Yogis have used the chanting of the divine sound of Om for thousands of years to induce meditation and create a spiritual connection. Udgeeth pranayama, an ancient breathing technique, uses the sound and vibrations of the Om mantra or Aum mantra to focus. This is also known as the chanting breathe and is one of the most basic pranayama breathing exercises. This simple but powerful practice can help you clear your mind, eliminate negative thoughts, improve sleep quality and increase energy. It also lowers blood pressure.
What is udgeeth pranayama, you ask?
The word udgeeth means “deep and rhythmic chant” while pranayama means ‘breathing exercises’ or “mastery of breath and energy.” Udgeeth pranayama is a breathing exercise using the rhythmic chanting of the Om mantra. It is derived from the word “udgitha”, which was first described in the Chandogya Upanishad (one of the oldest yogic texts). Udgitha is defined in this scripture as the chanting the Om mantra. This scripture describes udgitha as deep rhythmic chanting the sound Om with conscious control of your breath. It is the most powerful way of using the mantra.
Benefits of udgeeth puranayama
There are many spiritual and physical benefits to udgeeth pranayama. This pranayama improves concentration and focus, particularly when there are distractions. It helps to release negative emotions such as guilt, fear and anger. Recent medical research has shown that this breathing technique can increase weight loss and strengthen the lungs through improved pulmonary function. Another study found chanting Om for 10 minutes improved attention, created a positive mood, and cultivated a sense of social cohesion. It is also believed to reduce stress, increase breathing, promote peaceful sleeping, and increase energy. Spiritually, udgeethpranayama can induce a trance-like state and create a sense that there is unity between us all and the universe.
Udgeeth pranayama instructions
Here are the six steps involved in chanting breathing. You can practice this pranayama for 2-10 minutes, 1-2 times per day.
Take deep, relaxing breaths through the nose. Relax your body and pay attention to your breath. You should ensure that there is no tension in your neck, shoulders, or face.
Focus on diaphragmatic breathing to ensure that the belly does not rise and fall with the breath. With each exhalation, chant the Om mantra sound.
Try to keep your exhalations short and easy. Let the sound of the breath create it.
Breathing practice tips
- Breathing exercises should always be done in moderation, and without strain. Stop if you feel dizzy or tired.
- If you have any medical conditions, it is best that you consult your doctor before beginning any type of yoga.
When practicing any type or form of breathwork, it is best to begin slowly and increase the time each week.
It’s best to not force yourself into deep breathing if you feel anxious or stressed. Instead, try to relax your body and mind before you begin your session.
Deep breathing techniques can help with anxiety and stress, but they cannot replace medication or therapy.
About Timothy Burgin
Timothy Burgin is a Kripalu & Pranakriya trained yoga instructor living and teaching in Asheville, NC. Timothy has studied and taught many styles of yoga and has completed a 500-hour Advanced Pranakriya Yoga training. Timothy has been serving as the Executive Director of YogaBasics.com since 2000. He has authored two yoga books and has written over 500 articles on the practice and philosophy of yoga. Timothy is also the creator of Japa Mala Beads and has been designing and importing mala beads since 2004.
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