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Ujjayi Breathing (Ocean Breath)

Draftbreathwork70%intermediate⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
seated upright with a neutral spine, mouth closed, relaxed shoulders, ready to breathe through the nose with gentle glottal narrowing
End
sustained slow diaphragmatic breathing cycle with soft audible glottal constriction on both inhale and exhale, thorax gently expanding and recoiling
Range of Motion
rib-cage and diaphragm excursion of quiet breathing; isometric posture with minimal joint movement

How to Perform

Slow breathing with partial glottal constriction creating an audible, soft whisper-like sound on both inhale and exhale. Adds light airway resistance and intrathoracic pressure.

Watch on YouTube↗

Opens a YouTube search for “Ujjayi Breathing (Ocean Breath)”

Starting position: seated

Coaching Cues

  1. 1

    Mouth closed; the sound comes from a gentle glottal narrowing in the throat, like fogging a mirror with your mouth closed

    (verbal)
  2. 2

    Drop the constriction if it feels straining — gentleness is the cue

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

5–10 minutes, 1×/day after slow-breathing tolerance is established.

Muscles Involved (2)

Primary Movers

Diaphragm

Synergists & Assistors

External IntercostalsSynergist

Easier Variations ↓

1

Plain Slow Breathing

Drop the glottal constriction; just slow the breath.

Harder Variations ↑

1

Ujjayi during Movement

Maintain ujjayi during gentle mobility flow (vinyasa, sun salutation).

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Breathingessential

Research Notes

At 6 breaths/min increased baroreflex sensitivity and oxygen saturation in 17 yoga-naive participants (slightly less than equal-ratio slow breathing without glottic constriction). Best treated as a progression from basic slow breathing [Mason 2013 eCAM; Cramer 2019 Clin Rehabil].