Get Centered with Ujjayi Kumbhaka
This week we wanted to share a simple pranayama breath practice from the Kundali Upanishad, composed in India around the 14th century.
This breath is calming and brings focus. It's very unique in that it balances/cultivates both the WATER and FIRE elements in us.
It's called Ujjayi Kumbhaka Pranayama.
✨ Ujjayi - "the victorious breath"
✨ Kumbhaka - breath retention (antar kumbhaka is retaining a full inhale)
Here's how to practice:
🔆 Sit comfortably and begin slow, rhythmic breathing through the nose to settle in
🔆 Inhale through both nostrils with a soft contraction at the throat, letting your awareness descend to your heart
🔆 Retain the breath, keeping your awareness resting at the heart
🔆 Close your right nostril with your right thumb and exhale slowly through the left nostril, with the same gentle throat contraction
🔆 Let your awareness rise to the throat as you exhale
That's one round. Practice for 10 to 20 rounds, or 5 to 10 minutes.
The Benefits:
✨ Calms the mind and reduces anger, fear, stress & anxiety
✨ Rebalances the nadis (energy channels)
✨ Clears phlegm from the throat and supports mucus-related conditions
✨ Strengthens digestion and helps purify the digestive tract
✨ Helps regulate fluid retention (e.g., edema, dropsy)
Why It Works:
Ujjayi Kumbhaka works by slowing and regulating the breath through a gentle throat contraction, which helps to calm the nervous system.
The retention of the breath concentrates energy and awareness in the heart, creating a grounded, centered state.
As awareness moves with the breath, it guides and balances the flow of prana (vital life force).
The subtle heat and steady rhythm of the practice support purification while reducing mental and emotional fluctuations.
When to Practice:
✨ When feeling anxious, stressed, or emotionally reactive
✨ To support digestion (ideally not immediately after a heavy meal)
✨ When experiencing throat congestion or excess mucus
✨ As part of a daily pranayama routine for energetic balance
✨ Practice for 5-10 minutes or 10-20 rounds
Give it a go & let us know how it feels for you! ✨