Ujjayi

Ujjayi (Victorious Breath) uses gentle throat constriction to create an ocean-like sound, anchor attention, and deepen relaxation.

1. Starting Position

   Sit comfortably in a cross-legged position or any seated posture of your choice, ensuring your spine is straight and your shoulders are relaxed. Close your eyes and take a few natural breaths to settle your mind and body.

2. Engaging the Throat

   Slightly constrict the back of your throat as if you were gently whispering or fogging up a mirror with your breath. Maintain this gentle constriction throughout the practice to create a soft, steady sound.

3. Inhalation

   Inhale slowly and deeply through your nose while keeping the throat slightly constricted. This should create a soft, ocean-like sound, often compared to waves or a gentle snore. Ensure that your inhalation is smooth and of equal duration to your exhalation.

4. Exhalation

   Exhale fully through your nose while maintaining the same throat constriction. Let the exhalation be smooth, steady, and controlled, producing the same oceanic sound as the inhalation. Match the length of your exhalation to your inhalation for a balanced breath cycle.

5. Establishing a Rhythm

   Continue inhaling and exhaling with this controlled breath, keeping the sound consistent and smooth. Focus on maintaining equal durations for both inhale and exhale, allowing the rhythmic quality of the breath to deepen your concentration and induce relaxation.

6. Duration and Completion

   Practice for 5 to 10 minutes, or longer if comfortable. When ready to finish, allow your breath to return to its natural rhythm, noticing any changes in your body and mind. Open your eyes slowly and take a moment to observe the effects of the practice.