Ujjayi Breathing by Raye Gall

The “Ocean Breath” That Helps You Stress Less and Breathe Better

Ever notice how the sound of ocean waves instantly calms you down? That steady rhythm of water coming in and going out has a way of slowing your heart rate, easing your mind, and helping you feel more grounded.

What if you could recreate that calming effect—anytime, anywhere—just by breathing?

That’s the idea behind Ujjayi breathing, an ancient technique that mimics the sound of the sea and offers a wide range of health benefits backed by science.

What Is Ujjayi Breathing?

Ujjayi (pronounced oo-jai-yee) is a breathing technique from yoga, sometimes called “Ocean Breath” or “Victorious Breath.” You don’t need to be a yogi or flexible to try it—it’s simply a way of breathing that slows your body and mind down.

Here’s how it works:

Inhale slowly through your nose.

Slightly tighten the muscles in the back of your throat (like you’re whispering or fogging up a mirror—but keep your mouth closed).

Exhale through your nose, keeping that gentle throat tension so you hear a soft “ocean” sound in the back of your throat.

The result? A steady, rhythmic breath that sounds like waves rolling in and out.

Why This Matters for Your Health

You might wonder, “Why change the way I breathe?”

Because how you breathe affects how you feel.

Your breath is closely linked to your nervous system. Fast, shallow breathing triggers stress. Slow, deep breathing helps you relax. Ujjayi breathing gives you more control over your breath, which helps calm the body and mind at the same time.

And yes—science backs this up.

4 Proven Benefits of Ujjayi Breathing

1. Reduces Stress and Anxiety

When you practice Ujjayi, you activate the vagus nerve, which turns on the “rest and relax” part of your nervous system. This lowers your heart rate, reduces stress hormones, and creates a feeling of calm. It’s like hitting the brakes on stress.

2. Improves Breathing and Lung Function

Unlike shallow chest breathing, Ujjayi encourages deep belly breathing. This brings more oxygen into your body and strengthens your lungs over time. Studies show it can help people with asthma or breathing issues feel better.

3. Sharpens Focus

The sound of the breath gives your mind something to follow, helping you stay present and focused. This is especially useful if your thoughts tend to race or you have trouble concentrating.

4. Warms the Body

Ujjayi also helps regulate your body temperature. That’s one reason it’s used in yoga—but even outside of a workout, it helps you feel balanced and energized, not too wired or too tired.

How to Use Ujjayi in Daily Life (No Yoga Mat Needed)

You don’t need a yoga class—or even workout clothes—to benefit from this. Try these simple ways to use Ujjayi breath in your everyday routine:

• Utilize Ocean Breathe when you start to feel anxious before a meeting

• At work, in traffic, or when you feel overwhelmed—pause and take 10 Ocean Breaths.

• Use Ujjayi to relax your body and mind so you can sleep more deeply.

Final Thoughts: Ride the Wave of Your Breath

You don’t need to be near the ocean to feel its calming effect. Ujjayi breathing brings that peace wherever you are—by tapping into your own natural rhythm.

This ancient practice is simple, free, and always with you. Whether you're looking to manage stress, breathe better, or just feel more present in your life, Ocean Breath offers a powerful (and peaceful) place to start.