7 Easy Steps To Proper Yoga Breathing For Decreasing Stress Instantly! 

By: Heather Hooke

For today’s trubeautyMOVEMENT and GAIAM “Weekly Posture” Yoga Tutorial (LIVE every Tues on both @trubeautyMOVEMENT + @gaiam Instagram and Facebook pages)—I am teaching how to decrease anxiety and stress within seconds with deep belly breathing, known in Sanskrit as the “Ujjayi Breath.”

See the breakdown below, plus watch the video tutorial to experience the full benefits of this yoga pose physically, mentally, socially, spiritually & emotionally both on and off the mat:

Posture Of The Week

Deep Belly Breath during one’s practice (translated as “victorious” breath); also referred to as “the ocean breath” in Yoga

Sanskrit

Ujjayi Breath  (“oo-jaw-ee”)

Deep Belly Breathing during one’s asana practice (translated as “victorious” breathing) also referred to as “the ocean breath” due to the unique ocean sound the body makes is powerful on many levels, but what many people don’t realize is the instant benefit it can have on zapping anxiety and stress almost instantly when done properly!  In Yoga, this breath traditionally accompanies asanas (postures) and allows the yogi to take their practice to the next level of advancement, due to the intense challenge of practicing proper alignment of more advanced postures while at the same time being mindful of a consistent deep belly breath, and moving in complete flow.  The intention with the Ujjayi Breath is for yogis to practice this breathe so consistently that it becomes natural, so that the yogi can experience health and wellness benefits of deep belly breathing and a more advanced practice.  The Ujjayi Breath is very symbolic in many ways to the practice of yoga as a whole—reminding yogis the fine balance of deep focused intention and with letting go of control creating a true “flow state” in their practice and in life.  In addition to assisting clients remove energetic blocks in their chakras during their practice, one of the most powerful benefits of the Ujjayi Breath in today’s modern “forward thinking” world is how it assists those who struggle with anxiety and stress to calm down and becoming grounded in this moment within seconds, especially if accompanied by other natural solutions tools for stress, such as essential oils, crystals and positive affirmations.

Ujjayi Breath 101: Calm your nerves within seconds anywhere both on + off the mat with these 7 steps

1. Find A Focus: Start by centering yourself and lower your gaze to a single spot on the ground a few feet infront of you.
2. Hands On Chest & Belly: Next, place your right hand on your upper chest, along the sternum, and place your left hand on your belly.
3. Take A Deep Breath: Now take a deep breath in through your nose and exaggerate your exhale with your mouth open making a “haaa” sound, as though you are trying to fog-up a glass window. To ensure you are doing correctly, you should feel your left moving up and down as you deepen your Breath into your belly, hence the term “deep belly breath.”  *Practice this 3 times.
4. Close The Mouth: Once you feel comfortable with the ebb and flow of the “haaa” breath, close your mouth and continue to breathe the same way.  *You Can check yourself, by making sure your hands are still rising and flowing with your breath and reminding yourself of the “haaa” sound of fogging-up the glass window.
5. Close Your Eyes: If you are in a place where it is safe to do so you can try closing your eyes and going within.  You can even set a timer and practicing this deep belly breathing, reflect on 1 thing you are grateful for in your life and open your eyes slowly when the timer goes off as you feel the stress melt away.
6. Enhance with Essential Oils, Crystals & Positive Affiramtions: While it is not required in order to do a proper Ujjayi Breath, you will feel enhanced benefits if you work with supportive natural solutions tools, such as essential oils, crystals and positive affirmations.
7. Uplevel Your Asanas: After practicing the proper Ujjayi Breath consistently off the mat, in a chair, or in comfortable seated positition, begin to incorporate this powerful breath into other postures during your yoga practice.  Aim to keep your Ujjayi Breath throughout your entire yoga practice, while allowing posture movements to mirror the natural ebb and flow of your breath (moving up on the inhale and moving down on the exhale).  When practiced consistently, the Ujjayi Breath can change your life and your practice in ways you never knew was possible—heightening your awareness and deep sense of calm mindfulness in situations!

Chakra Balance + Benefits

1. Root Chakra or Red Chakra: Family, Health, Abundance, Confidence, Fight/Flight/Freeze, Depression, Anxiety.

2. Crown Chakra or Lavender Chakra: Highest Version Of Yourself, Spirituality, Highest Potential.

Enhance Results With—Essential Oils

• • • InTune “Focus Blend” Essential Oil: Assists the mind in blocking out any distractions and focus on top priorities.  The key oils in this blend are: West Indian Sandalwood, Patchuli, Frankincense, Lime, Ylang Ylang, Hawaiian Sandalwood, Roman Chamomile.  *Frankincense essential oil, also known as the “King Of Oils” for it’s incredible healing properties for the mind, body and spirit.  Frankincense heals the body on a deep, cellular level assisting the body’s cells to regenerate, while encouraging inner equilibrium.  They often say, “When in doubt, use Frankincense” due to the intense healing properties and results people have received for centuries from consistently utilizing this essential oil.
    • Clary Sage Essential Oil: One the the main reasons people use this essential oil is for hormonal balance.  In addition, this powerful essential oil can also be used for the following with positive therapeutic results: cholesterol, frigidity, impotence, intestinal cramps, menstral cramps, weak digestion, cell regulation, circulatory problems, insect bites, dry skin, throat issues; plus feelings of “living in the past” verses grounded in the present.
    • Learn More: *Certified Pure Therapeutic Grade (CPTG) essential oils are recommended in your yoga practice (plus natural wellness, beauty and home rituals) to ensure verified third party testing, no synthetic fillers or dilution, indigenous plants for highest possible plant quality and conditions, and other strict guidelines—in order to experience the full benefits of the essential oil recommended! Comment or message me to learn more.

Enhance Results With—Positive Affirmations

“I Live True To My Priorities!”

Purchase Featured Items

20% OFF GAIAM.COM (Coupon Code: Heather20 at checkout): Site-Wide (Yoga, Fitness, Meditaiton—Clothes, Accessories, and Mats)

I truly hope you loved today’s featured posture, which can have a profound effect on your life if used consistently!  Please comment below or on social media (connect via social media icons located at the upper right hand corner of my Blog) with any questions you have or share your positive results!  I would love to hear form you. 🙂

Until next time—be balanced. be tru. & proud to be YOU!

xo! Heath