Ujjayi, ocean breath
Ujjayi is yoga's audible breath: you narrow the back of the throat slightly so the air, passing through the nose, makes a soft wave sound. It is mostly used during postures to keep the breath slow and even.
- อุชชายี · Ujjayi
- Gentle 4-6 · 6 breaths per minute
- Even 5-5 · 6 breaths per minute
- Deep 6-8 · 4.3 breaths per minute
During yoga, or to re-centre while sitting or walking.
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อุชชายี · Ujjayi
Ujjayi, ocean breath
A slight narrowing of the throat and a breath that sounds like a wave.
When to practise
During yoga, or to re-centre while sitting or walking.
Ujjayi, ocean breath
Get comfortable, then press Start.
Planned length: 5:00
Step by step
- Sit up straight with your mouth closed.
- To find the action, first breathe out with your mouth open, whispering 'haaa' as if fogging up a mirror.
- Keep that slight narrowing at the back of the throat and close your mouth: the air flows through the nose with a soft wave sound.
- Breathe in and out slowly with the same steady, effortless sound.
- If you feel out of breath or tense, release the throat and breathe normally.
Cues
- • The sound should be audible up close, not across the room.
- • The throat narrows only slightly: no coughing or rasping.
- • Keep your face and shoulders relaxed.
What we know
- In yoga tradition, this breath helps you stay focused and keep a slow pace during practice.
- Research on ujjayi is scarce: its specific effects are not well established beyond those of slow breathing.
Contraindications
- • Heart disease, high blood pressure or dizziness: stay on the gentle rhythm with no breath holding.
- • Stop if your throat gets irritated.
My practice
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These exercises support wellbeing and do not replace medical advice. If you have a heart or lung condition, are pregnant or live with an anxiety disorder, ask a health professional for advice.
Step by step
- Sit up straight with your mouth closed.
- To find the action, first breathe out with your mouth open, whispering 'haaa' as if fogging up a mirror.
- Keep that slight narrowing at the back of the throat and close your mouth: the air flows through the nose with a soft wave sound.
- Breathe in and out slowly with the same steady, effortless sound.
- If you feel out of breath or tense, release the throat and breathe normally.
Cues
- The sound should be audible up close, not across the room.
- The throat narrows only slightly: no coughing or rasping.
- Keep your face and shoulders relaxed.
What we know
- In yoga tradition, this breath helps you stay focused and keep a slow pace during practice.
- Research on ujjayi is scarce: its specific effects are not well established beyond those of slow breathing.
Contraindications
- Heart disease, high blood pressure or dizziness: stay on the gentle rhythm with no breath holding.
- Stop if your throat gets irritated.
- Stop if you feel light-headed, get tingling or any chest discomfort, and return to normal breathing.
These exercises support wellbeing and do not replace medical advice. If you have a heart or lung condition, are pregnant or live with an anxiety disorder, ask a health professional for advice.
Frequently asked questions
- How do you find the ujjayi sound?
- Breathe out with your mouth open, whispering 'haaa' as if fogging a window, then keep that slight narrowing as you close your mouth. It sounds like a distant wave.
- Is ujjayi suitable for beginners?
- Yes, as long as you keep it gentle: the throat narrows only slightly and the breath should never feel forced. Start with three to five minutes sitting down.
- Can I do ujjayi with high blood pressure?
- Stay on the gentle rhythm without breath holding, and check with your doctor if your blood pressure is not under control.