Ujjayi Pranayama - Yoga Breathing Exercise to Relax

Ujjayi is a practice used in most yoga asana classes, but it's also used in many pranayama practices as well. In this video, you'll learn Ujjayi Pranayama as a seated breathing exercise, a Whiskey Category 4:4:4 practice.
Inhale both nostrils 1-2-3-4
lock your chin and hold 1-2-3-4
Exhale left nostril 4-3-2-1
REPEAT for a total of 10 rounds (inhale+exhale = 1 round)
NOTE ON SOUND: in the video, the mic is almost touching my throat so the sound seems much louder than it is. Your sound should be just slightly audible for you to hear.
QUICK LINKS
00:00 Ujjayi Pranayama - Breathing Exercise
00:14 Svatmarama's Yoga Pradipika
00:24 Pranayama Mudra
00:50 How to Make Ocean Breath Sound
01:47 Jalandhara Bandha aka Chin Lock
02:56 How to Practice 4:4:4 Ujjayi Pranayama
03:30 Guided Practice Demo
DARTH VADER BREATHING?
Have you ever wondered why everyone in yoga breathes like Darth Vader? That technique is called Ujjayi Breathing which means victorious breathing in Sanskrit. The slang term is Ocean Breath or Whisper Breath, and it is created by slightly constricting the back of your throat, your glottis, as you breathe in and out through your nose.
Ujjayi Breathing has two main purposes.
(1) CONTROL. Firstly, it gives you much more control over the breath. In the same way a nozzle on a garden hose allows you to focus the water flow, that throat constriction allows you to focus and control the breath.
(2) VAGUS NERVE. The second reason we make this whisper sound is to stimulate your vagus nerve. Your 10th cranial nerve, the vagus, is largely responsible for your parasympathetic response and when stimulated by breathing, humming, or singing, it has self-soothing effect.
WANT MORE?
* Breathing Exercises for Beginners: www.yogabody.com/breathing-ex...
* Animated Breathing GIFs to Follow: www.yogabody.com/breathing-gifs/
* My Podcast: www.LucasRockwoodShow.com
* Main Site: www.yogabody.com/
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#yogabreathing #pranayama #breathwork

[@bildencarlia6924]

Explained in such a detailed and understandable way that only a real teacher could have possibly achieved...

[@YOGABODY.Official]

Glad you liked the video, Bildencarlia! - YOGABODY Team

[@sherules5005]

8/3/23 insightful 🐱. Gonna repeat before bedtime. Gracias 👍🏾

[@paulahenderson3156]

Really wonderful. Thx!!

[@maritzaghitza6373]

I wanted to learn this for a long time. Thank you for teaching it. Much gratitude!

[@YOGABODY.Official]

So glad you learned Ujjayi Pranayama! - YOGABODY Team

[@saichaitanyan]

Thank you the explanation :)

[@angelaparente4470]

great, very helpful, thanks a lot dear

[@YOGABODY.Official]

Glad we could help. - YOGABODY Team

[@gaianardini6326]

I was looking for this information! You explain really well 😊 thank you 💗

[@YOGABODY.Official]

Thanks for watching Gaia!

[@swapnakhandaker9385]

Watching from Bangladesh dear

[@positivelifeactingschool7536]

Explained in an excellent way. Thankyou 🙏

[@YOGABODY.Official]

Glad you liked the video! - YOGABODY Team

[@isabelguimaraes2067]

Excellent as always! Thank you *

[@YOGABODY.Official]

Thanks Isabel...

[@madraskb]

Wow super simple explanation.😊

[@YOGABODY.Official]

Glad you liked the video, Madras! - YOGABODY Team

[@swapnakhandaker9385]

Wonderful video dear

[@YOGABODY.Official]

Thanks! Glad you found it helpful...

[@swapnakhandaker9385]

I love your Trapeze

[@YOGABODY.Official]

nice!

[@caracasgarcia5809]

If I'am lefthanded should I put the mudra only on the left or Should I do the same as you? thank you so much for this videos they are great!!!

[@annamaiorino3277]

Thank you! I'm wondering if it's the same with a left-handed person or not : is the left nostril related to parasympathetic system or not in that case ?

[@bonniefrazier6471]

Thank you! This is helpful.

[@YOGABODY.Official]

Glad to hear it was helpful, Bonnie!

[@sebsun]

I've seen a few videos on this Breathing Technique that only suggest the breathing in/out with the sound coming from the back of the throat. Is the retention of breath and holding of the nose portions a superior way of doing this or a more advanced way? Please advise. Thanks

[@NickNeblo]

The breathing technique in/out creating friction with your epiglottis is simply Ujiayi or ocean breathing, and it's mainly used in yoga to keep the parasympathetic system activated while you do stretches so you do them without tension, this one is a different technique which is used on its own to help activate the 'rest and digest' mode and also strengthen your vagus nerve. Of course you can also to the in/out just to relax, this method should be more effective. If you already know the in/out ocean breathing this should come easy. You can also breath in through both nostrils and exhale through the left without the chin tuck, it'll be less effective but would still work. These techniques tend to vary from school to school, but the basic principle of creating friction with your epiglottis and breathing deeper applies to all yoga schools. I hope this casts some light

[@swapnakhandaker9385]

I want to buy that, how? Please tell me

[@YOGABODY.Official]

Can find on yogabody.com

[@beckykueng3017]

I know this is going to sound like a very stupid, ridiculous question but I suffer from terrible anxiety and due to an anatomical abnormality my left nostril is very, very narrow and I often do not get a great deal of air into it Could this contribute to my anxiety in any way ? I am going to try this exercise daily and see if it helps. Love your channel by the way.

[@YOGABODY.Official]

Hello Becky - unlikely, the body adjusts...

[@charissameer6225]

Hi backy i have anixeity to wmis this helpfull for you? 🌷

[@Ravishns]

Very tough. Not able to get the sound

[@ulaganathanc1463]

Do we need to inhale slowly through nose or throat can you please tell

[@YOGABODY.Official]

Nose

[@ulaganathanc1463]

Many thanks for your kind reply.@@YOGABODY.Official

[@vincentpross7497]

During the chin lock it sounds like you breath in please check. But when I do it there is no breathing-in sound during the chin lock

[@YOGABODY.Official]

That would be my chin hitting the mic;)

[@vincentpross7497]

@@YOGABODY.Official thank you very much :) so nice this breathing technique!

[@wuchi51]

cannot make any sound on the nasal inhale without tensing my whole body

[@YOGABODY.Official]

Keep trying, you'll get it!

[@Joseph-qc1mz]

քʀօʍօֆʍ

[@NitaKhaturia-kr8ri]

Quite difficult

[@YOGABODY.Official]

Hang in there! - YOGABODY Team