#14 - Introduction to Breathing Techniques

Ujjayi Pranayama (breath regulating technique) is a soft, whispering breath which is known as "ocean breath". It's compared to the sound of the wind through the trees or the waves coming to the shore.

Also called a victorious breath that regulates body heating. The friction of the air passing through the lungs and throat generates internal body heat, which first fills the lower belly, rises to the lower rib cage, and finally moves into the upper body: chest and throat. It is similar to a massage for the internal organs; as the core becomes warm from the inside, the body becomes prepared for the stretching practice.

You can notice that when you're unhappy - your breath is short, shallow, and irregular. When you’re joyful, you feel that you have deep, calm, and regulated breath. Science confirms it as well.

Being aware of your breath unlocks an ability to influence your feelings! Change your breathing therefore change your life...

I am going to teach you other different breathing techniques throughout this course. Ujjayi breath is an introductory material for powerful breathing techniques that you can practice every day. It's like a simple introduction to meditation.

We will start with the most basic practices to help you feel and recognize the importance of breath. Breathing is a foundation for living, also it functions as transforming, motivating, and strengthening impulse for a change. It works as a complete tool for improvement and betterment in your life.

There is no doubt about the profound connection between the breath and the mind. Breath is vital. Breath is life. It’s one thing that we could absolutely not live without, and yet we rarely take the time to observe and acknowledge all of its exquisiteness.

Stop reading and take one deep inhale and do one deep exhale. One more time: very deep, fill your lungs completely all the way in. Breathe out slowly without any force. Now take a few more and notice the wave of equanimity wash over you. Take your time and breath in and out as slow as possible for 10-15 minutes.

Being aware of your breath is calming and helps to get back to reality and catch the moment.

The breath is magic.

Breath is a direct link between the conscious and unconscious mind. Research shows that we can directly affect the autonomous nervous system (ANS).

Although most ANS functions take place without our will, we can affect some of them, and these are breathing, swallowing, and sexual stimulation.

Unlike other ANS actions in the body we are able to take voluntary control over our breathing and thus, critically, can influence our Sympathetic and Parasympathetic Nervous system.

In other words, by being able to control your breath you can control your thoughts and actions, calm down your emotional state and stay present in things you do, instead of doing something on autopilot.

When we breathe Ujjayi breath, we transform the automatic into the intentional and thereby become the master of our internal landscape; we can positively affect how we feel by regulating the length, air volume, and sound of our inhales and exhales.

The Ujjayi breath is the gateway into Pranayama practices. It’s going to be our first practice which we are going to learn through the course. It will help you start understanding and be more aware of your whole respiratory system, start to breathe deeper, and simply calm your mind.

You will be able to start your meditative journey with this practice as it will keep you focused and will help to override thoughts that could possibly distract you from your meditative state.

One of the many practical benefits is that it helps to synchronize breath with movements during yoga and physical exercises. It can help you relax and focus your mind during mental techniques, also making the entire practice more aligned.

Before you begin remember to relax. Don’t overthink the process. Ujjayi breathing is designed to lengthen and smoothen your breath. Just breathe...

Get into a comfortable seated position, sit straight and gently close your eyes.

To create the ocean breath:

• With your mouth open, try exhaling the sound “HAAAAH”—it’s similar to the sound you make when you’re trying to fog up a mirror. Make it very intensive, so you will feel passing air.

• Do the same but with inhalation. Strong inhalation and sound "HAAAAH".

• Close your mouth and attempt a similar sound - in and out through your nose.

• Take a breath in through your nose that is slightly deeper than normal. Constrict your throat to the point that your breathing makes a rushing noise, almost like snoring, similar to the constriction made when speaking in a whisper.

• Exhale slowly through your nose while constricting the muscles in the back of your throat.

• The inhalations and exhalations are equal in duration and are controlled in a manner that causes no distress to the practitioner, or it can follow a rhythm like 6-2-4-4. 6s-IN/2s-HOLD/4s-OUT/4s-HOLD

• The breath should be both long and smooth, allowing the air to reach all the cells in your lungs. The length and speed of the breath are controlled by the diaphragm, strengthening it.

Some people compare Ujjayi breathing to the breathing of Darth Vader from Star Wars if that’s helpful. You will get there, just try.

There is a recording to guide you. (check next pages)

Now we found out that if you know techniques of Ujjayi breathing it's going to benefit you even more while practicing yoga poses.

Although, we can perform Ujjayi breath as a separate practice and not only connected to the yogic stretching. For that reason, we need to know some specific arm postures.

So we follow instructions on where to keep our hands:

• Hands-on the hips - we breathe to the belly, expanding and contracting belly;

• Hands against the ribs, with thumbs under armpits - we breathe to the middle of the ribcage;

• Hands-on the upper back - we breathe on the upper back, slightly above the neck. Hands should be on the occipital (back of the head), keeping elbows horizontally, and not connecting them in front of your eyes.

This breathing practice is done in rounds which usually lasts around 15 minutes to fully conduct.

Each round starts with taking a deep breath in.. and out… and then we follow the special rhythm.

Special rhythm:

• 6s inhale

• 4s hold

• 4s exhale

• 2s hold

How many rounds:

• Try 7-11 rounds on each posture.

I prepared a special counting session as well as a visual tutorial on how to do ujjayi breath. Feel free to watch and add this technique into your everyday routine. It takes only 10 minutes and the benefits are spectacular.

Ujjayi has a balancing influence on the entire cardiorespiratory system, releases feelings of irritation and frustration, and helps calm the mind and body. With Ujjayi, there are so many benefits, providing a good value for a simple practice.

Studies indicate that yoga breathing may improve sleep disturbance, anxiety, and mental quality of people with cancer, especially those who are receiving chemotherapy.

Moreover:

• Improves concentration in the physical practice. It links breath to movement and helps to focus the mind and keep your awareness of the present moment, becoming absorbed in Ujjayi allows the practitioner to remain in poses for longer periods of time;

• Instills endurance and builds energy that enhances a flowing practice by lending a meditative quality that maintains the rhythm of the breathing session;

• Brings mental clarity and focus. It diminishes distractions and allows the practitioner to remain self-aware and grounded in the practice;

• The ujjayi breath regulates the heating of the body. The friction of the air passing through the lungs and throat generates internal body heat. It is similar to a massage for the internal organs; as the core becomes warm from the inside, the body becomes prepared for the stretching. This heat makes stretching safer while the inner organs can be cleansed of any toxins that have accumulated;

• A focused Ujjayi breath can release tension in tight areas of the body and encourage the free flow of energy.

• Ujjayi balances the cardio-respiratory system helping to carry oxygen to your muscles and organs, as well as removing waste. It promotes diminished pain from headaches, relief of sinus pressure, decrease in phlegm, and strengthening of the nervous and digestive systems. Ujjayi increases the amount of oxygen in the blood and regulates blood pressure.

• During Yoga practice, Ujjayi tells us when we need to surrender into a resting posture, as the breath should remain as even and smooth in the postures as when we rest. It allows us to practice honesty in our practice, taking a step back to let go of our ego. When listened to, your breath can be your true teacher, guiding you in a myriad of ways. The ancient yogis realized the intimate connection between the breath and the mind.

• Ujjayi allows us to practice full deep breaths during the challenges of physical practice. Therefore, we can stay just as equanimous when faced with the challenges of our daily lives.

• When you’re agitated.

Since the Ujjayi breath is especially good for settling agitation, stress, and balancing the mind, shift into Ujjayi breath whenever you find yourself becoming aggravated or stressed. You should notice a soothing effect promptly.

• When you’re practicing yoga

Try focusing on Ujjayi breathing while practicing yoga to help you stay focused as you flow from one posture to the next.

• When exercising

Ujjayi is also useful when you’re doing exercises such as running or cycling. In fact, some Olympic-level athletes have introduced breathing techniques into their training routines to improve their respiratory efficiency.

Experiment with this breathing technique when you’re working out and see it for yourself.

• When you’re nervous

The slow and rhythmic nature of the Ujjayi breath is incredibly helpful to calm nerves. Next time you find yourself troubled by problems, try some yogic breathing to settle the worries.