In our post about The Power of the Breath (click here), we highlighted how breathing exercises and mindful control of breath can be beneficial for individuals dealing with various physical and mental health concerns.  Research shows improvements in anxiety & depression, sleep, stress levels, hypertension, COPD & asthma, and better outcomes in labour and delivery for birthing people.  

Pranayama is an umbrella term for breathing exercises in Yoga (and other Eastern Traditions) - it is a Sanskrit word that loosely translates to “the stop/control” of the breath. ‘Prana’ means life force energy or vital life force, which we draw from the breath. ‘Yama’ means restraint, or to gain control of.  The practice of Pranayama is most often slow-paced, deep breathing exercises with various practices of manipulating the nostrils in accordance with the breath.  It is purposeful, with the practitioner controlling the timing, duration, and frequency of each inhale, exhale, and hold.  

The goal of Pranayama is to connect the body & mind, promoting physical & mental well-being.  The word Yoga is derived from the Sanskrit word ‘Yuj’ which means to join, yoke, or Unite.  Pranayama can be practised on it’s own as simple breathing exercises, or in conjunction with Yoga Asana (Asana means posture/pose).  The many different techniques of Pranayama have been extensively researched, and the benefits range from decreased stress, high blood pressure, and cigarette cravings to improved sleep, lung function, mindfulness, and cognitive performance.  

The simplest form of Pranayama is Ujjayi (ooh-JAI-yee) breathing, and it is the most common form practiced alongside the Yoga Asana practice.  Ujjayi breath may also be known as victorious breath, ocean breathing, snake breathing, or whispering breathing.  It is often compared to the sound of waves coming to shore, or the wind through the trees, and can be calming and balancing.  Ujjayi Pranayama is also linked to improved concentration, body temperature regulation, and tension release.  It is important to remember before beginning any program, seek guidance and training from a qualified professional in order to implement it into your routine safely and correctly. 

  Here is how to practice Ujjayi Pranayama: 

• Sit up tall, in a comfortable seat with the chin parallel to the Earth

• Keep the mouth closed - no breath should pass the lips during Ujjayi Pranayama 

• Constrict the throat to the point where breathing makes a rushing noise, almost like snoring - if this is difficult, place one palm in front of your face, open the mouth and exhale with sound as if you were fogging up a mirror. Inhale with mouth open making the same sound. Practice this for about 10 breath cycles, or until you feel comfortable with the sound and breath, then close the lips and continue

• Control your breath with the diaphragm (click HERE to learn about diaphragmatic breathing -- link to the breath post ;oP)

• Keep inhalations & exhalations equal in duration - there is no retention in Ujjayi Pranayama - it is like a sea of continuous waves, fluid & seamless

• Notice where resistance lies in the breath, and/or is there is discrepancy of ease or duration between inhale & exhale

• If discrepancy in duration exists, it is recommended to shorten the longer breath if it is unable to meet the shorter - one should never feel like they are gasping or out of breath during this practice

• You may like to set a timer between 2 and 5 minutes, or mindfully count your breath cycles to define a start and end to your Ujjayi Pranayama Practice

Keep your eye out for another Pranayama practice coming soon - Surya Anuloma Viloma & Chandra Anuloma Viloma, aka alternate nostril breathing! 

Take care, in health

Molly, Registered Massage Therapist 

References: 

https://www.ekhartyoga.com/articles/practice/a-guide-to-ujjayi-breath

https://www.healthline.com/health/fitness-exercise/ujjayi-breathing#takeaway

https://www.healthline.com/health/pranayama-benefits#whats-pranayama