Controlling the breath is not just a matter of using the diaphragm and other associated muscles of the abdomen, chest, and clavicle regions. In pranayama, the air is also – and primarily – controlled by the throat. This technique is known as ujjayi (victorious breath). Ujjayi is a calming pranayama where a sound is made with the throat (not the vocal cords).
Ujjayi pranayama is a calming and tranquilising pranayama.
In ujjayi, the back of the throat is contracted to control the flow of air during both inhalation and exhalation. The feeling of contracting the throat muscles is a little like swallowing. By contracting the throat, the air flow can be restricted and controlled. More contraction means less air flow, and less contraction means more air flow. Restricting and changing the flow of air with your throat also changes the associated sound that is made as the air passes through the throat. The sound is like a hissing sound. Importantly, the sound changes depending on the amount of air flowing. This means that when you are doing pranayama and using ujjayi technique to restrict and control air flow, you have a point of reference. The character of the sound tells you that air is flowing, the speed of flow, and the relative amount of air flowing.
To practice ujjayi, first inhale through the nose using full yogic breathing slowly, deeply, and fully. Then open the mouth and make a ‘haaa’ sound as you exhale. Repeat this 3 times. Then close your mouth. When you close your mouth make sure the mouth and lips are relaxed and be sure to keep the inside of your mouth spacious with the tongue at the bottom of the mouth. Then do the same as before, breathe in slowly, fully, and deeply through the nose and then exhale. But this time keep the mouth closed. As you exhale, try to make the ‘haa’ sound but instead of the air coming out of the mouth, it should stay in the mouth, circulate around the mouth, and then come out of the nose (this may take some practice).
The next step is to gently constrict the back of the throat both for inhalation and exhalation. This will allow you to control the air flow, but it will also create a hissing sound. Again, this may take some practice. Remember to keep the lips closed and the inside of the mouth open with the tongue down. Try moving the tongue from the bottom to the top of the mouth and observe the difference in air flow and sound. With ujjayi, and deep breathing in general, the tongue should rest at the bottom of the mouth.
The next step is to incorporate throat constriction and the associated hissing sound into a proper Ujjayi pranayama practice. As with all pranayama, full practice includes breath holding (kumbhaka) as well as locks (bandhas). However, here we will just outline the basic practice without breath holding or bandhas.
Technique
Start with sitting with your back straight in a comfortable meditative position. Eyes should be closed or very slightly open.
All breathing is through the nose. There is no counting. Breathe as slowly as you comfortably can. Ujjayi throat constriction/sound should be made throughout.
The left hand can rest palm down or palm up on the thigh of the left leg, and you can touch the index and thumb together if you wish (jnana mudra). The right hand should be in prana mudra and raised up to the nose with the thumb gently resting on the right nostril and the third finger gently resting on the left nostril. You can support the right arm by placing the palm of the left hand under the elbow of the right arm.
1/ Inhale fully and completely through both nostrils (full yogic breath).
2/ Close the right nostril and exhale through the left nostril slowly and fully. This completes one cycle.
3/ Return to inhaling through both nostrils to begin the cycle again.
You can continue Ujjayi pranayama for 2-3 minutes to start with, and extend to 5-10 minutes as you become more confident.