Welcome,
I'm Paul McCann and I invite you to join me for a mindful exploration of Ujjayi Breathing,
A foundational yogic technique known for calming the mind,
Balancing the nervous system and supporting self-mastery.
So begin,
As always,
By finding a comfortable position,
Either seated with your spine long or lying down with your body fully supported.
Allow your hands to rest softly and if you feel safe,
Gently close your eyes or lower your gaze.
Just taking a moment to settle,
Noticing the support beneath you,
The gentle pull and support of gravity which anchors you here and now.
Take a slow,
Deep breath through your nose,
Exhaling gently through your mouth.
Ujjayi Breath,
Sometimes called Victorious Breath or Ocean Breath,
Is a slow,
Rhythmic breath through the nose with a gentle constriction of the throat.
This creates a soft,
Ocean-like sound and helps regulate the flow of breath,
Enhancing focus and calming the mind.
Benefits include,
It activates your parasympathetic nervous system,
Which is your rest and digest nervous system.
This supports emotional regulation,
Increases oxygenation and awareness,
And grounds you in the present moment.
If at any point you feel dizzy or uncomfortable,
Simply return to your natural breath or pause the practice.
Your comfort and safety is most important.
So let's learn Ujjayi Breath step-by-step.
First,
Find the throat constriction.
So take a gentle inhale through your nose and as you exhale through your mouth,
Imagine fogging up a mirror or using a soft ahhh sound.
So you're looking to feel a gentle narrowing at the back of your throat.
So closing the mouth and continue to breathe in and out through your nose.
Maintain that slight constriction at the back of your throat so that each inhale and exhale creates a soft,
Whispering sound,
Kind of like the ocean.
And now inhale through your nose with the slight throat narrowing and you'll hear that soft ocean sound.
And exhale through your nose keeping that same gentle constriction.
And the breath itself should be smooth and even,
So we're not forcing this.
So just take a few rounds now at your own pace,
Experimenting with the sound and sensation.
It should sound something like ahhh.
So that's me using just a gentle constriction at the back of my throat.
Again,
If there's any dizziness or discomfort,
Please back off or even pause the practice.
So hopefully you've got the gist of it by now.
So now let's deepen the practice together.
Inhale slowly through your nose with a slight constriction,
Filling your belly,
Ribs and chest.
Soft oceanic sound at the back of your throat.
And exhale through your nose with that same gentle constriction,
Letting the breath flow out smoothly and steadily.
And let's use a simple count.
We'll inhale for 4 or 5 and exhale for 4 or 5.
But please adjust the count to whatever feels comfortable for you.
So inhaling 2,
3,
4 and exhale 2,
3,
4.
And continue at your own pace with that gentle ocean sound at the back of your throat.
Continue breathing in for a count of 4 or 5 and out for a count of 4 or 5.
Noticing the sound and the texture of your breath.
It's like gentle waves rolling in and out.
You might like to place a hand on your belly and the other on your chest to feel that gentle movement of your breath.
Continue at your own pace.
And feel how the breath soothes your mind and body.
If you feel comfortable you can gradually lengthen the exhale to a count of 6 or 8,
Whatever feels good for you.
Knowing that that extended exhale will add further calming to your nervous system.
But please stay with the 4 or 5 counts if that's enough.
Allowing the breath to be smooth and even.
If your mind wanders,
Bring your attention back to the sound and sensation of your breath.
And now gently release the constriction at the back of your throat.
And allow your breath to return to its natural rhythm.
Letting go of counting and control.
Notice any shifts.
Perhaps a bit more calm or clarity.
Or maybe some gentle energy.
Take a moment to appreciate the effects of this practice.
Wujiai breathing is a powerful tool for self mastery.
Accessible any time you need focus and calm.
And let's close now with 3 natural breaths together.
Inhale deeply.
Pause.
And exhale.
And again inhale.
And exhale and soften.
And one last inhale.
And exhale.
And in your own time start to gently move your body.
And may you carry this sense of calm and steady energy as you move throughout the rest of your day.
