Ocean Breath (Ujjayi)
Ujjayi, or "Ocean Breath," is a diaphragmatic breathing technique involving a gentle constriction at the back of the throat, producing a soft, ocean-like sound. It is utilized to calm the nervous system, enhance focus, and cultivate internal warmth and awareness.
- 1Find a comfortable seated position with a straight spine, relaxing your shoulders and jaw.
- 2Close your mouth and begin to breathe deeply through your nose, engaging your diaphragm.
- 3Gently constrict the back of your throat (glottis) as if you are whispering "Haaaa" with your mouth closed, creating a soft, audible ocean-like sound.
- 4Maintain this gentle constriction on both the inhale and exhale, ensuring the sound is consistent and smooth.
- 5Focus on extending both the inhalation and exhalation to equal lengths, allowing the breath to flow without strain.
The partial glottis closure during Ujjayi breath increases airway resistance, which slows the airflow and extends both inhalation and exhalation. This controlled, elongated breathing pattern stimulates the vagus nerve, promoting parasympathetic nervous system activation, leading to reduced heart rate and blood pressure. The increased intrathoracic pressure also influences baroreceptor activity, further contributing to a calming effect, while the sustained focus on the breath helps to quiet mental chatter and improve interoceptive awareness.
Treats Symptoms
Target Metrics
Generally safe for all populations.
Historical Era
Explore other techniques developed during the Vedic Roots period.
View all techniques from this eraVerified Sources
Keep TryBreathing Free.
We are building the open-source Wikipedia of the human nervous system. No paywalls, no ads, no subscriptions. If this protocol helped you today, consider supporting the servers.
Support the MissionRecommended Reading & Tools
Deepen your understanding of respiratory physiology. These verified texts and tools form the foundational science behind many of the protocols in our directory.
Breath: The New Science of a Lost Art
By James Nestor
The Oxygen Advantage
By Patrick McKeown
The Breathing Cure
By Patrick McKeown
The Breather
Clinical Inspiratory Muscle Trainer (IMT)
TryBreathing is a free, community-supported resource. We may earn a small commission if you purchase through these verified clinical links, which directly funds our server costs.