Ujjayi breathing is a technique that allows you to calm your mind by focusing on your breath. The goal is to help you override thoughts that could distract you from your meditative state.

Ujjayi breathing is used in yoga to create a sound that assists you in synchronizing your movements with your breath.

It’s the most common form of pranayama (breath control) used during asana (body posture) practices.

In yoga, breath is equally important — sometimes even more important — as the physical pose.

Ujjayi breathing is also referred to as:

  • victorious breath
  • ocean breathing
  • snake breathing
  • whispering breathing
  • snoring breathing
  • ujjayi pranayama

According to the National Library of Medicine, in ujjayi breathing, both inhalation and exhalation are done through the nose.

As you inhale and exhale you should:

  • Keep your mouth closed.
  • Constrict your throat to the point that your breathing makes a rushing noise, almost like snoring.
  • Control your breath with your diaphragm.
  • Keep your inhalations and exhalations equal in duration.

This is often described as being calming and balancing.

At first, it may feel like you’re not getting enough air, but the technique should become easier with practice.

Ujjayi breathing has several potential benefits, such as:

  • improved management of stress
  • decreased anxiety
  • improved concentration

It may also help in the management of certain conditions, such as:

Depression

A 2017 study indicated that symptoms significantly declined for people who have major depressive disorder when participating in a yoga program, including coherent breathing.

Cancer and chemotherapy treatment

A 2024 review indicated that yoga breathing may improve sleep disturbance, anxiety, and overall quality of life for people with cancer who are receiving chemotherapy.

Hypothyroidism

A 2022 review suggests that ujjayi breathing may help manage hypothyroidism by lowering your body mass index (BMI) and TSH, T3, T4 levels.

However, further research is still needed to confirm this claim.

The National Center for Complementary and Integrative Health suggests that yoga practices, including ujjayi breathing, can yield lifestyle benefits, such as:

  • improved sleep
  • reduced stress
  • motivation to exercise more regularly
  • motivation to eat healthier

Ujjayi breathing is the most common form of breath control used in yoga.

It is a technique that focuses on breathing through your nose and tightening your throat to make a sound similar to a light snore.

There are a number of possible benefits of ujjayi breathing, including:

  • improved concentration
  • tension release
  • regulated body temperature

If you have a health condition, it can be helpful to speak with a healthcare professional before beginning a new treatment option. They can advise if the treatment or lifestyle measure suits your individual needs or whether an alternative option may be more beneficial.