Ujjayi. Breathing technique for calming down, good sleep, decreasing blood pressure.

This breathing technique helps to switch on the parasympathetic nervous system. In simple words, it means to calm down, slow down, redirect attention from outside into inside, exchange activity for rest.

Ujjayi decreases blood pressure, keeps breathing while practicing, and prepares the mind for rest.

The specific feature of this technique is whispering sound that accompanies inhalations and exhalations. Because of that, Ujjayi is also known as whispering breathing, ocean breathing, and snoring breathing.

1️⃣ Constrict your throat.

In usual life, you constrict a throat to:

✅️ pronounce sound 'o'

✅️ whisper

✅️ yawn

✅️ fog the mirror in front of you

✅️ make the steam from the mouth in the frost weather (like smoking without vape)

I'm not sure that you do all of these every day, but it's not too important.

Choose a variant which you like more. For example, you can pronounce 'o' while inhaling and fog the mirror in front of you while exhaling. Pay attention to the next points, although.

2️⃣ Breathe through the nose, keep mouth closed.

3️⃣ Do as long inhalations and exhalations as you can.

4️⃣ Inhalations and exhalations are equal in length.

Keep breathing up to 15 minutes for noticeable effect.