Listening for the Ocean Within: Ujjayi Breath and the Nervous System

The other morning, after teaching a yoga class, a student asked me what was so good about ujjayi breath. For a moment, I thought of the postures — how the sound of the breath steadies the rhythm of movement, like waves pulling us back to shore. But beneath the shapes we make on the mat, something deeper is at work.

Ujjayi breath, often called “the ocean breath,” is created through a soft constriction at the back of the throat, shaping a gentle, steady sound. In yoga and breathwork practices, this breath is known for being both grounding and energising — a subtle reminder to the nervous system that we are safe.

And then there’s the vagus nerve — the body’s quiet messenger. Running from the brainstem through the heart, lungs and gut, it carries signals of calm or alarm. When soothed, it invites the body into rest, digestion and connection. When strained, it stirs urgency, tightness, and disconnection.

This is where yoga and nervous system regulation meet. The sound and rhythm of ujjayi breath gently stimulate the vagus nerve, each wave-like exhale reminding the body it can soften. For those exploring trauma-informed yoga or seeking natural ways to ease anxiety, this simple practice becomes more than breath — it becomes medicine.

Interestingly, ujjayi isn’t the only way to tend to this nerve. Everyday rituals such as humming, chanting, singing, gargling water, or even splashing the face with cool water can support vagal tone. Each is a quiet invitation to step out of high alert and into connection: to ourselves, to each other, to the present moment. So next time you’re practising yoga, remember to breathe — not just to move through the poses, but to listen for the ocean within.