Ujjayi: Victorious Breath
Ujjayi translates as “victorious” or “psychic” breath in relation to its affects on mind state. Ephedrine and hormones secreted by adrenal medulla correspond to the stress responses of the sympathetic nervous system, although the effects seem to be longer lasting with Ujjayi. Ephedrine increases the metabolic rate in the body increasing the need for oxygen and generating more heat, also as a result of Ujjayi breath. The further need for energy is assisted with the medullary hormones targeting the glucose released as glycogen in the skeletal muscle. The heart rate is increased, the blood vessels are constricted, the pupils are dilated, and non-essential processes, such as motor activity and gastrointestinal secretion, are inhibited. (Further reading: Effects of Pranayama)
Ujjayi’s adaptive qualities.
Ujjayi, especially in combination with uddiyana bandha, may seem counterintuitive as a relaxation exercise given the stimulating affects on the sympathetic nervous system, and the emulation of the stress response. Psychiatrist Richard Peterson noted this paradox in his article, “The Healing Psychology of Ashtanga Yoga.” Although the stress response is activated, the practice of Ujjayi pranayama acts as “behavioural conditioning” to rewire our psychophysical reactions to external conditions. The constriction of breath is observed by many beginners of the Ashtanga Vinyasa system, and may lead some practitioners prone to anxiety to experience the same fear, anxiety, or panic they experience daily. Knowledge will thus be gained in the safe environment of a yoga studio, teaching ourselves how to be calm and relaxed in the midst of stressful situations.
Synchronizing the breath with action, as in vinyasa, will gauge the velocity and voracity of our breath, use it an indicator of stability, and manage our subsequent stress responses. If, for example, we feel our breath quicken as a result of fear corresponding to the result of a trade, the soothing sound and cadence of Ujjayi will restore a relaxed, calm and alert focus.
Ujjayi breath also targets the cardiorespiratory system, which may relieve the effects of stress and anxiety. Episodes of anger and frustration corresponding to price action will deteriorate one’s ability to operate with a calm and maintained focus. Self-depleting thoughts will also interfere in our perception of market conditions. Therefore, by utilizing Ujjayi, we quell our sympathetic nervous system’s automated responses to external stimuli. Stress-related disorders will be alleviated and the body will return to a state of homeostasis, enabling sound decision-making skills.
Ujjayi Technique
The glottis is contracted while the breath is deeply inhaled through the back of the throat. Various methods may be used to isolate the muscles related to the ujjayi form. The glottis may best be felt when thinking of gargling, coughing, or the deep audible breath which precedes snoring. If it is still difficult to discern this aperture, try thinking of inhaling and exhaling with an extended “ha” sound.
The breath travels through the nose into the lower, middle and upper ribcage. Inhalation and exhalation should be calm and equal in duration, as rapid breath shows signs of strain or fatigue. Retention, or kumbhaka, is arguably forgone when used in asana (according to the Ashtanga Vinyasa tradition), giving way to a seamless, rhythmic, and auditory breath. Retention is not recommended unless well versed and guided in one’s own unique breathing patterns, as hypertension, cardiac arrhythmia or other respiratory or cardiac problems may occur. When used outside of asana practice, maintain the practice for three to five minutes, five to twenty rounds, or until the therapeutic effects have neutralized the body.
Benefits of Practicing Ujjayi
Ujjayi has traditionally been used by some south Indian yogic schools throughout the asana practice, including Ashtanga Vinyasa Yoga of Shri Pattabhi Jois. Olympic athletes have also successfully introduced this technique into their training regimes. Studying the breath in the midst of action will develop one’s awareness of the triggers one needs to be cognizant of. Auditory interruption will be easily discernible when utilizing Ujjayi, alarming us of any signs of mental and physical strain, or fatigue.
Ujjayi, as a breathing technique, may easily inform the practitioner of physiological changes before they are interpreted. If stress levels appear as emotional responses before cognitive ones, we may use Ujjayi throughout our trading period to warn us of any shift in anatomical processes before stress inhibits our reasoning skills. We may condition ourselves to respond in an appropriate way to disturbances throughout our trading day without making erratic and costly mistakes. Ujjayi is an excellent management tool to create a state of inner harmony that will transmit into our outer environment, as well.
