Breathing to tap into the Beginner’s Mindset with Ujjayi Pranayama.
Anchor your attention into the ebb & flow of the ever-unfolding eternal now and open your mind to the vastness of sensations encompassed in the breath by using this foundational pranayama practice.
This month’s theme is all about tapping into & utilizing the power of a “beginner’s mindset.” A beginner’s mind, called Shoshin, is a concept from Zen Buddhism that refers to having an “attitude of openness, eagerness, and lack of preconceptions when studying, even at an advanced level, just as a beginner would.” The practice of shoshin acts as a counter to an inflated ego, or hubris, and the closed-mindedness that is often associated with thinking of oneself as an expert.
The benefits of embracing a beginner’s mindset include enhanced creativity and more effective problem-solving by taking/gaining different perspectives and exploring new beliefs and out-of-the-box ideas. And just as the definition describes, you don’t have to be a beginner or in the process of learning something new in order to tap into it. It’s a mindset. A practice of dropping what we think we know and staying open to what’s possible.
Ujjayi pranayama, also referred to as “victorious” or “ocean” breathing, is a foundational pranayama practice and is often used in Vinyasa yoga classes, a flowing style of yoga, that links a sequence of asanas (or postures) through the rhythm of the breath.
But, similar to shoshin, you don’t necessarily have to be moving or practicing asanas to practice Ujjayi pranayama! It’s available to you to tap into at any time, especially if you need to quiet the chatter between your ears and anchor yourself into the unfolding of the eternal now.
Here’s how it goes:
Begin by bringing your attention to your breath. If accessible for you, begin breathing gently in and out through your nose. Notice how your breath moves and feels. What textures, qualities, or other sensations stand out? Try not to overthink, judge, or control what you notice. Just observe.
Keeping this open awareness, begin to find a steady yet sweet rhythm with your breath where your inhales and exhales feel similar in length. This shouldn’t be overly forced or feel stressful in any way.
Once you’ve dropped into a rhythm with your breath, explore adding a slight contraction at the back of your throat. This should help you slow down your breath a little more and may even produce a subtle sound like waves breaking on the shore, or like a “Darth Vader” breath as many teachers will say.
If you’re unsure of what this contraction feels like, explore this: Make a “ha” sound, imagining as if you were going to fog up a mirror with your breath. That subtle constriction that you feel in the back of your throat as you do is what you’re looking for. Then see if you can recreate that “ha” but keep your mouth closed. It’s a little easier to connect with on an exhale, but see if you can maintain a bit of that control and connection during the inhale too.
Start with just a few rounds of Ujjayi pranayama and eventually work your way up to 10-20 breaths or a few minutes of practice. You can also incorporate this breathing technique into your movement practice, as well.
Once you’re complete, allow your breath to return to its natural rhythm and flow. Continue to observe your breath, noticing any sensations, and noticing anything that’s maybe shifted or that feels different from when you started your practice.
A few final notes:
Use the breath like an anchor to keep your attention flowing along with the eternal now, staying tuned into — and open and curious to — the sounds and sensations that arise along the way. Without overanalyzing, how many details can you uncover?
Even though the breath is more controlled, you may notice that each breath feels a little different than the one before. Indulge in the nuance of the breath.
Checking in before & after the breathwork can help remind us that, as humans, we aren’t static or stuck or fixed in any certain way of thinking or being, but we are actually always shifting and changing as well!
Each time you practice this technique could feel like a whole new experience in and of itself. That’s the beauty of it! Notice both the new and familiar sensations, however subtle, without the need to interpret or analyze them.
Speaking to the “Darth Vader” breathing - the goal of this breath work is not to make as much noise as possible but to, once again, harness the subtleness.
If you are newer to this technique, you may find that you’re breathing is a little loud, to begin with, but as you continue to practice and refine, see if you can make the sound of your breath very soft and subtle.