Give yourself the gift of breath for Christmas
Do you make enough time for self-care? Many of us don’t make it a priority because we don’t think it’s important and there aren’t enough hours in the day. But what if I gave you some quick and easy tips and techniques to seamlessly weave it into your everyday life?
In this month’s blog, we look at how to transform your breath using Ujjayi (oo-jai-yee). This simple and easy breath practice will help to smooth and elongate your breath, leaving you calm, blissful, and warm from the inside out.
Take a breather
We take 23,000 breaths a day but how often do we pause to be with our breath? It’s a powerful thing to do because it can tell us so much about our current state of mind and body. For example, when you take a deep breath, how smooth is the inhalation compared to the exhalation? It is a little bumpy and rushed in places?
A simple technique
Ujjayi is a Sanskrit word, meaning to conquer or be victorious and likewise, the breath steadies the mind and it is said to conquer fear and illness too.
It’s very simple, this is all you’ll need:
Five minutes to read this blog
A cuppa
Little stickers or post-it notes
Your breath
Ujjayi Breath or Ocean Breath
Often referred to as ‘ocean breath’, the way Ujjayi works is by slowing the breath through a subtle contraction in the throat, making a sound similar to that of a distant sea.
You can practice it on your own while sitting in stillness but it is often used while practicing yoga asanas or postures.
When to use this breath
It’s a natural pick-me-up when you’re:
Stressed,
Wanting to relax,
Eager to be in the present moment.
Meditating,
Supporting the Earth element if you’re working with Chinese Five Elements,
Supporting the 5th chakra,
Seeking warmth or
Practicing yoga to support you in your asanas.
Sitting comfortably? Let’s begin
Bring your hand up in front of your mouth and exhale as if you were fogging glasses or a mirror. You will feel your breath warm your hand. Close your mouth and breathe again in this fashion and ta-da! The Ujjayi breath. Breathe only through the nose, and make sure your inhalation and exhalation are of equal duration.
The soft ocean sound comes from constricting the epiglottis and the soft folds of the inner throat and it’s similar to the mechanism we use to whisper. Although it’s a constriction of the throat, the Ujjayi breath flows in and out through the nostrils, with the lips remaining gently closed.
It’s a full breath from the diaphragm that begins in the lower belly (activating the first and second chakras), rises to the lower rib cage (third chakra), and finally moves into the upper chest and throat (chakras four and five).
Benefits
The Ujjayi breath:
Releases tension from the body.
Strengthens the nervous system by gently massaging the vagus nerve.
Strengthens the digestive system by warming the organs and body.
Diminishes distractions and allows you to be more self-aware and grounded.
Improved concentration (in your yoga practice too).
Diminishes headaches.
Relieves sinus pressure.
Decreases phlegm.
Preparing the body for safe and effective yoga
One remarkable benefit of Ujjayi breath is its ability to warm the body for yoga. The friction of air passing through the lungs and throat generates internal heat - like a massage for the internal organs, warming the core.
Keep breathing
Next steps to keep your practice going:
Place stickers or post-it notes where you’ll see them in the house - places that you visit often, like by the kettle, above the sink, on your laptop, or beside the TV.
Next time you see the stickers, pause. Then take three long slow, Ujjayi breaths. Say to yourself:
‘I am breathing in 3, I am breathing out 3,
I am breathing in 2, I am breathing out 2,
I am breathing in 1, I am breathing out 1.
And … Voila! It is that simple and easy. This will give your mind a mini reset and I promise you, your body and spirit will thank you for it. Overtime, you can increase to 5, 10, 20 breaths or more! It is incredibly soothing.
Try it now!
Listen to your inner knowledge
Remember, your breath can be your best friend and your true teacher, guiding you in a myriad of ways. The intimate connection between the breath and the mind is such a beautiful phenomenon - after all, it’s what keeps us alive.
If you have any questions about the Ujjayi breath or pranayama in general, please get in touch, or email me, I’d love to tell you more.
Make sure to take good care of yourself. You are worth it and you are loved more than you realise.
Namaste,
Emily x
