Ujjayi Pranayama is a breathing technique commonly used in yoga practices. The term “ujjayi” comes from the Sanskrit language and means “victorious” or “triumphant.” This breath technique is also known as the “ocean-sounding breath” due to the sound it produces, which is similar to the sound of waves crashing on the shore. This article will explore the benefits and steps of practising Ujjayi Pranayama.

The Benefits Of Ujjayi Pranayama

Ujjayi Pranayama has numerous benefits for both the mind and body. The following are some of the benefits of practising Ujjayi Pranayama:

Relieves Stress And Anxiety

Ujjayi Pranayama is an effective tool for managing stress and anxiety. The sound of the breath can be calming and soothing, helping to reduce stress levels and promote relaxation.

Improves Lung Capacity

The deep, controlled breathing involved in Ujjayi Pranayama can help to expand the lungs and increase lung capacity. This can be particularly beneficial for individuals with respiratory issues or those who engage in cardiovascular activities.

Enhances Focus And Concentration

The rhythmic breathing pattern of Ujjayi Pranayama can help to quiet the mind and improve focus and concentration. This can be especially helpful for individuals who struggle with distracted thoughts or have difficulty focusing on a task.

Regulates Blood Pressure

The slow, deep breathing involved in Ujjayi Pranayama has been shown to help regulate blood pressure levels. This can benefit individuals with hypertension or those at risk of developing high blood pressure.

How To Practice Ujjayi Pranayama

ocean-sounding breath

ocean-sounding breath

To practice Ujjayi Pranayama, follow the steps below:

  1. Begin by finding a comfortable position on the floor or in a chair.
  2. Take a few deep breaths to settle into your body and focus your mind.
  3. Begin to breathe deeply through your nose, filling your lungs with air.
  4. As you exhale, constrict the back of your throat slightly to create a “hissing” sound in the back of your throat. The sound should be similar to waves crashing on the shore.
  5. Continue to breathe in this manner for several rounds, focusing on the sound and sensation of the breath.
  6. If you are new to Ujjayi Pranayama, start with a few rounds of breath and gradually increase the duration of your practice as you become more comfortable with the technique.
  7. When you are finished, take a few deep breaths and allow your body and mind to relax.


Ujjayi Pranayama is a simple yet powerful breathing technique with numerous benefits for the mind and body. Incorporating Ujjayi Pranayama into your yoga practice or daily routine allows you to experience greater relaxation, improved focus and concentration, and enhanced respiratory function. As with any new exercise, it is essential to start slowly and gradually increase the duration and intensity of your practice as you become more comfortable with the technique.

You can also check many other pranayama techniques.

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