Ujjayi Pranayama (Ocean Breath)

Breathing Technique

◐ BalancingBeginner

Overview

A breath practice involving a gentle constriction in the back of the throat on both the inhale and exhale, creating an audible, ocean-like sound. It helps maintain rhythm, focus, and heat.

Duration

5-15 minutes

Frequency

Daily, often integrated into yoga practice (Asana)

Guidance

Optional

Practice Steps

  1. 1Sit comfortably with the spine straight (or integrate into an Asana practice)
  2. 2Open your mouth and exhale, making a 'HAA' sound as if fogging a mirror
  3. 3Close your mouth and try to recreate that same soft friction sound (like an ocean wave or Darth Vader) in the back of your throat on the exhale through the nose
  4. 4Repeat the friction sound on the inhale through the nose
  5. 5Maintain a gentle, equal duration for both inhale and exhale, keeping the sound steady and quiet.

This technique is part of our evidence-based practice protocol. For real-time HRV monitoring and biometric control, download the Affectively app. Learn more about the mind-body connection and how breathing regulates your nervous system.

Primary Benefits

Focus EnhancementStress ReliefWarming the BodyNervous System Regulation

Recommended Session

5–10 minutes of focused Ujjayi, or continuous practice during a yoga session. Focus on making the length of inhale and exhale equal (Sama Vritti).

Contraindications

Generally safe. If constriction causes strain, stop or reduce the intensity. Avoid if you have acute ear pain, a cold, or sinus issues.

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Related Techniques

Sama Vritti (Equal Ratio Breathing)

Inhaling and exhaling for the same duration (e.g., 4 seconds each) to achieve balance in the nervous system.

Nadi Shodhana (Alternate Nostril Breathing)

A technique to alternate breathing between the right and left nostrils, balancing the *pingala* (solar/activating) and *ida* (lunar/calming) energy channels and regulating the nervous system.