Slow breathing through the nose with a gentle narrowing at the back of the throat, so each breath makes a soft, even sound, like distant waves.
How to practise Ujjayi
- Sit upright or lie down. Close your mouth and breathe through your nose.
- Gently narrow the back of your throat so the breath makes a soft, even sound, like a quiet snore.
- Breathe in for 5 and out for 5, keeping the sound steady both ways.
- Keep your face, jaw, and tongue soft. Only you need to hear it.
- If your throat tires, let the sound go and keep breathing slowly.
Each round, step by step
| Step | Seconds | What to do |
|---|---|---|
| Inhale | 5 | In through the nose, with a soft sound in the throat. |
| Exhale | 5 | Out through the nose, the same soft sound. |
Take care
Keep the sound soft, heard only by you. Never squeeze your throat.
- Keep your throat relaxed. The sound comes from a slight narrowing, never from squeezing.
- If your throat feels dry or strained, drop the sound and breathe slowly.
- Stop and breathe normally if you feel dizzy or short of breath.
- Breathe gently. If you feel dizzy or uncomfortable, stop and return to your normal breath.
Traditionally
Ujjayi is often translated as “victorious.” The Hatha Yoga Pradipika describes drawing the breath in through both nostrils with a sound felt from the throat to the chest, holding it, and breathing out through the left nostril. Modern teachers such as B.K.S. Iyengar and Swami Satyananda teach it without holds, often as a first pranayama.
What the research says
Research on Ujjayi itself is thin. In one small study of beginners, slow breathing alone lowered blood pressure more clearly than slow breathing with the Ujjayi sound, which raised heart rate slightly. Much of what people feel may come from breathing slowly; the sound can help keep attention on the breath. It is not a treatment.
Sources
- Svatmarama (c. 15th century). Hatha Yoga Pradipika. Translated by Pancham Sinh, 1914.
- B.K.S. Iyengar (1981). Light on Pranayama. George Allen & Unwin.
- Swami Satyananda Saraswati (2008). Asana Pranayama Mudra Bandha. Yoga Publications Trust, 4th revised edition.
- Mason H et al. (2013). Cardiovascular and respiratory effect of yogic slow breathing in the yoga beginner: what is the best approach?. Evidence-Based Complementary and Alternative Medicine 2013:743504.
- Laborde S et al. (2022). Effects of voluntary slow breathing on heart rate and heart rate variability: a systematic review and a meta-analysis. Neuroscience and Biobehavioral Reviews 138:104711.
A wellness practice, not medical advice. Read practising safely before you begin.
Beginner path · 3 of 5
Comfortable with Ujjayi? Next on the path is Nadi Shodhana (alternate nostril breathing). It follows the order of Viram’s Pranayama Foundations program.