Ūjayī

Ūjayī (उज्जायी) is a prāṇāyāma technique that produces a soft, audible hissing sound during both inhalation and exhalation, created by slight constriction of the glottis. The name means “victorious” or “one who is victorious,” and is sometimes translated as “ocean breath” due to the sound produced. The Hatha Yoga Pradīpikā (2.51–2.53) presents it as the second of the eight kumbhakas, drawing the breath through the throat with a constricted glottis, the air filling from the throat to the heart and producing a characteristic sound.

The practice is fundamental in many yoga traditions and serves as the basis for the ujjāyī breath used throughout vinyāsa-based practices.

Origins

The Hatha Yoga Pradīpikā (2.51–2.53) describes Ūjayī as one of the eight classical prāṇāyāma techniques. The text explains that it should be practiced with the mouth closed and the breath drawn through the throat with a constricted glottis. The Yoga Sūtras reference prāṇāyāma in general terms, and Ūjayī is understood to be one of the techniques implied. The Gheraṇḍa Saṃhitā also describes it as a method for purifying the nāḍīs.

Technique

The practitioner sits in a meditative posture and slightly constricts the back of the throat, narrowing the glottis. Both inhalation and exhalation are performed through the nose with this constriction maintained, producing a soft, steady sound.

The sound should be audible to the practitioner but not so forceful as to strain. The breath remains smooth and even throughout.

Benefits (as claimed by tradition)

Traditional texts claim Ūjayī:

• Purifies the nāḍīs (energy channels)
• Increases internal heat and purifies the body
• Calms the mind and aids concentration
• Regulates prāṇa (vital breath)
• Helps in the practice of meditation

The Hatha Yoga Pradīpikā states that it “destroys diseases and awakens kuṇḍalinī.”

In modern practice

Ūjayī breath is the foundational breathing technique in vinyāsa yoga and Ashtanga Vinyāsa. It is used to maintain rhythm, build internal heat, and sustain focus during physical practice. The audible sound serves as a breathing pacer and a point of concentration. Physiological research suggests it improves respiratory efficiency, enhances oxygen uptake, and activates the parasympathetic nervous system, promoting calm alertness.

Verification notes

• The Hatha Yoga Pradīpikā reference (2.51–2.53) follows the critical edition (Sinh 1914, GRETIL).
• The Gheraṇḍa Saṃhitā reference follows the Saraswati (1996) edition.
• Modern usage is based on the teachings of K. Pattabhi Jois and the Ashtanga Vinyāsa tradition.
• Audited against Wikipedia (September 2026).