Breathing with sound: Ujjaayi and Seetkaari

The Eight Kumbhakas: Part II

Om Sri Gurubhyo Namah. Salutations to all the teachers.

The fundamentals of Praanaayaam are simple, and anyone can make their own kriya (technique) to suit their own needs. There is no license or certificate required.

However, altering the breath has a powerful effect on the mind and body, and so it is important to treat these techniques carefully, and to practice them with utmost care and vigilance.

If the Yogi is not careful, the mind can easily be thrown into disarray, leading to anxiety, fear, and general mental disturbance. Additionally, altering the breath has effects on the physical body, and so if one is not vigilant, it can lead to the worsening of existing physical conditions such as high or low blood pressure, heart issues, or gastric issues.

For this reason, while we discussed the fundamentals, we are also spending significant time on age-old, established techniques. This is also the reason why it is often suggested to study Praanaayaam under the guidance of a teacher.

Through the ages, Yogis have experimented on their own bodies and minds, using the same fundamentals that we have discussed. The techniques we have been going over are the results of this experimentation, and each has a different effect on the body and the mind. Given the nature of how these techniques came about, it is important that we remain mindful of the effects on our own bodies and minds as we try these for ourselves. If a technique is “supposed” to be calming, but it leads your heart to beat faster, notice that, and stop if you feel uncomfortable. If a technique is “supposed” to be energizing, but it puts you to sleep, notice it, and use it appropriately.

Through the regular practice some of these ancient techniques, the modern Yogi can get a feel for how their breathing affects their own mental state, and once comfortable, can expand to creating their own kriya that works for them.

Last week, we began a discussion on the eight Kumbhakas. These are the eight traditional Praanaayaam techniques which, when combined with retention, lead to a greater awareness of the Praana underlying the breath.

सूर्यभेदनमुज्जायी सीत्कारी शीतली तथा । 

भस्त्रिका भ्रामरी मूर्च्छा प्लाविनीत्यष्टकुम्भकाः॥

SooryabhedanamUjjaayee seetkaaree sheetalee tathaa

Bhastrikaa bhraamaree moorchhaa plaaviniItiAshtaKumbhakaah

The eight Kumbhakas are Suryabheda, Ujjaayi, Seetkaari, Sheetali, Bhastrika, Bhraamari, Moorchhaa, and Plaavini.

- Hatha Yoga Pradipika, 2.44

Last time, we discussed suryabheda, or “The Secret of the Sun.” This week, we will go over Ujjayi, or “Victorious Breath”, and Seetkaari, or “Hissing breath.”

As always, please don’t hesitate to reach out with any comments, objections, or questions.

Finally, please make sure to take heed of the warnings as and when they show up throughout this set of articles.

Ujjaayi: Victorious Breath

मुखं संयम्य नाडीभ्यामाकृष्य पवनं शनैः।यथा लगति कण्ठात्तु हृदयावधि सस्वनम्॥

पूर्ववत्कुम्भयेत्प्राणं रेचयेदिडया तथा।श्लेष्मदोषहरं कण्ठे देहानलविवर्धनम्॥

नाडीजलोदराधातुगतदोषविनाशनम्।गच्छता तिष्ठता कार्यमुजाय्याख्यं तु कुम्भकम्॥

Mukham samyamya naadeebhyaamAkrishya pavanam shanaih

Yathaa lagati kanthaatTu hrdayaAvadhi sasvanam

PoorvaVatKumbhayetPraanam rechayetIdayaa tathaa

ShleshmaDoshaHaram kanthe dehaanAlaviVardhanam

NadeeJalaUdaaraaDhaatuGataDoshaVinaashanam

Gachchhataa tishtataa karyamUjjaayyaAkhyam tu kumbhakam

Keeping the mouth closed, with completely absorbed concentration, inhale through both nostrils so that the breath is felt [between] the throat and the heart, generating a sound.

Hold the breath as before (ie. until it feels as though the breath has diffused to the roots of the hair and the tips of the nails), and breathe out through the left nostril. This removes phlegm from the throat and awakens the [digestive] fire.

This eliminates [various] disorders of the naadis and dhaatus, and the disorder of movement (aka dropsy). It is named Ujjaayi - this Kumbhaka (ie. technique) can be done while moving, sitting, or working.

- Hatha Yoga Pradipika, 2.51-53

Note: If you have low blood pressure, do not try this technique without first consulting your doctor.

Ujjaayi - pronounced u (as in put) - jaah - yee - literally means “victorious”, or “that which has been acquired by conquest.” It is an extremely popular calming technique, and commonly has the effect of relaxing the mind and body.

As a matter of fact, we discussed this technique briefly when going over Aasana, in that performing Ujjaayi while holding a stretch can help to relax the muscles in particularly tight areas.

In order to get a grasp on this technique, we must first understand the particular contraction of the throat that we will use.

Try to swallow, and try to notice the five stages of swallowing¹:

1. First, you scooped up some spit with your tongue, and moved it to the back of your mouth, closer to the palate.

2. Second, you started to contract the back part of your throat.

3. Third, the contraction completed, and this halted your breathing completely.

4. Fourth, the contraction released slightly, in a very similar sensation to step 2.

5. Finally, you are back to where you started, and the throat is completely relaxed.

All of this happens very quickly, so it may have been difficult to notice at first. Now that you have read the breakdown above, try swallowing again, but carefully notice stages two and four. What is common between them?

In particular, notice the contraction of the back part of the throat.

Now try to hold that contraction, and inhale deeply. If you’re with the program so far, you will notice a sound like the ocean. If not, try again until you do.

Ok, now that you hear the sound, you will have a choice. You can make it so that the source of the sound is:

1. The head (ie. what feels like the nostrils or sinuses)

2. The chest (ie. between the heart and the throat)

Try to make the sound come from as low as possible. The lower it is, the more effective this technique will be. Don’t be tense - by relaxing as many muscles in the throat area as possible, the source of the sound will become closer to the heart than the head.

From here on out, we will refer to this as “the ujjaayi sound.” You know you’re doing it right if you sound like Darth Vader.

Awesome, now that you’ve got the hang of the sound, let’s move on to the technique. Here are a few variations that can be practised sequentially. Throughout each variation, remember the fundamental technique of Deergha Shvaasam, or “Big Breath.”

Deergha Shvaasam: Big Breath

Technique #1:

1. Sit in your Aasana, or lie in Shavaasana.

2. Become aware of how your breath is naturally flowing, paying close attention to the sensation of the air moving through the throat in and out of your lungs.

3. Inhale deeply into the diaphragm, while making “the ujjaayi sound” as above. Remember - Deergha Shvaasam!

4. Concentrate deeply on the sound as you inhale, trying to keep it as consistent as possible, without any breaks or fluctuations.

5. Exhale deeply (Deergha Shvaasam) while making the sound. Again, concentrate on the sound and try to keep it consistent.

6. This is one round. Practice this for 27 rounds, keeping the attention on the sound.

Technique #2:

This is the same as technique #1, except that the tongue is now rolled back to touch the back of the soft palate, as far as you can go.²

Technique #3:

1. Sit in your Aasana (not in Shavaasana).

2. Inhale deeply through both nostrils into the diaphragm, while making “the sound” as above.

3. Concentrate deeply on the sound as you inhale, trying to keep it as consistent as possible, without any breaks or fluctuations.

4. Using your right hand, close both nostrils using naasikaagra mudraa, and lower the head in jaalandhar bandha. Try to notice the subtle tingling sensation in the body, as though the breath were reaching the tips of your fingers and toes.

5. Lift the head, releasing jaalandhar bandha, and release the left nostril.

6. Exhale deeply (Deergha Shvaasam) through the left nostril only, while making the sound. Again, concentrate on the sound and try to keep it consistent.

7. This is one round. Practice this for 27 rounds, keeping the attention on the sound.

Technique #4:

Practice technique #3 with your tongue rolled back as in technique #2.

Ujjaayi is particularly helpful for if you have a hard time sleeping, or if you are feeling mentally or physically tense.

You can practice technique #1 while sitting, standing, or doing any work where it is not dangerous to be overly relaxed.

Seetkaari: Hissing Breath

सीत्कां कुर्यात्तथा वक्त्रेघ्रानेनैव विजृम्भिकाम्। 

एवमभ्यासयोगेन कामदेवो द्वितीयकः॥

Seetkaam kuryatTathaa vakTreGhraanenaEva vijrimbhikaam

EvamAbhyaasaYogena kaamaDevo dviteeyakah

Make the sound “seet” during the inhalation, without opening the mouth widely (ie. by opening the mouth slightly), then exhale through the nose. By practicing this, the Yogi becomes a second Kaama Deva (the Deity of Desire).

- Hatha Yoga Pradipika, 2.54

Seetkaari (pronounced seat-car-ee) literally means “that which produces a “seet” sound. It is one of the few techniques that uses inhalation through the mouth, and is said to have a cooling effect on the body.

Note: It is traditionally suggested not to practice this technique if you suffer from chronic constipation, or if you are feeling cold. Additionally, if you are missing several teeth, or have sensitive gums, note that this technique may cause discomfort.

Here are two variations of the technique to be practised sequentially:

Technique #1:

1. Sit in your Aasana and close your eyes, with your hands on your knees.

2. Breathe deeply and stabilise the body until it is completely still.

3. Touch the upper and lower teeth slightly, and separate the lips as much as possible without straining.

4. Inhale slowly through the gaps in your teeth - Deergha Shvaasam.

5. Pay close attention to the sound of the breath during the inhale, keeping it as steady as possible.

6. Close the mouth, and exhale slowly through the nose, until all the air has left your lungs.

7. This is one round. Repeat for 27 rounds, or as much as is comfortable.

Technique #2:

1. Sit in your Aasana and close your eyes, with your hands on your knees.

2. Breathe deeply and stabilise the body until it is completely still.

3. Touch the upper and lower teeth slightly, and separate the lips as much as possible without straining.

4. Inhale slowly through the gaps in your teeth - Deergha Shvaasam, paying close attention to the sound of the breath during the inhale, keeping it as steady as possible.

5. Lower the head in jaalandhar bandha.

6. Perform moolabandha, and hold this for as long as possible.

7. Release moolabandha, while keeping the head down.

8. Raise the head and release jaalandhar bandha.

9. Close the mouth, and exhale slowly through the nose, until all the air has left your lungs.

10. This is one round. Repeat for 27 rounds, or as much as is comfortable.

With this technique, pay close attention to your mental state before and after practice, and take careful notes. If you find that it does not suit you, stop practising, and perform a calming technique until the mind settles down.

One need not practice all these techniques regularly. Try them, see what works for you, and fit a few of them into your daily routine as you see fit. However, make sure to practice the ones you choose regularly, and take notes in order to notice meaningful results.

Until next time:

1. Try practicing ujjaayi when you are feeling stressed or tense. How did your mental and physical state change?

2. Practice seetkaari once per day for a week, and take notes on how you feel before and after.

3. If you start to feel uncomfortable at any point, stop the practice, and perform one of the calming techniques discussed here.

Next time: Cooling down with the breath: Sheetali

1. You can break it up into more stages if you find it helpful.

2. This is an approximation of khechari mudraa.