10-Minute Nervous System Regulation: Ujjayi Breathing

This Ujjayi breathing practice, also known as ocean breath, uses a gentle constriction at the back of the throat to create a soft, soothing sound and a slower, steadier breathing rhythm. This technique helps calm the nervous system by activating the body’s natural relaxation response, allowing you to settle into a more balanced and relaxed state.

It can be especially helpful during yoga or meditation, or when the breath feels tense or shallow, or when your mind is active before sleep. With regular practice, this technique supports deeper access to calm during stress and movement.

Music Credit: "Our Peaceful Ocean" composed by Music of Wisdom.

Transcript

Hello dear one, I am Anisha and I am right here with you. Before we begin, Let's check in with your inner state. Take a moment to notice your body. You don't have to change anything, Simply observe. Let yourself arrive in this moment just as you are. Please note that if during the practice you ever feel like you need to adjust, Pause or stop this practice, Feel free to do whatever feels right for you. When you are ready, Let your body get a little more comfortable. If it feels safe, Allow yourself to lower your gaze or to close your eyes. Feel held and supported by the ground beneath you. Today we will practice ocean breath, Also known as Ujjayi breath or the victorious breath. In this technique, First we take a normal inhale through the nose and then as we exhale through our nose, We slightly narrow the back of our throat as if we are fogging up a mirror, Making a soft ocean sound as the air moves through. We do this with our mouth closed, But for now you can give it a try by bringing your hand in front of your mouth, Imagining your hand as a mirror and then try fogging this mirror. This is the sound that you are going to make but with your mouth closed. And remember, The inhale and the exhale are done both through our nose length, So you don't need to extend the exhale as you make that sound which feels like the sound of ocean waves moving. So, Let's do a few rounds of this together. Exhaling all the air out from your nose and begin by breathing in through your nose, Through your nose, Fogging the mirror with your mouth closed. You did great. It's completely all right. Feeling a little bit worse. Continue this rhythm on your own, Sound with your mouth closed. So, I will stay quiet for the next few moments. You can begin whenever you feel ready. Allow your breath to return to its natural rhythm. Take a moment now to notice your body. Do you sense any change in your internal state? Everything is welcome here. When you feel ready to come back, You can gently wiggle your toes and your fingers and return back into your day in your own time. Take care, Dear one. I will be here whenever you need me.