Does the winter winds have you missing the Sun and the summer ocean yet? Well bring the sounds of the water inland, with this fun and relaxing style of yogic breathwork. Ujjayi breathing has been commonly known as "ocean breath" or "victorious breath", has its ancient roots in sacred yogic traditions. The term "Ujjayi" actually comes from the Sanskrit word meaning "victorious" or "conquering". Given the collective energy right now, I think we can all use a little victory in our energy to aid us in conquering our demons, our lessons, and even learning to accept our blessings, especially when they come packaged in unlikely ways. This breathing technique is one of the many forms of pranayama. Pranayama is a fundamental practice in yoga that focuses on breath control.
The word "pranayama" is derived from two Sanskrit words, "prana" meaning life force or vital energy, and "ayama" meaning extension or control. Together, pranayama refers to the regulation and expansion of life force through various breathing techniques.
Some General Key Aspects of Pranayama
Breath Awareness:
Pranayama emphasizes the importance of being mindful of your breath. This awareness helps in calming the mind and enhancing concentration. (Does wonders for the Nervous System...also a theme of the collective this week)
Breath Control:
Different pranayama techniques involve controlling the breath in various ways, such as altering the duration, rhythm, and depth of inhalations and exhalations.
Energy Regulation:
By practicing pranayama, you can influence the flow of prana (life energy) within your body. This can help balance and revitalize your physical, mental, and spiritual well-being.
The exact origins of Ujjayi breathing are not well-documented, but it is believed to have been developed by ancient yogis in India to aid in meditation and enhance the practice of yoga asanas (poses). If you found yourself asking how does breathing influences energy and specifically poses and posture, you may find the following interesting.
How Pranayama Enhances Yoga Asanas
Increased Focus and Concentration:
Pranayama practices like Ujjayi breathing help calm the mind and enhance concentration. This makes it easier to maintain focus during yoga poses, improving both form and stability.
Improved Breath Control:
By controlling and deepening the breath, pranayama allows for better oxygenation of the muscles and tissues. This can enhance endurance and reduce fatigue during yoga practice.
Enhanced Relaxation and Stress Reduction:
The calming effect of pranayama reduces stress and anxiety, which in turn makes it easier to relax into poses and achieve deeper stretches without tension.
Balancing Energy Levels:
Certain breathing techniques can either energize or calm the body, helping to balance energy levels and make the practice of yoga more harmonious.
Better Alignment and Form:
Mindful breathing can help practitioners become more aware of their bodies and make subtle adjustments to improve alignment and form in each pose.
Deeper Connection to the Practice:
Integrating breath with movement fosters a deeper connection to the practice, making it a more meditative and holistic experience.
"Ocean Breath", or Ujjayi breathing, is a powerful and calming practice often used in yoga. For anyone interested in give it a shot, here's a very simple step-by-step how to.
Ocean Breath (Ujjayi) Step-by-Step Instructions
Get Comfortable:
Find a comfortable seated position with a straight spine. You can sit cross-legged on the floor or on a chair with your feet flat on the ground.
Inhale Deeply:
Close your mouth and inhale deeply through your nose. Fill your lungs completely and allow your abdomen to expand. Your belly button should move front to back, away from the spine, instead of your chest rising up and down.
Constrict the Throat:
As you inhale, slightly constrict the back of your throat. This is similar to the sensation of fogging up a mirror with your breath, but with your mouth closed. (Sometimes it's easier to practice this step before you start for real).
Create the Sound:
The constriction should create a soft, whispering sound, similar to ocean waves. This sound is both soothing and meditative. (This is where you can laugh at yourself...not always does it sound soothing, at times it can cause a giggle attack and that's perfectly okay as well, sometimes our throat chakra has a mind of its own and creates the oddest of sounds, don't get discouraged if it doesn't sound soothing at first.)
Exhale Slowly:
Exhale slowly through your nose while maintaining the same throat constriction. The exhale should be controlled and produce the same ocean-like sound. (The first couple times you may gasp for air, perfectly normal, laugh it off and try again, but this time maybe don't hold your sound as long, so you don't run out of air and look like the baby seal panicking to get to the water's surface, while also a great visual, not the kind of beach the yogis had in mind.)
Find a Rhythm:
Continue this pattern of breathing, focusing on the sound and sensation. Try to make your inhales and exhales equal in length to establish a smooth, rhythmic flow.
Duration:
Practice this breathing technique for 5-10 minutes. Gradually increase the duration as you become more comfortable with the practice. (Don't overdo it the first time, your throat muscles will feel it)
This and many other breathwork techniques can be beneficial to any mindfulness, relaxation, or energy balancing practice you may wish to adopt. For those who are curious here's a brief list of common benefits to this particular style of breathing.
Benefits of Ocean Breath (Ujjayi)
Calms the mind: The rhythmic, soothing sound helps to calm the nervous system and reduce stress.
Improves focus: It helps to anchor your attention, enhancing concentration and mindfulness.
Enhances respiratory efficiency: The slow, controlled breaths can improve lung function and increase oxygen intake.
Balances energy: This breathing technique helps to balance and stabilize your energy levels.
Ujjayi breath is a versatile practice that can be used during meditation, yoga, or anytime you need to find calm and focus. Enjoy the sense of tranquility it brings.
So be honest....how many times did you laugh trying this one?!