When you are first learning the ujjayi breathing pattern, begin in a position that takes little effort to hold. This allows you to focus on your breath rather than your body. Once you understand the basic ujjayi breathing pattern, you can try incorporating it into a hatha yoga practice to cultivate heat, balance, and focus. [2] X Research source
Your breath should mimic the sound of the ocean when water is receding from the shore in order to form the next wave. [4] X Research source Count as you inhale to measure the length of your breath. Although there is no “correct” length, you can start by aiming for a count of 4 or 5. Keep your inhales and exhales evenly timed as you go.
If you’re having trouble making the correct ujjayi sound, practice opening your mouth and making a “HAAAAAH” sound, almost as if you were trying to fog up a mirror with your breath. Then close your mouth and attempt to make a similar sound through your nasal passages. Some people compare ujjayi breathing to the breath sounds of Darth Vader from Star Wars. Try to match the length of your exhale to the length of your inhale. You may need to count in your head in order to ensure your breaths remain even.
Ujjayi breathing can also help soothe you if you’re feeling nervous or agitated.
Your left hand can relax into your lap or sit on your knee. You can connect your thumb and pointer finger to form an “okay” gesture if that feels restful, or you can simply place your hand so that your palm faces upwards. [8] X Research source
Place your thumb on the slight indentation below the bone at the top of your nose. This allows you to close the air channel without pressing too hard. [10] X Research source
If your pointer and middle fingers are resting bent below your nose, it may be easier to bend your ring and pinky fingers as well. Simply do whatever feels best for you. Focus on your breath, rather than your hands.
Try to match the length of your exhale to the length of your inhale. Counting to 4 or 5 as you exhale can help with this.
To ensure your breaths are even, you can continue to count to 4 or 5 during each inhale and exhale.
If you are sitting, visualize your sitz bones (the bones you feel in your bottom when you sit, located on the very bottom part of your pelvis) grounding into the floor or seat. If you’re lying down, try to imagine every part of your body that is in contact with the floor pressing down into the earth. This helps ground you physically and mentally so that you can focus fully on your breathing.
It can be helpful to visualize each section (abdomen, ribs, upper chest) as you breathe into it.
To ensure you are inhaling and exhaling for equal amounts of time, it can be helpful to count to 4 as you inhale and then again as you exhale.
If you don’t have a full 3-5 minutes, you can still practice dirga pranayam and receive many stress-reducing benefits. Whether you are at home beginning your day or in the middle of a difficult workday, you can find a moment to close your eyes and practice dirge pranayam for few cycles of inhales and exhales.
Kapalabhati must be practiced in a seated, rather than supine, pose. [17] X Research source Some practitioners like to close their eyes while performing kapalabhati in order to focus on their breathing.
Avoid using your chest, shoulders, neck, or face to create a forceful breath. [19] X Research source If you’re having trouble activating the lower abdomen, try cupping one hand lightly in the other and pressing them gently but quickly against your lower belly. [20] X Research source
Inhale through your nose, keeping your lips sealed throughout your kapalabhati practice.
If you become dizzy or lightheaded, or get a stitch in your side during kapalabhati practice, pause and breathe normally for a minute or two. [23] X Research source Generally, try to complete 3 rounds of 11 breaths in each sitting. However, you can do less than 3 if that feels right for you. [24] X Research source
Palms can be placed firmly against your knees with fingers splayed out. [26] X Research source
Close your eyes as you inhale. [28] X Research source
For a more intense option, open your eyes wide at the same time that you open your mouth and bring your gaze upward. [30] X Research source
Press down through your palms as you exhale. [32] X Research source
If the strong exhalations make you feel at all dizzy, take a break from the pranayam and breathe normally for a few minutes. You can place one hand on your chest to help regulate your breath pace.
