Ujjayi is a breathing technique you might already be familiar with on your yoga mat, but its depth often only becomes apparent when you practice it consciously. It's the breath that sounds like a gentle wave—subtly audible, warming from within, and anchored in concentration. Literally, ujjayi means "conqueror," and you'll feel it: when this breath carries your attention, you transcend restlessness, noise, and distraction. This technique isn't meant to control your breath, but to refine it. And it's precisely this refinement that makes it a powerful tool for anyone who wants to sink deeper into presence, movement, and meditation.
The breath as an anchor in movement
What makes Ujjayi special is the way it makes the breath audible and tangible. By gently constricting the throat, you consciously constrict the airway, creating a soft, ocean-like sound. The breath flows through the nose, but the focus is on the throat—as if you were trying to whisper very softly without making a sound. This form of breathing is often used in dynamic yoga styles like Vinyasa and Ashtanga, where you synchronize movement with breath. The breath thus becomes a metronome for your practice, an internal anchor that helps you stay mindful. But Ujjayi isn't just functional. It also works energetically. It warms the body from within, activates life energy (prana), and helps create inner space.
How to practice whispering breath
The foundation of Ujjayi is simplicity. You sit or stand with a straight, open posture. You breathe in and out through your nose, gently tensing the back of your throat—as if you were exhaling into a mirror, but with your mouth closed. A soft, whispering sound is created. Not loud, but present. As if the breath is whispering something to you. You can practice with just the exhalation, or with both the inhalation and exhalation accompanied by sound. The breath remains calm, even, and without strain. It's important that you "carry" the breath—that you guide it with attention, not with tension. At first, it might feel strange or sound unnatural. But as you practice more, whispering breath becomes a familiar partner in your breathwork. It's a sound that brings you back to yourself, again and again.
An exercise for any time of the day
Want to practice Ujjayi in an accessible way? Sit in a quiet space with a straight back and relaxed shoulders. Place one hand on your chest and the other on your lower abdomen. Inhale through your nose and imagine your breath flowing down the back of your throat. Gently contract your throat muscles as if saying "hah" with your mouth closed. You'll hear a rushing sound—your Ujjayi. Breathe in this way for five minutes at a calm pace. Keep your attention focused on the sound, the sensation, and the rhythm. You can do this exercise at the beginning of your day, as a short break, or in preparation for meditation or sleep.
What changes because of Ujjayi
When you use this breath regularly, something in your experience changes. Your focus sharpens. You move with more awareness. You sense more quickly when you're drifting off track. The breath becomes a form of meditation—not because you're sitting still, but precisely because you're fully present in movement. Physiologically, Ujjayi has a calming effect. It lengthens the exhalation, stimulates the parasympathetic nervous system, and lowers your heart rate. At the same time, it activates the energy in your body—a rare combination of calm and alertness. Many people also find that it helps regulate emotions. By making your breath audible, you express what's going on inside—without words, without drama. It's a way of breathing that opens something up. Sets something in motion.
Off the mat, in the moment
While Ujjayi is often associated with yoga, you can also use this breath outside of your practice. On the train, when you feel tension building. Before an important conversation. During a walk, when your mind is racing. Especially in everyday situations, the gentle breath can help you slow down. Not by moving away, but by landing more deeply in what is present. The flowing breath brings you back—to your body, to your rhythm, to your peace.
A breath that carries you
Ujjayi breathwork isn't a spectacular technique. It's not grand, not dramatic. But its gentleness holds power. It's a breath that carries you, that helps you move from stillness, to feel without overthinking. By practicing this breath daily—on the mat or in silence—you develop a refined form of presence. The breath becomes an anchor, a ritual, a reminder that you can always return. To simplicity. To focus. To yourself.