Ujjayi 

    This is a confidence and stability enhancing pranayama as its name indicates. Ujjayi means "to be victorious". “Ud” means ‘binding’ as well as ‘upward’. ‘Jaya’ means victory and success or "to conquer". Ujjayi means "one who is victorious". Ujjayi breath means "breath of victory”.

    The ancient yogis and sages possessed great awareness about the science of health and yoga. They realized the connection between the breath and the mind  many centuries ago and brought it into use in their daily routine.

    Ujjayi is one of the important pranayamas described in Hatha Yoga Pradipika, the classical Yoga text. The expansion in the belly and chest during this pranayama improves one’s confidence which may reminisce a victorious warrior. At a deeper or more spiritual level, Ujjayi pranayama stands for liberation or achieving freedom from bondage or it is a state of upliftment achieved.

 It is possible that you may practice Ujjayi breath with your other asana practice as well. It allows more prana, life force to enter your body systems and helps to get rid of tiredness and stress of day to day life. Ujjayi pranayama practice may keep you calm and focused.

           Health benefits

·       Ujjayi breath helps in lung expansion.

Ujjayi in three different stages and with three different hand positions direct the prana (life force energy) to the lower lobes, middle lobes and upper lobes of the lungs, with full expansion of lungs. It enhances vital capacity.

·        helps your other yoga poses or asanas too.

 It allows us to use full, deep breaths during the challenges of physical practice. In addition to full lung expansion it enhances your confidence, endurance and stability. It prepares the body for the asana practice by building internal heat.

·       Ujjayi breathing helps meditation.

It diminishes distractions and teaches focus and concentration. Ujjayi enhances your power of endurance and stability.

It allows the practitioner to remain self-aware and grounded in the practice.

·       Ujjayi breath  improves energy movement

It encourages the movement of energy spontaneously and naturally from the practitioner's root center to the crown. In Ujjayi breath energy passes through the sushmna nadi[ spinal cord], the central channel of energy that runs through the spine.

  According to the theory and principle of yoga the heat generated through the Ujjayi breathing clears blocks of energy. It unblocks energy stagnated in Sushumna nadi or spinal cord, awakening it so that the vital force flows smoothly.

·       Ujjayi is integral part for meditation.

Ujjayi breathing is an effective tool of pratyahara (sense of discipline) in meditation and yoga practice. The whispering sound in ujjayi anchors our attention and focus making breath the center of our practice.

 As you focus on the sound of our breath in ujjayi, the practice transform into dharana or concentration, and that may  lead you to effortless meditation.

·       Helps to improve emotional control

Ujjayi breath may boost your emotional stability, controlling agitated mental state and nervousness. It calms your nerves and reduces instability and emotional outbursts.  You can feel an instant relief from stress.

        How to do Ujjayi pranayama?

·       Close the mouth and constrict the throat (the glottis — a part of larynx).

·       Make a short exhalation and then start inhaling—slowly and rhythmically in one long and unbroken inspiration.

·       Allow the air to pass through the constricted throat, creating a “friction sound”.

·       Continue inhaling till a sense of fullness is felt in the chest.

·       Retain the inhaled air for a period of 6 seconds (preferably double the period of inspiration).

·       While sitting keep your spine, head and neck erect.

·       Inhalation needs to be slow and rhythmic – long, unbroken and without jerks.

·       Now exhale naturally or spontaneously –  Do it gradually, avoiding jerky or hasty movements.

·       Take few normal breaths and relax. 

     Ujjayi breathing produces internal heat. The friction of the air passing through the throat and lungs generates internal body heat. It soothes the internal organs, as the core becomes warm from the inside. Ujjayi is also referred to as "the psychic breath", as the mechanism of breathing has subtle effects on the brain functions.

    Due to the partial constriction of the throat, the lobes of the lungs are required to be expanded to the maximum extent for completing the inhalation, and the chest and abdomen are required to be contracted to the maximum extent for completing the exhalation. Hence, the unused capacity of the lungs is brought to use, resulting in higher oxygen transfer.

   The smaller opening due to constriction lets less air through, which makes the breath last longer. Breathing slowly brings calmness due to its connection with the parasympathetic nervous system. The vibrations in the larynx stimulate sensory receptors that signal the vagus nerve to induce a calming effect.

    The contraction of the throat caused by Ujjayi exerts a gentle pressure on the carotid sinuses in the neck, which regulate blood pressure in the arteries, leading to reduced tension and a slower thought process.

      Some athletes have introduced Ujjayi into their training routines to improve their respiratory capacity, and to relieve their pre- anxiety. You may include this in your life also as a practice before physical trainings after mastering ujjayi from an expert.

         Whenever you come across an emotional turbulence or turmoil in life practice ujjayi pranayama. It may help you get rid of the stress instantly providing emotional stability and clarity of vision. Please be careful to understand the contraindications for doing this pranayama before starting the practice of this pranayama.

         As Hata yoga pradipika states that all diseases are eradicated by the proper practice of pranayama and all diseases arise through improper practice. Do this pranayama only after understanding its contraindications.

Contraindications

People with ailment of heart and/or having high blood pressure should avoid the breath retention step.

You have to exert only a little constriction of throat so that the air flow through channel is streamlined and some friction is generated. You should not put too much strain or tighten the throat, which would be erroneous method of doing it and may cause disadvantages.

 References 

https://www.artofliving.org/in-en/yoga/breathing-techniques/ujjayi-breathing

https://www.yogajournal.com/practice/yoga-sequences/what-is-ujjayi/

https://www.sciencedirect.com/science/article/pii/S0975947621001388