Ujjayi: Victorious Breathing to Harmonize Body and Mind

In the world of yoga, breathing plays a central role. Among the different pranayama techniques, Ujjayi , also called "oceanic breathing", stands out for its calming and energizing effect.

This breath, which finds its roots in ancestral yogic practices, allows you to calm the mind while energizing the body . Whether you are a beginner or an advanced practitioner, mastering Ujjayi can transform your yoga practice, while bringing many benefits to your daily life.

What is Ujjayi?

Ujjayi, which means " victorious breath " in Sanskrit, is a specific breathing technique used in yoga. It involves deep, steady breathing through the nose, creating a slight contraction at the back of the throat. This contraction produces a soft, reassuring sound, often compared to the sound of ocean waves, hence the nickname "ocean breathing."

By practicing Ujjayi , we strengthen the connection between breath and movement, creating fluidity in the yoga practice. It is a technique often used in dynamic yoga styles, such as Vinyasa or Ashtanga, to maintain constant breathing despite physical effort.

The Benefits of Ujjayi Breathing

Ujjayi breathing offers a multitude of benefits, both physically and mentally.

1. Nervous System Regulation : By slowing down and controlling breathing, Ujjayi helps calm the nervous system, reducing stress and anxiety. It is a real invitation to refocus and return to the present moment.
2. Improved concentration and endurance : By synchronizing breathing with movements, Ujjayi helps to improve concentration and increase endurance. This rhythmic breathing acts as an internal metronome, allowing you to stay anchored in your practice while avoiding distraction.
3. Optimizing Oxygen Supply : The depth of Ujjayi breathing allows for better oxygenation of the body, which improves blood circulation and supplies energy to the muscles.
4. Stimulation of internal heat and detoxification : By accentuating breathing, Ujjayi generates internal heat, thus helping to detoxify the body through sweating. This heat also promotes muscle relaxation, allowing better flexibility in postures.

How to practice Ujjayi?

The practice of Ujjayi may seem complex at first, but with a little patience and perseverance, it quickly becomes second nature. Here's how to master it:

1. Posture : Sit comfortably in a meditation position (or lie down if that’s more comfortable). Make sure your spine is straight to make breathing easier.
2. Inhale : Inhale slowly through your nose, filling your lungs smoothly. Focus on the sensation of the air entering your body.
3. Throat Contraction : As you exhale, slightly contract the back of your throat, as if you were going to exhale in a whisper. This will produce a soft sound, similar to that of waves. This contraction should be light and controlled, without forcing.
4. Exhalation : Always exhale through the nose, maintaining this slight contraction. The exhalation should be as long and fluid as the inhalation.
5. Repetition : Continue this cycle of breathing, focusing on the sound and regularity of your breathing. Try to keep this rhythm throughout your yoga practice.

Tips for beginners : It is normal to find it difficult at first. Start with a few minutes a day and gradually increase the practice time. The main thing is to stay relaxed and not force your breathing.

Ujjayi in different styles of yoga

Ujjayi is especially popular in dynamic yoga practices like Vinyasa and Ashtanga. In these styles, each movement is linked to a breath. Ujjayi helps maintain a steady rhythm and create fluidity in the transition between postures.

• Vinyasa : In this style, Ujjayi is used to synchronize breath and movement, creating a fluid and dynamic sequence.
• Ashtanga : Ujjayi plays a vital role in Ashtanga, where every movement is guided by the breath. Regular practice of Ujjayi in Ashtanga helps build stamina and purifies the body through the heat generated.
• Hatha Yoga : Even in gentler practices like Hatha, Ujjayi can be used to promote deep, conscious breathing, bringing calm and focus.

Integrating Ujjayi into your daily life

The beauty of Ujjayi is that it’s not limited to the yoga mat. You can incorporate this breathing at any time of the day to calm your mind or center yourself.

1. At work : If you feel stressed or overwhelmed by tasks, take a few minutes to practice Ujjayi. This will help you regain your calm and focus.
2. Morning : Starting your day with a few minutes of Ujjayi breathing can help you prepare mentally and physically for the day ahead. It’s a great way to start your day with a calming energy.
3. Short exercises : If you have little time, even a cycle of 10 Ujjayi breaths can bring significant benefits. Take these small moments to reconnect with yourself.

Conclusion

Ujjayi , much more than a simple breathing technique, is a powerful tool to harmonize the body and mind . By integrating this oceanic breathing into your yoga practice and your daily life, you will discover profound benefits, both physically and mentally.

So take a deep breath, contract your throat slightly, and let the waves of Ujjayi bring you calm, energy and clarity.