Ujjayi — Victorious Breath

Ujjayi — Victorious Breath (उज्जायी)

Ujjayi, from the Sanskrit ud (upward) and jaya (victory, conquest), is the "victorious" or "triumphant" breath. The most widely used breathing technique in yoga, especially in Ashtanga and Vinyasa styles. Characterized by a slight glottal constriction producing a soft, steady sound like ocean waves or breath through a seashell.

Therapeutic Benefits

• Airflow regulation — glottal constriction slows and controls air passage, enabling longer, steadier breaths.
• Parasympathetic activation — vagal tone increases, reducing stress and anxiety.
• Internal thermogenesis — air friction in the throat generates internal heat warming the body from within.
• Attentional anchoring — the audible sound serves as a focal point for meditation and concentration.
• Lung capacity improvement — resistance created strengthens respiratory muscles.

Step-by-Step Instructions

Step 1 — Discovering the Sound

Open mouth, exhale with "Haaa" as if fogging a mirror. Notice the throat constriction.

Step 2 — Mouth Closed

Close mouth, maintain same throat constriction. Air passes through nose but sound remains audible — an oceanic whisper.

Step 3 — Ujjayi Inhale

Apply same constriction to inhale. Sound should be identical on inhale and exhale — uniform and gentle.

Step 4 — Equal Rhythm

Equalize inhale and exhale duration. Start with 4 counts each, progress to 6 then 8.

Practice Duration

5 to 10 minutes standalone. Throughout entire session in Vinyasa/Ashtanga styles.

Contraindications

• Hypotension (slowed breathing may lower BP further)
• Severe thyroid issues (throat pressure)
• Severe nasal congestion — breathe normally until clear

Modifications

• Beginner: practice mouth-open first to find the sound, then gradually close.
• Advanced: combine with retentions (kumbhaka) and bandhas (energy locks).

Target Audience

For all yoga practitioners. Often the first pranayama technique taught and the most used daily.