Ujjayi Breathing
There's this magical breath pattern in yoga called "Ujjayi breath" (or "ocean breath” or “victorious breath”.).
We use this diaphragmatic breathing practice for three specific reasons in a vinyasa flow class.
It helps us build internal heat (tapas)
It helps us stay focused in the present moment by tethering the mind to the breath.
It helps us control how much breath we are bringing in and out, and how quickly. Elongating being the main supportive purpose.
Diaphragmatic breathing also serves to activate our parasympathetic nervous system (the "rest and digest" system) which is a key piece of our yoga practice. The vibrations in the larynx signal the vagus nerve, which brings a calming effect on the body and mind.
Ujjayi is often taught as an AUDIBLE breath - meaning you, and maybe the person next to you should be able to hear the gentle ocean sound created by your breath being controlled. Ujjayi breathing is different from other yoga breathing styles because it involves this constricting in the back of the throat and feeling the breath into the diaphragm.
Some of us take this too far though, and breathe LOUDLY. This actually puts more strain on your vocal cords than necessary + can be distracting for others in the room. If you're a loud Ujjayi breather, think about making your breath just loud enough to be heard by YOU, on your mat. If your Ujjayi breath is heard across the room, you're pushing too hard.
As with all things, yoga is a balance. Balance of effort and ease. Balance of force and surrender. Think about this the next time you're ujjayi breathing! Can you apply just enough force to stoke your internal fire with your breath, but allow it to be surrendered enough that you're not PUSHING?
If you’re new to this practice here are some steps to introduce you:
Start by Inhaling and exhaling through the nose regularly. In your next exhale,
Keep your mouth closed
Gently bring the vocal cords together
Imagine fogging up a window or fogging a pair of glasses, whilst maintaining closed lips
Practice this until you’re comfortable and clear on how to instigate the constriction that’s making the ocean-like sound
Begin maintaining the constriction on both the inhale and exhale
Practice stationary until comfortable, then advance the breath into your yoga asana class
