Ujjai Breathing

This is Ujjai breathing technique, a great pranayma for releasing stress, inducing mental and muscular relaxation. This breathing technique focuses on bringing awareness to the throat area by constricting the back of the throat on the inhale and exhale. It is done through the nose and has an audible sound like the ocean.

Transcript

Hello,

This is Ujjayi breathing technique.

A great pranayama to help decrease your blood pressure,

Help you with insomnia,

Stimulate your parasympathetic nervous system to allow for your body to relax.

To begin this breath work,

Adopt a straight spine posture and allow your shoulders to be relaxed away from your ears.

Close your eyes if that works for you.

And now slowly bring your attention to your throat and allow your awareness to rest there for a few seconds.

This type of breath work works from the throat.

So as we start breathing in and out of the throat,

So as we start breathing in and out of the nose,

On your inhale,

Go ahead and constrict the back of the throat slightly.

And as you exhale,

You do the same.

You'll be making a sound with your breathing as if you're going to cough.

Focus your attention on the sound of your breath and the feeling of your breath as you practice.

Let's begin.

Take a deep inhale,

Constricting the back of the throat,

Breathing through the nose.

Exhaling and do the same.

Inhale through the nose,

Slightly engaging the throat.

Exhaling,

Doing the same.

Allow your awareness to continue resting on your throat and focus on the sound of your breath as you inhale and exhale deeply through your nose.

And keeping the focus on the throat.

You should be able to hear the sound of your breath.

Deepen the breath with every inhale and every exhale as you continue to focus on your throat and on the sound of your breath.

Your breath will sound like the sound of the ocean.

Breathing in through the nose,

Slightly engaging the throat.

And as you exhale,

You do the same,

Deepening the sound of your breath as deep as the ocean.

Keeping your attention resting on the throat and on the sound of your breath.

And if at any time this breath work feels uncomfortable,

Just go ahead and stop it.

Else continue for a few more rounds,

Connecting deeper with your breath with every inhale and every exhale.

And now on your last inhale,

Take a deep breath in and hold the breath at the top for as long as it's comfortable.

And only when you're ready to exhale,

You do that through the mouth as you exhale.

And then,

You're ready to exhale with your breath.

And then,

You're ready to exhale with your breath.

And then,

You're ready to exhale with your breath.

And when you're ready to exhale,

You do that through the mouth this time with a sigh,

Releasing everything.

Keeping your eyes closed,

Just gently connect with how you feel after this practice.

Notice if there are any changes in your body or in your breath,

The flow of your breath,

The openness of your chest.

Just take a minute to listen to your body,

To listen to your breath,

To listen to your mind.

Just be fully present,

Connected with your inner state.

And when you're ready,

You can gently open up the eyes.

Reviews

Loved it. The only thing I would suggest is that you give an example of how the breath sounds like. So that people who meet this breathing technique for the first time can follow along properly ❤️

Thank you again 🙏🏽😊

Simple and well done. Pretty background music.

This is a first time for me and happy to have tried it. It felt like something heavy has been lifted off my chest. Will do this more often, thank you.

Excellent! Thanks so much!

Wow this is amazing it's a first time I ever tried this specific meditation it really relax me thank you so much

Deeply relaxing and opened up my body with the deep breathing 🙏