breath

Day 1

Sets the rhythm of the practice

Ujjayi Breathing

(Sanskrit: ujjāyī) translates as “victorious” or “the one who conquers.” The root uj means “to rise” or “to triumph,” symbolising the rise of awareness and mastery over scattered thoughts through the breath. Ujjayi also helps regulate the flow of air, allowing you to extend both the inhale and exhale, deepening and steadying the breath. This rhythm supports a meditative state throughout the practice.

Abdominal Breathing

  • Inhale — belly expands forward

  • Exhale — belly draws inward

Chest Breathing

  • Inhale — chest rises

  • Exhale — chest lowers

Full Yogic Breathing

  • Inhale — first the belly expands, then the chest lifts

  • Exhale — belly draws in, chest lowers

Technique

  • Slight constriction in the throat (as if fogging a mirror)

  • Breath flows in and out through the nose

  • The “HA” sound is first practiced with an open mouth, then continued with the mouth closed

Effects

  • Calms the nervous system

  • Sharpens focus

  • Creates steadiness in movement and attention

Practice

  • 10 breaths of each type

  • Practiced once to learn the technique and anchor the sensations in the body

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