Victorious Breath
Breathing through a slightly narrowed throat, producing a soft oceanic sound. The one pranayama practised during movement, and an audible measure of whether a practice has become too strenuous.
Meaning of the name
Ud-jaya: to rise upward, to conquer. Named for the expansion of the chest, which looks like the posture of someone who has won.
How to practise
- 1
Sit upright. Open the mouth and exhale as if fogging a mirror — feel the throat narrow.
- 2
Now make that same shape in the throat with the mouth closed, breathing through the nose.
- 3
The sound should be soft and continuous, audible only to you. If anyone else can hear it clearly, you are gripping.
- 4
Keep the face, jaw and tongue completely relaxed. Only the glottis is engaged.
- 5
Continue for five to ten minutes, or throughout an asana practice.
Benefits
- Slows the breath naturally, without counting
- Warms the body from within; useful in cold weather and in the early morning
- Gives the mind a single continuous sound to rest on, like a mantra
- Relieves insomnia when practised lying down
- Provides an audible signal during asana — when the sound roughens, ease off
- Soothes a sore throat and helps some cases of snoring and mild sleep apnoea
What happens in the nervous system
Narrowing the glottis creates resistance on both inhalation and exhalation, which slows airflow and lengthens each breath without any conscious counting. The resulting positive airway pressure improves gas exchange at the alveoli — the same principle used clinically in pursed-lip breathing for COPD.