Ujjayi Breathing: The Science Behind the 'Ocean Breath'

At Breath Hold, we talk a lot about control—of breath, of mindset, and of the body's response to stress. While much of the focus is on apnea and CO₂/O₂ training, there's another technique that deserves attention: Ujjayi breathing, a practice borrowed from yoga but incredibly useful in the world of breath-hold training.

Also known as the Ocean Breath, Ujjayi is a simple, accessible way to improve your breathing efficiency, calm your nervous system, and even increase oxygen availability. And yes—science backs it up.

Whether you're a freediver, a surfer preparing for hold-downs, or someone exploring breathwork for focus and resilience, Ujjayi is worth adding to your toolbox.

What Is Ujjayi Breathing?

Ujjayi (pronounced oo-jai) is a form of conscious, nasal breathing where you lightly constrict the glottis (the opening at the back of your throat) to create a gentle sound with each inhale and exhale. It sounds like ocean waves—hence the nickname.

The breath is:

Slow and steady
Nasal only
Audible
Deep but not forced
Often accompanied by a natural pause between inhale and exhale

In yoga, Ujjayi helps maintain focus during movement and builds internal heat. In the context of breath training, it becomes a valuable tool for regulating your nervous system, improving oxygen uptake, and building CO₂ tolerance.

Why It Matters for Breath Training

Let's connect Ujjayi to the physiology we care about in Breath Hold:

🧬 1. Improved Oxygen Uptake

A 1991 study found that experienced yoga practitioners who added a short breath hold at the top of a Ujjayi inhale experienced a 52% increase in oxygen uptake. That's a significant advantage when preparing for a breath-hold or recovering afterward.

🩺 2. Higher Oxygen Saturation

In a 2012 study, researchers tested several slow breathing techniques on first-time practitioners. Ujjayi breathing led to the greatest increase in blood oxygen saturation, compared to other methods. More oxygen in the blood = better performance and recovery.

💨 3. CO₂ Tolerance Training

Ujjayi naturally slows the breath and increases retention of CO₂, helping desensitize the body to higher levels—key for longer, more comfortable breath-holds. That "urge to breathe" signal is closely tied to CO₂ levels, not oxygen, so this matters a lot.

🧘‍♂️ 4. Parasympathetic Activation

The sound and rhythm of Ujjayi stimulates the vagus nerve, shifting you into a parasympathetic (rest-and-digest) state. This makes it an excellent technique for pre-dive calming or post-session recovery.

How to Practice Ujjayi (in 4 Steps)

Step 1: Inhale through your nose slowly while gently narrowing the throat. You should hear a soft, steady "sss" or "snore-like" sound.

Step 2: Exhale through your nose with the same throat constriction, making a "hhh" sound like a soft sigh.

Step 3: Keep the breath deep but relaxed, even in pace and pressure.

Step 4: Allow for a brief natural pause after each inhale and exhale.

Try this for 2–5 minutes before your next breath-hold session, during recovery, or even on rest days to build baseline CO₂ tolerance.

Where It Fits in the Breath Hold Method

Ujjayi breathing is a perfect companion to:

Warm-up routines
Equanimity tables (to maintain calm under increasing CO₂ levels)
Post-table recovery
Daily breathing protocols focused on calming and CO₂ adaptation

We'll be integrating it into several guided sessions in the Breath Hold app—especially those focused on mental focus, relaxation, and building long-term CO₂ tolerance.

The Science Behind the Benefits

Research-Backed Advantages:

Oxygen Efficiency Enhancement:

Studies show Ujjayi can increase oxygen uptake by over 50% when combined with brief retention
Improved oxygen saturation in blood compared to normal breathing patterns
Enhanced gas exchange efficiency in the lungs

Nervous System Regulation:

Activates the parasympathetic nervous system through vagal stimulation
Reduces stress hormones and promotes relaxation response
Creates a bridge between conscious control and automatic regulation

CO₂ Adaptation Benefits:

Slower breathing rate naturally increases CO₂ retention
Gradual adaptation to higher CO₂ levels without triggering panic response
Builds tolerance that translates directly to breath-hold performance

Practical Applications:

Pre-session preparation for optimal mental state
Recovery breathing between breath-hold sets
Daily practice for baseline improvements in breathing efficiency

Integration with Breath Hold Training

For Beginners: Start with 2-3 minutes of Ujjayi before any breath-hold practice. This sets a calm foundation and prepares your nervous system for the work ahead.

For Intermediate Practitioners: Use Ujjayi during recovery periods between breath-hold sets. The enhanced oxygen uptake will improve your recovery time and preparation for subsequent holds.

For Advanced Athletes: Incorporate Ujjayi into your daily routine as a baseline CO₂ tolerance builder. Even 5-10 minutes daily can maintain and improve your adaptation between intensive training sessions.

Final Thought

Ujjayi breathing may come from yoga, but its benefits extend far beyond the mat. When used with intention, it becomes a bridge between calm and performance, helping you breathe better, hold longer, and recover faster.

If you haven't tried it yet, we encourage you to start small—just a few minutes a day. It's one of those tools that grows in value the more you use it.

The beauty of Ujjayi lies in its simplicity and accessibility. Unlike complex breathing protocols, you can practice it anywhere, anytime. Whether you're preparing for a challenging breath-hold session or simply looking to improve your daily breathing patterns, this ancient technique offers modern, science-backed benefits.

Got questions or want to share your experience with Ujjayi? Drop us a message or tag us on Instagram @breathhold.co. We'd love to hear how it's helping your practice.