Upwardly Victorious - Ujjayi Breathing
How’s your “upwardly victorious” breathing going? If you take an ashtanga or vinyāsa class, chances are you have a participant in a surprisingly common ritualized breathing technique deeply rooted in the traditions of yoga and pranayama, called “ujjayi breathing” or “yoga” breathing.
This Sanskrit term, "ujjayi", hails from an antiquated tongue and paints the image of an "upwardly victorious" breath, or the triumph of exhalation. Ujjayi breathing is recognized as a powerful tool to tame the ceaseless chatter of the mind, a constant echo that often begets suffering.
To grasp the essence of Ujjayi breathing, one must imagine the rhythmic ebb and flow of ocean waves, a soft and gentle hissing, reverberating from the narrow corridors of the throat. Such is the auditory guidepost, leading one toward the mastery of this technique.
Let us delve into the intricacies of this practice. To embark on this inward journey, you might first seek solace in a comfortable seated position or lie supine, surrendering to gravity's gentle pull.
With the world momentarily set aside and your physical shell at ease, let your eyes descend into the quietude of their lids, if you so choose. From here, begin by drawing a slow, deliberate breath through your nostrils, feeling the air seep into the hidden corners of your lungs.
As you exhale, imagine a gentle veil descending over the back of your throat, providing subtle resistance to the outward flow of breath. Maintain this feather-light barrier throughout your inhalation and exhalation, instilling a rhythm that is as controlled and smooth as the roll of distant, serene tide.
Your focus should linger on the melodic hum of the breath and its sensory impressions. As it reverberates within, allow it to tether you to the undeniable reality of the present, to the heartbeat of the universe itself. Maintain this practice for a period that feels comfortable to you, perhaps for the length of your yoga or meditation session.
Woven into the tapestry of Ujjayi breathing are numerous potential benefits. The consistent rhythm cultivates a tranquil mind, casting aside the shadows of stress and anxiety. It encourages a deeper level of focus, gently coaxing the mind to turn inwards, away from the distractions of the external world. Furthermore, the slight constriction of the throat generates internal warmth, sparking a lively energy within. Not least, Ujjayi breathing instills a heightened awareness and mastery of the breath, a skill that bleeds into many aspects of life, including the execution of yoga postures.
Remember, mastering Ujjayi breathing is akin to learning a new language. It requires patience, practice, and possibly the guidance of an experienced yoga instructor. Just as a skilled musician does not hit every note perfectly at the first attempt, do not be discouraged if the technique feels foreign at first. With practice, Ujjayi breathing can open a pathway to profound inner tranquility and self-awareness.
Of course, let us take the poetic dance of words described above and distill it into a simple, step-by-step guide to immerse oneself in the transformative practice of Ujjayi breathing:
1. Begin by finding a comfortable seated position or lie flat on your back, inviting tranquility into your space.
2. Release any tension in your body, surrendering to a state of physical relaxation.
3. Choose to close your eyes if you wish, creating a bridge to your inner world.
4. Draw in a slow, intentional breath through your nostrils, allowing it to fill your lungs completely.
5. As you exhale through your nostrils, imagine creating a soft veil of resistance at the back of your throat.
6. Continue to maintain this subtle constriction in your throat as you breathe in and out.
7. The rhythm of your breath should be controlled and smooth, akin to a calm tide, accompanied by a gentle, soothing sound, a whisper from your throat.
8. Rest your attention on this auditory guidepost, allowing it to anchor you in the rich tapestry of the present moment.
9. Dedicate several minutes or the entire duration of your yoga or meditation session to the practice of Ujjayi breathing.
Consider these steps as your compass, leading you to discover the calming cadence of your breath, the symphony of sounds within, and the quiet space where the mind relinquishes its grasp on the past and the future, settling into the now. As you journey along this path, remember: each breath is an opportunity for self-discovery, each moment an invitation to be fully present and alive.
