Calming the Rajasic Mind with Ujjayi Breath

One of the reasons I started practicing yoga regularly is the effect that I noticed yoga has on me in terms of helping me relieve stress. No matter what stress burdens I carry into the yoga practice, I always come back from svasana feeling more centered and calm. Always. When we experience high levels of stress, yoga philosophy describes our mind as going into a rajasic state characterised by agitation, tension (hence tension headaches) and flitting thoughts. Asanas that stimulates our parasympathetic nervous system such as saravangasana (shoulderstand) and baddha konasana (bound angle forward bend) can help to calm the rajasic mind. Additionally, it has been demonstrated that there is a strong link between pranayama (yogic breathing) and state of mind.
When we are in a rajasic state of mind, our breathing is often rapid and shallow and our sympathetic nervous system is on overdrive. Ujjayi breath has a calming ability in that when we breathe through our nose and constrict our throat, we increase the air resistance in our nasal passages which in turn slows down our respiratory rate. As we lengthen the exhalation to twice that of inhalation (e.g. 1:2 ratio) we also increase the circulation of oxygen in our body and release carbon dioxide more slowly. The ocean-like sound created when we practice ujjayi breath also serves as a meditative center that we can focus on all of which helps us to come to a more sattvic state of mind.
I’ve found ujjayi breath invaluable and has taken it to work and used it whenever I feel stressed. The age-old adage ‘just breathe!’ has been imbued with new meaning for me indeed.

Maintain your relationships by Ujjayi breathing

Now back to the main part. So how do you maintain your relationship?
You want to get the your the other half to listen and at the same time hear you out instead of putting you down all the time.
This is the practice known as “Ujjayi” breathing or pranayama technique.
Ujjayi Pranayama – With Bandhas (With Breath retention)
Sanskrit: Ud-jayi Ud=Upward or Superior; Jaya=Conquest/Victory. Also implies restraint or curbing

The Hatha Yoga Pradipika Says about Ujjayi:
Closing the mouth, inhale with control and concentration through the ida and pingala. so that the breath is felt from the throat to the heart and produces a sonorous sound.
This pranayama, called Ujjayi, can be done while moving, standing, sitting or walking. It removes dropsy and disorders of the nadis and dhatu.

Indications:Insomnia, Fluid retention in the body, High blood pressure, Nervousness, Phlegm in lungs
Contra-Indications:People who are excessively introverted should not practise this in excess. Those having heart disease or blood pressure should not practise with Bandhas.
For practise with Bandhas you should avoid alcohol, intoxicants and meat
Benefits of Ujjayi:

  1. Ujjayi is one of the pranayamas that all beginners should practise. It aids in quieting the tumultous, chaotic and outward going mind and helps it to increase its awareness of the internals. It is will also improve you practise of asanas greatly by increasing awareness of the changes happening within.
  2. Ujjayi is a tranquilizing pranayama and is profoundly relaxing at the psychic level and is very effective in soothing the nervous system or decreasing hyperactivity. The effects are obvious within a couple of days of practise.
  3. It is a good cure for insomnia if practised in a lying down posture Shavasana before going to bed. It also has a heating effect on the body and eliminates excess accumulated fluids in the body.
  4. Ujjayi promotes internalization of the senses (making the senses look inward) and is beneficial for the practise of meditation, and for the practise of pratyahara (which is one of the more advanced practises in ashtanga yoga).
  5. Finally, Ujjayi pranayama promotes a healthy relationship with spouses and partners alike. It can be the cure for a lot of relationship ills that has been marring couples through all ages.

Look out for more details in the next blog.