Victorious Breath
Ujjayi
Written and reviewed by The Kriya Yogi · Updated 20 September 2026
Source · HYP 2.51 — Hatha Yoga Pradipika, Chapter Two — Shatkarma and Pranayama
A soft narrowing of the throat that makes the breath audible, long and even.
The yogic view
Svatmarama describes ujjayi as removing dullness and disorders of phlegm, practised with a slight constriction at the throat so that the breath sounds. The audible breath becomes its own feedback: as long as the sound is even, the breath is even.
What research shows
Deliberate laryngeal narrowing slows airflow and lengthens both phases of the breath, which raises vagal tone and reduces respiratory rate — the mechanism behind most measured benefits of slow yogic breathing. The sound also gives a continuous attentional anchor, which studies of breath-focused attention find improves sustained concentration.
How to practise
- Sit upright and breathe through the nose.
- Exhale with the mouth open, as if fogging a mirror, to find the throat sensation.
- Close the mouth and keep that same soft narrowing while breathing through the nose.
- Let inhale and exhale become equal in length and quietly audible to you alone.
- Practise five to ten minutes, releasing the throat if the sound becomes harsh.
For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.
Contraindications
Avoid with throat inflammation or recent throat surgery. Do not strain the neck or force the sound. Keep it gentle in pregnancy and stop if it makes you lightheaded.
Related practices
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.