Guided Practice 12: Ujjayi + Cyclic Retention

Kia ora breathers,

It’s that time of the week at the Ohm Breath Academy - time to practice!

This session combines Ujjayi breathing, cyclic breathing, and a gradual extended exhalation following a comfortable breath retention.

The focus is on gently restricting the glottis (the opening between the vocal folds) to narrow the airway and create resistance as you breathe. This slows the movement of air, giving you greater control over the breath cycle and making it easier to extend the inhalation and exhalation without force.

Over time, the goal is to reduce your respiratory rate. Many people breathe around 15 breaths per minute, but with practice this can gradually come down to 12, 8, and even around 6 breaths per minute during relaxed breathing.

Why is this the primary goal??

A slower, more efficient breathing pattern allows more time for gas exchange in the lungs, improves carbon dioxide tolerance, reduces unnecessary work of breathing, and encourages the nervous system towards a more parasympathetic, regulated state.

In many ways, learning to breathe less efficiently is one of the simplest ways to ask more of your physiology while expending less energy.

Enjoy the practice, and as always, I’d love to hear how you find it 🫁

Can you slow your breath down to a 20 second breath cycle? (10 second inhale & 10 second exhale)

Yes

Almost

I can’t figure out Ujjayi

1 vote

2 comments

Guided Practice 12: Ujjayi + Cyclic Retention