What is Ujjayi Breathing?
Ujjayi means “victorious”. By gently constricting the glottis — the same action you use to whisper or fog a mirror — the breath makes a soft, steady sound like distant waves. It is the breath used throughout many styles of yoga, especially Ashtanga and Vinyasa.
How to do Ujjayi Breathing, step by step
- Sit tall. Open your mouth and exhale as if fogging a mirror — notice the “haaa” sensation at the back of the throat.
- Now close your mouth and keep that same gentle throat constriction while breathing out through the nose.
- Inhale through the nose with the same slight constriction. You will hear a soft ocean sound.
- Let the breath be slow — about 5 seconds in and 6–7 seconds out.
- Continue for 3–10 minutes, keeping the sound gentle and even.
Practise along with the timer above — one cycle takes 12 seconds. Turn on Voice to keep your eyes closed.
What the science says
Ujjayi typically slows breathing to around 4–6 breaths per minute, which research associates with improved baroreflex sensitivity and parasympathetic activity (Mason et al., 2013). The audible sound acts as built-in biofeedback: if it becomes rough or loud, you are straining.
Benefits of Ujjayi Breathing
Tips for better practice
- Keep the sound audible to you, not to the whole room.
- Relax the face and jaw; the constriction is very slight.
- If you feel tension in the throat, practise without the sound for a while.
Safety notes
Ujjayi with long holds is not recommended for people with high blood pressure or heart conditions. Without holds, it is suitable for most people.
Frequently asked questions
Why is it called ocean breath?
Can I practise Ujjayi outside of yoga?
References
- Mason H. et al. (2013). Cardiovascular and respiratory effect of yogic slow breathing in the yoga beginner. Evidence-Based Complementary and Alternative Medicine.