Ujjayi breathing: the benefits and a step-by-step explanation

What is Ujjayi breathing?

Ujjayi breathing - often called "ocean breathing" because of its rhythmic and soothing sound - is more than just a breathing technique. It is a yoga breathing that reduces stress, connects you to your inner self and brings you back to the here and now. When you master this breathing technique, you will be able to handle stress better and will experience more peace.

What is Ujjayi breathing good for?

Ujjayi breathing is more than just a relaxation technique. It is a way to connect the body and mind, creating more inner peace and improved well-being. But Ujjayi breathing has even more benefits:

A study published in the Journal of Alternative & Complementary Medicine found that Ujjayi breathing can relieve anxiety, depression, daily stress, post-traumatic stress and stress-related medical conditions.

Another study showed that Ujjayi breathing improves concentration and increases vitality. Therefore, Ujjayi breathing could be used effectively by therapists as an aid to self-regulation.

How do I do the Ujjayi breathing?

Sit in a comfortable position and make sure you cannot be disturbed. Furthermore, it is important that your body is relaxed. Then follow these steps:

1. Both inhalation and exhalation are done through the nose. This may take a little getting used to at first, but it naturally becomes easier the more you practice.
2. If Ujjayi breathing is new to you, you can practice by breathing in through your nose and out through your mouth. While exhaling, hold your hand in front of your mouth and exhale as if you were fogging a window with your breath. You can feel your breath on your hand. Note: Exhaling through your mouth is only for practice. During Ujjayi breathing, you breathe only through your nose.
3. Now keep breathing in the same way (as if you are fogging a window with your breath), but this time with your mouth closed. You make a kind of hissing sound, just like the ocean.
4. Repeat this several times, making sure that your inhale and exhale are equal. This is important to achieve the calming effect.

Note that at first it may feel like you are not getting enough air; this is perfectly normal. With regular practice, your body will adjust and the technique will become more and more natural - this is part of the process.

How do I make Ujjayi breathing part of my daily routine?

Integrating Ujjayi breathing into your daily life is easier than you think. Start your day with a few minutes of conscious breathing for a calm and focused start to your day. Take a few Ujjayi breaks during your workday to relieve stress and boost your concentration. Or use Ujjayi breathing to unwind in the evening and prepare for a good night's sleep. By scheduling regular relaxation moments throughout the day, you'll be better able to maintain balance when life feels chaotic.