6 seconds in, 6 seconds out, through the nose, with a soft ocean-like sound in the throat.
Ujjayi, often translated as "victorious breath", is the breath used in many flowing styles of yoga. By gently narrowing the back of the throat, you create a soft, rushing sound on both the inhale and the exhale, a little like waves on a beach. The sound makes the breath audible, so you notice straight away when it becomes rushed or uneven, and it naturally slows the flow of air.
Ujjayi links breath and movement in yoga, but it works just as well sitting still when you want to feel focused and steady: before studying, during a long task, or as a bridge into meditation. The audible breath is a useful anchor for anyone whose attention wanders easily.
Ujjayi is described in traditional yoga texts, including the Hatha Yoga Pradipika, and was later popularised by teachers of the Ashtanga and vinyasa traditions. Research on Ujjayi specifically is limited. Like other slow techniques practised at around five breaths per minute, it is thought to encourage a calmer physiological state, but this has not been established for Ujjayi in particular.
Practice sitting or lying down; never in water or while driving. Stop if you feel dizzy.
The throat should feel lightly engaged, never tight or scratchy. If you notice strain, ease the narrowing or breathe normally.