We breathe in and out about 22,000 times a day. So, you might think you know how to breathe. However, BKS Iyengar tells us that our body is like an unfired earthenware pot. As this type of pot would disintegrate when filled with water, our lungs and rib cage need to be fired in the process of Pranayama. Remember that Pranayama is not just breathing exercises. In practicing Pranayama we are working with our vital life force energy. This is powerful stuff.

The first type of Pranayama taught is Ujjayi Pranayama. The prefix ud means in an upward direction. Jayi, is derived from Jaya which means to win or to conquer. Ujjayi implies establishing one’s superiority or greatness. Through Ujjayi, the lungs expand fully and the chest, like that of a triumphant warrior is elevated from outside and from within.

In Pranayama one begins first by observing and getting acquainted with the breath in order to perceive the sensations that arise in the lungs during the breathing process.

To start, one begins by lying on the floor with a bolster under the back for the support. The bottom edge of the bolster should just be under the floating ribs, so that it lifts the chest and opens the diaphragm. Place the head on a folded blanket. The forehead must be slightly higher than the chin, the head must be higher than the chest and the chest higher than the thighs. This automatically lifts the chest, making it easier to breathe.

There are four types of Ujjayi Pranayama that are first learned while lying down and then learned while sitting up.

Type 1 – The inhalation and exhalation are of normal, but equal length

Type 2 – This version teaches the art of inhalation

Type 3 – This is the study of the exhalation

Type 4 – Here the focus is on the length and subtlety of the inhalation and exhalation.

Each of these different types of Pranayama have very different effects. It is important to start with the first one and practice for a while before jumping to the next one. If the chest is willfully expanded beyond its sustainable limits, one becomes breathless and the nervous system becomes agitated. As the chest rises and falls, the mind swings along. When the swaying of the chest is gentle and deliberate, it removes the hardness in the lungs and the mind, too, becomes soft and receptive.

In general, focusing on the inhalation is a remedy for low blood pressure, asthma, depression and mental fatigue. It stimulates the mind, energizes the nervous system and restores lost confidence.

Focusing on the exhalation eases excess stress, excessive anger and anxiety by calming the brain and nerve fibers and controls ailments such as heart disease, high blood pressure and mental agitation.

Focusing on both the inhalation and exhalation is higly effective fot those suffering from asthma, chronic heart disease, hyperacidity, fatigue and mental stress. It invigorates the body, enlivens the mind and pacifies the brain.

Iyengar ends the chapter by saying: “Pranayama provides solace to the dejected mind and fills the inner void with contentment.” Good reasons to practice!

I have paraphrased and simplified what BKS Iyengar said about Ujjayi Pranayama from chapter 48. If you’d like to read the whole chapter for yourself, you can find it here.