If you’re wondering which breathing exercise can help with sleep issues, Ujjayi Breathing is a simple yet powerful tool you can start using tonight. In this article, we will cover everything you need to know about sleep and breathwork, specifically Ujjayi Breathing. Let’s start with understanding the connection between our minds and our breath.
The breath-mind connection
The mind is intangible, but the breath is tangible. The breath is the connecting link between the inner world of silence and the outer world of activity. By attending to our breath, we can learn to manage our minds, thoughts, and emotions, promoting better mental health. Through the breath, we can either energize or calm the mind and body. The mind is like a kite, and the breath is like a string through which we can control the kite.
When practiced correctly and for the right amount of time, Ujjayi breathing has a calming effect. Practicing Ujjayi Breath for longer periods has a gentle, energizing effect. Other breathing techniques also impact the mind and emotions in various ways, offering many benefits.
Introduction to Ujjayi Breathing
Ujjayi Breathing is known by other names, like snoring breath, ocean breath, whispering breath, and victorious breath. Ujjayi Breathing is a close cousin to snoring and whispering, and it uses the same throat area to create a sound similar to the sound of ocean waves. The reason Ujjayi Breathing is also called the victorious breath is that the technique helps you become victorious over your thoughts and emotions. Because of the sound it creates, Ujjayi is sometimes also called Darth Vader Breath.
An important aspect of any breathing technique, also known as pranayama, is accessing the subtle life force energy. This energy is called prana or qi (chi). Yama means to house or to control. Ujjayi Pranayama is a perfect example of how controlling your breath can have a positive impact on your mind and body.
Benefits of Ujjayi Pranayama
Calms the mind or energizes the mind, depending on the time practiced
Improves sleep
Reduces stress
Improves focus and concentration
Balances energy
Reduces anxiety
Lowers blood pressure
Improves emotional regulation
Stimulates the vagus nerve
What are the contraindications of Ujjayi Breathing?
Some contraindications of Ujjayi Breathing include migraines, low blood pressure, fever, untreated heart issues, pregnancy, trauma, and anxiety.
One of the most important considerations when doing Ujjayi Breathing is not to strain. If you strain, you could aggravate any of the contraindications listed above. If you are using a light, relaxed breath to practice Ujjayi Breathing, then even those who are pregnant, have migraines, trauma, or anxiety can safely practice Ujjayi Breathing. As with any breathing technique, if you feel uncomfortable or unwell, you can pause the practice until you feel better.
Where can you practice Ujjayi Breathing?
One of the beautiful things about Ujjayi Breathing is that you can practice it anywhere! Your eyes do not even need to be closed when practicing Ujjayi. You can practice Ujjayi with eyes open in a business meeting, when you’re stuck in traffic, or practicing warrior pose in your yoga class. Practice Ujjayi with your eyes closed before meditation or while lying in bed.
How to practice Ujjayi Breath
Ujjayi breathing is done with emphasis on the throat, not the nostrils, and involves a slight constricting of the throat muscles. Keep the mouth closed. The breath should be long, smooth, and subtle. Therefore, it takes longer for the air to move in and out of the body. The main pathway of subtle energy in the body opens up, allowing more vital life force to come in than normal breathing does.
Watch this short video for an easy tutorial.
How to use Ujjayi Breathing to fall asleep
There is a specific prescription for using Ujjayi Breath to help you fall asleep. While lying in bed with your eyes closed, inhale slowly and exhale slowly, using Ujjayi Breath, ten times. It’s okay to do less if you fall asleep😉, but don’t do more than ten. Why? Doing several more Ujjayi Breaths shifts the mind and body from a relaxed state to an energized state. No worries if you take a couple of extra breaths, just don't continue for fifteen or more times. Do ten deep Ujjayi Breaths and return to normal breathing to gently fall asleep.
Using Ujjayi Breathing to help manage sleep apnea symptoms
Because Ujjayi Breathing strengthens respiratory muscles and improves lung function, it may also help reduce symptoms of sleep apnea. It is important to note that Ujjayi Breathing is not a substitute for medication or using a CPAP machine.
When sleep apnea is an issue, we suggest practicing Ujjayi Breathing daily. If you find that your sleep apnea symptoms improve, seek the advice of your doctor before making any changes to prescribed health measures.
Bonus tip:
Use Ujjayi Pranayama to enhance your asana practice.
What else can help with sleepless nights?
Another way to use deep breathing to enhance deep sleep is to practice SKY Breath Meditation. Besides improving overall physical and mental health, SKY goes beyond the simple practice of breathing exercises to give a wide range of benefits, like:
Reduced stress and anxiety
Decreased depression and PTSD symptoms
Expands lung capacity and improves respiratory system function
Healthier blood pressure
Greater mental focus
Improved immunity
You can learn SKY by registering for the Art of Living Part 1 course here.
