Ujjayi Breath: Tradition, Use in Yoga and Cautions

What it is

Ujjayi (ujjāyī) is a Sanskrit word glossed as "victorious" or "conquering." [1] In today's yoga classes it usually means breathing through the nose with the throat slightly narrowed, which makes a soft whispering sound as air moves in and out. [1] One study defines it as unstopped breathing through the narrowed glottis, the opening between the vocal cords. [2]

Where it comes from

The Hatha Yoga Pradipika, a 15th-century manual by Svatmarama, lists Ujjayi among eight kumbhaka practices. [3][4] In the edition we read, it describes drawing air slowly in through both nostrils until the breath is felt to be sonorous, then performing kumbhaka (breath retention) before breathing out through the left nostril. [4] The text says this can be done walking or standing. [4] It also attributes effects such as clearing phlegm, which are traditional claims and not trial findings. [4]

So the original practice includes holding the breath, which we do not teach. The version most people meet today, the continuous soft-sound breath, is a modern adaptation. The Wikipedia summary says Ujjayi is practiced especially in Pattabhi Jois's Ashtanga (vinyasa) yoga, alongside vigorous posture flow. [1] B. K. S. Iyengar describes it as a seated practice with brief holds after the in-breath and out-breath. [1] Yoga teachers differ on how to do it, so ask your teacher what they mean by the term.

What it feels like, in the sources' words

Sources describe the sound as quiet. One account says the in- and out-breath should be loud enough for the practitioner to hear but not loud enough for someone standing six feet away to hear. [1] The aim is a soft, steady sound, not effort. We give no step-by-step instructions beyond this.

What research shows

The studies are small, mostly short, and cannot be blinded, so expectation can play a part.

In plain terms: slow breathing itself seems to account for most measured changes, and the extra throat resistance of Ujjayi has not been shown to add benefit. The 2013 study notes that Ujjayi's effects seem to depend on raised pressure in the chest, which "requires greater effort than normal slow breathing." [5] For the wider picture on rates and slow breathing, see paced and resonance-frequency breathing.

Teachers' books also claim that Ujjayi soothes the nerves, helps insomnia or helps blood pressure. The Wikipedia summary notes that such claims are made without evidence or sources. [1] We treat them as marketing or traditional claims.

Where to go next

For gentle, natural-breath orientation in yoga classes see breathing in yoga for beginners. For forceful practices that carry more risk, see breath practices in yoga safety. The overview is at pranayama.

Teachers and training

Regulation of yoga breathing teachers is not described in the sources we read. Ask about training and experience with your condition. We do not list teachers.