Ujjayi Breathing Technique: Yoga Breathing

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Getting the Hang of Ujjayi Breathing, By Lori Moore McCormick, E.R.Y.T., Director of Fusion Yoga Studio Sacramento, California. The first thing we do as we enter this world, this life, is to inhale… and our last act is to exhale (and in between our life flows). Breathing, however, is something most of us take for granted - that is, until we find ourselves in a position where we're unable to breathe. Our bodies can go for weeks without food, a few days without water, but our lives will cease in a matter of minutes without air. In yoga, this subtle element is known as "prana" (or life-force). While Prana is not the air itself, it is the subtle life-giving element extracted from the air - that which causes you to breathe (the spark that ignites the breath) or gives rise to the breath.

Although we can't live for more than a few minutes without breathing, most people are unaware of the importance of breathing properly and only access a portion or fraction of their lung capacity throughout the day. Our ability (or inability) to take a full or complete breath can directly affect our behavior and sense of well being; yet breathing is one of the few autonomic functions of the body that we are actually able to control. Proper breathing allows the body to rid itself of all the noxious gaseous by-products, especially carbon dioxide. Furthermore, it nourishes the organs and muscles with oxygen as well as dispels fatigue and anxiety. It helps to sooth the nervous system; calms the mind; improves our concentration, and increases our ability to deal with stressful situations. When we're under stress, a common remedy is to take a deep breath which helps to supply the brain with sufficient oxygen to deal with the situation.

Deep, slow, rhythmic breathing is especially helpful in calming our emotions, combating depression and is an important link between our body, mind, and spirit when we practice yoga. The most often used and referenced breath in Hatha yoga is called Ujjayi ( "victorious") breathing. Ujjayi breathing is a type of Pranayama exercise (prana meaning "life force" and anyama meaning "control" - so pranayama can be defined as a means of mastering the life force that is within us.) Practicing Ujjayi breathing (or Ujjayi "pranayama" in yogic terms) while we practice yoga helps gives our minds a place to focus, increases our concentration, unifies the mind and body, and balances opposing energies. As we practice challenging postures, using our Ujjayi breath helps us to work mindfully, skillfully, and safely in the pose. Furthermore, it helps to increase our lung capacity and helps our lungs to absorb oxygen more completely and efficiently.

The sound of Ujjayi is created by gently constricting the opening at the back of the throat, which creates some resistance to the passage of air. Gently pulling the breath toward the back of the throat on inhalation and gently pushing the breath out on exhalation (against this resistance), creates a soothing sound-something like the sound of the ocean, a radiator hiss, soft snoring (or even "Darth Vader"). The breathing itself is done through the nose on both the in-breath and out-breath. This filters and warms the air, and further allows you to regulate the breath, making it smooth and even to produce a calming and relaxing effect that ultimately draws you into a state of meditation. To be specific, the Ujjayi sound is made by toning the throat and epiglottis - the vocal diaphragm - as if you were whispering the sound of 'haaaa' in the throat - a breathy sound like the one made when you "fog" a mirror or glass with your breath (not the word "ha" but the breathy sound "ha"). Typically it is the inhalation that presents the greatest challenge in learning this breath. So begin by practicing on the exhalation.

The Breathing Technique:

1. Inhale and exhale deeply through the mouth. On the exhales, begin to tone the back of the throat, slightly constricting the passage of air - whispering the sound of 'haaaaa' from the throat. (It might help to imagine you are fogging a mirror.) After a few breaths like this through the mouth, close the mouth half-way through the exhale, but continue to make the same sound with the lips closed. Repeat a few times.
2. Once you are comfortable with the exhale, begin to apply the same toning of the throat to the inhales (in and out through mouth) as if you're vacuuming or pulling the breath toward the back of the throat. Then close the mouth and continue applying the same toning to the throat that you did when the mouth was open. (Again, think of fogging a mirror, but with your lips closed.) The breath will still make a noise coming in and out of the nose. This is the Ujjayi breath.

Please note that if you're having difficulty creating the sound, don't stop trying! Although some practitioners are only able to produce the sound on the exhale, many find that with practice it begins to occur on the inhalations as well. The important point is that you focus your mind on TRYING to create the sound, even if it's sporadic or is never produced. Over time and with practice, you will begin to hear the sound, yet for most it takes patience and perseverance.

As you practice your postures or sit in meditation, be aware of the sound and quality of your breath. Some asanas or postures may require great effort, and you may notice that it becomes exceptionally challenging to create the Ujjayi sound. If you are straining your breath, it will become uneven or choppy which means you may be pushing yourself too hard in the posture. Using that feedback as a guide throughout your practice can inform you that it may be necessary to back out of the posture completely and rest. If a particular posture becomes difficult to the point where Ujjayi breathing is lost, try easing-up on the posture until a smooth Ujjayi breathing pattern can be reestablished. The quality and texture of your breath should never be sacrificed to achieve a posture. Breath first. Posture secondary.

Principles of Ujjayi Breathing:

• It should be continuous, smooth, rhythmic, and seamless.
• Can be practiced anytime and in any position. Rather than 'taking' a breath, try to 'receive' it - and appreciate it fully, as if taking in the delicate fragrance of a flower.
• Pay close attention at the beginning of each breath because we tend to move more quickly at the beginning. Slow the breath pattern down; make it take twice as long.
• Keep the sound of both the exhalation and inhalation steady and even from beginning to end, and loud enough for you to hear - but not so loud that it causes excess tension or pressure in your throat (it shouldn't hurt). Notice the pause that occurs at the top of each inhalation and the bottom of each exhalation. Allow that pause to happen, and enjoy the quietness and emptiness of that moment of peace, of creation.
• Precautions: If you feel dizzy or light-headed stop for a few minutes then resume. If it continues, try spending shorter amounts of time practicing this breathing technique.

Breathing mindfully is one of the most important tools for deepening your yoga practice and is a technique that can be used both on-and-off the mat to help soothe your nervous system. While Ujjayi breathing can be challenging to learn, once you've mastered it, it will help bring a meditative quality to your practice.

Fusion Yoga Studio Sacramento is located at 2310 Fair Oaks Blvd., #C2, Sacramento, CA 95825 Phone: (916) 922-YOGA www.FusionYogaSac.com

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