Ujjāyī Prāṇāyāma
The soft "ocean sound" breath, a gentle constriction at the throat that turns each breath into a slow wave, warming and steadying.
How to practise
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Sit or stand tall; breathe naturally through the nose.
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Slightly constrict the back of the throat, as if fogging a mirror, but with the mouth closed.
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Inhale, a soft sibilant sound from the throat, like a distant wave.
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Exhale, the same sound, a shade longer; the ocean receding.
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Let the sound be quiet enough that only you hear it; 8–12 slow rounds.
Benefits
- Slows and lengthens the breath without force
- Warms the body gently; steadies attention with its sound
- Soothes the nervous system, traditional support for vāta restlessness
- The classic breath of āsana flow practice
Contraindications & cautions
- Keep the throat soft, any strain, cough or loud hissing means the constriction is too tight
- Avoid in acute throat infection or fever
- Not while overheated on hot days, its warmth accumulates
If you are pregnant, or live with a cardiac, respiratory or mental-health condition, consult a qualified teacher and a physician before practising. Never strain the breath.
In the tradition
Ujjāyī means “victorious”, the breath that conquers the wandering mind by giving the ear something steady to follow. The Pradīpikā credits it grandly; modern practice values it more humbly and more often: it is the soundtrack of nearly every vinyāsa class in the world.
Sources & further reading
- Haṭha Yoga Pradīpikā , Svātmārāma (chapter 2, verses 51–53; the victorious breath removing decay and death)
- Light on Pranayama , B. K. S. Iyengar