# How do you do ujjayi breathing? Published: 2026-11-03. Updated: 2026-11-03. URL: https://steadybreathing.app/guides/how-to-do-ujjayi-breathing/ ## Short answer To do ujjayi breathing, breathe in and out through your nose and partly close the back of your throat. Each breath then makes a light snoring sound. This is how a [2019 review of yogic breathing](https://pmc.ncbi.nlm.nih.gov/articles/PMC6470305/) in the Journal of Ayurveda and Integrative Medicine describes it. Make the in-breath and the out-breath the same length. A [paper in the Journal of Anesthesia](https://pmc.ncbi.nlm.nih.gov/articles/PMC7429199/) says to control the breath so that it causes you no distress. Start with a short, easy count and a quiet sound. ## How do you do ujjayi breathing? The Short Answer | Step | What to do | | --- | --- | | 1 | Sit in a comfortable position | | 2 | Close your mouth. Breathe only through your nose | | 3 | Partly close the back of your throat, so the breath makes a soft sound | | 4 | Breathe in and out for the same count, for example 4 in and 4 out | | 5 | Keep your attention on the breath as it moves through your throat | ## Ujjayi Breathing, Step by Step The two papers above give the parts of the method. These are the steps: 1. **Sit comfortably.** Sit upright on a chair or on the floor. Let your shoulders relax. 2. **Close your mouth.** Saoji and colleagues say that you breathe in and out through the nose. 3. **Narrow your throat a little.** Partly close the glottis, the opening at the back of your throat. The air then makes a light snoring sound as it moves in and out. 4. **Fill from the bottom up.** Tobe and Saito say that each in-breath fills the lower belly first, then the lower ribs, then the upper chest and the throat. 5. **Keep the two halves equal.** Breathe in and out for the same length of time. Tobe and Saito compare the rhythm to waves at the sea. 6. **Notice the breath in your throat.** Saoji and colleagues say to stay aware of the air as it passes through the throat. Use the timer on this page to keep the count. It uses 4 seconds in and 4 seconds out. The sources give no fixed count. Saoji and colleagues describe a "normal pace", and the [Mason study](https://pmc.ncbi.nlm.nih.gov/articles/PMC3655580/) used 5 seconds in and 5 seconds out (6 breaths a minute). Choose the count that feels easy. Keep the sound soft. You make the sound to follow the breath, not to push the air. ## Why Ujjayi Makes a Sound The sound comes from your throat, not your nose. Tobe and Saito say that the "ocean sound" comes from a change at the glottis as air passes in and out. They say that the method is better known by this name. The narrowed throat slows the air. Mason and colleagues say that ujjayi is a form of resistance breathing. It reduces the airflow. During the out-breath, the small contraction of the glottis also raises the pressure in the chest. The sound gives your mind one task. You can hear when a breath gets fast or uneven, and then slow it down. ## What the Research Says The research on ujjayi is small. Saoji and colleagues reviewed studies of yogic breathing and wrote that many of them "lack methodological rigor". The two ujjayi studies in their review had 10 and 17 people. The larger of the two is the Mason study (2013). It tested 17 healthy young adults who were new to yoga. Each person practised ujjayi for about 10 minutes with a yoga teacher before the test. Then they did each breathing pattern for 2 minutes. These are the main results: - **Plain slow breathing did best.** Slow breathing at 6 breaths a minute, with equal in and out times and no ujjayi, gave the largest increase in baroreflex sensitivity and the largest drop in blood pressure. Baroreflex sensitivity is a measure of how well the body controls blood pressure. - **Ujjayi gave a similar oxygen result.** Ujjayi gave a similar increase in blood oxygen saturation, but a slightly smaller increase in baroreflex sensitivity. Blood pressure did not change. - **Ujjayi on both breaths did less.** With ujjayi on the in-breath and the out-breath, baroreflex sensitivity did not go up by a significant amount. With ujjayi only on the out-breath, it did. The authors concluded that ujjayi gives "limited added benefit" over slow breathing at 6 breaths a minute. They think that the extra breathing effort is the reason. They expect that practice can reduce the effort, but the study did not test this. This was one small study of young adults. The result is a useful guide for beginners. The slow, even pace does most of the work. If the throat sound feels like effort, drop it and keep the pace. Read [What is coherent breathing?](https://steadybreathing.app/guides/what-is-coherent-breathing/) for slow breathing without the sound. ## Safety Saoji and colleagues say that yogic breathing "could be considered safe" when you practise under the guidance of a trained teacher. They found only one case report of harm from a yogic breathing method, and it was a different, forceful method. The [NCCIH](https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety) gives these points for yoga: - **Avoid forceful breathing as a beginner.** NCCIH lists forceful breathing with other extreme practices that beginners should avoid. - **Find a teacher if you can.** NCCIH says that to learn yoga on your own, without supervision, is linked to higher risks. - **Talk to your provider first in some cases.** NCCIH says that pregnant women, older adults and people with health conditions should talk with their health care provider and their instructor. - **Do not wait to see a doctor.** NCCIH says not to use yoga as a reason to put off a visit to a health care provider about a medical problem. Stop if you feel dizzy, short of breath or tense. Make the sound softer or breathe normally for a few breaths. If you want a calming exercise with no throat sound, the [NHS](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/) gives a simple one. Breathe in gently for a count of 1 to 5, then breathe out for a count of 1 to 5. Do this for at least 5 minutes. ## Common Mistakes **Do not squeeze your throat hard.** Saoji and colleagues describe a partial contraction and a light sound. A loud, harsh sound means too much effort. **Do not open your mouth.** Both papers say to breathe in and out through the nose. **Do not make the out-breath much longer than the in-breath.** Tobe and Saito say that the two halves are equal. For a pattern with a longer out-breath, see [How do you do belly breathing?](https://steadybreathing.app/guides/how-to-do-belly-breathing/). **Do not strain to slow down.** Tobe and Saito say to breathe in a way that causes no distress. A shorter count is fine. ## How to Practise Ujjayi Breathing With Steady You do not need an app for ujjayi breathing. Your own sound and a slow count are enough. Steady is a breathing timer for iPhone and iPad that keeps the count for you. - **Ujjayi Pranayama program.** Steady has a built-in Ujjayi Pranayama program ("Vital Life Force") with a 4 – 4 pattern: 4 seconds in, 4 seconds out. You do not need to make a custom program. See [breathing programs](https://steadybreathing.app/features/breathing-programs/). - **Custom Program.** To use the 5 in and 5 out pace from the Mason study, make a custom program. Set Inhale and Exhale to 5 seconds and the two holds to 0. See [custom programs](https://steadybreathing.app/features/custom-programs/). - **Audio and Vibration Cues.** A voice or a vibration tells you when to change phase. You can practise with your eyes closed and listen to your breath. See [cues and ambience](https://steadybreathing.app/features/cues-and-ambience/). - **Daily Reminders.** Set up to 3 reminders a day. See [reminders](https://steadybreathing.app/features/reminders/). - **My Stats.** See your total minutes, sessions and streaks. See [stats and badges](https://steadybreathing.app/features/stats-and-badges/). Some features need Steady Pro. Steady does not teach the throat technique, and it does not diagnose or treat a condition. It is a timer that helps you practise. For another even pattern, read [How do you do triangle breathing?](https://steadybreathing.app/guides/how-to-do-triangle-breathing/). This guide is general information, not medical advice. Talk to a doctor about symptoms. ## Frequently Asked Questions ### What does ujjayi breathing sound like? A narrative review in the Journal of Ayurveda and Integrative Medicine describes a light snoring sound. A paper in the Journal of Anesthesia says that the method is also known as "ocean sound". ### Do you breathe through your nose or your mouth in ujjayi? Through your nose. Both papers above say that you breathe in and out through the nose, with the back of the throat (the glottis) partly closed. ### How long should each breath be? The sources give no fixed count. They say to make the in-breath and the out-breath equal and comfortable. The timer on this page uses 4 seconds in and 4 seconds out. One small study used 5 seconds in and 5 seconds out. ### Is ujjayi better than plain slow breathing? In one small study of 17 adults new to yoga, ujjayi gave little extra benefit over plain slow breathing at 6 breaths a minute. Plain slow breathing with equal in and out times gave the best results. ## Sources - [Effects of yogic breath regulation: A narrative review of scientific evidence](https://pmc.ncbi.nlm.nih.gov/articles/PMC6470305/). Journal of Ayurveda and Integrative Medicine (Saoji et al., 2019). - [Analogy between classical Yoga/Zen breathing and modern clinical respiratory therapy](https://pmc.ncbi.nlm.nih.gov/articles/PMC7429199/). Journal of Anesthesia (Tobe and Saito, 2020). - [Cardiovascular and Respiratory Effect of Yogic Slow Breathing in the Yoga Beginner: What Is the Best Approach?](https://pmc.ncbi.nlm.nih.gov/articles/PMC3655580/). Evidence-Based Complementary and Alternative Medicine (Mason et al., 2013). - [Yoga: Effectiveness and Safety](https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety). National Center for Complementary and Integrative Health (NCCIH). - [Breathing exercises for stress](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/). NHS.