Ujjayi Breath

DESCRIPTION:

Ujjayi breath is a yoga breathing technique that is very useful for relieving anxiety. Participants will learn how to use this breathing technique to calm and focus themselves while addressing their fears consciously and healthily.

OUTCOMES:

• Assist participants in developing an effective breathing technique to calm the mind and body.
• Foster awareness and management of fear-related emotions. Promote relaxation and stress reduction.
• Improve concentration and focus.
• Provide participants with a practical tool to manage fear in everyday situations.

DURATION: 30 min.

MATERIALS:

• Quiet and comfortable space for practice. Yoga mat or similar surface (optional).
• Music player.

SKILLS RELATED:

• Ujjayi breathing technique. Fear management.
• Relaxation and stress reduction. Concentration and focus.

INSTRUCTIONS:

• Step 1: Gather participants in a quiet and comfortable space. If possible, use a yoga mat for added comfort.
• Step 2: Guide participants to sit or lie down in a comfortable position. They can close their eyes if it helps them relax. Play some unsettling or tension-inducing music. For example the soundtrack from the movie Interstellar.
• Step 3: Begin the Ujjayi breath practice, explaining how to do it: inhale and exhale through the nose, maintain a slight constriction in the throat to create a soft and subtle sound during exhalation.
• Step 4: Invite participants to focus on their breath and notice how the Ujjayi technique helps them create a space of inner calm, gradually isolating themselves from the sound and tense feeling of the music.
• Step 5: Gradually lower the volume of the music until it is completely silent, with participants only hearing the sound of each other's breathing.
• Step 6: After a few minutes of breath practice, encourage participants to consciously explore any feelings of fear they may have at that moment. They can visualize it, label it, and observe it without judgment.
• Step 7: Encourage participants to use Ujjayi breath to center themselves and calm any anxiety or fear that arises during the practice.

TIPS:

• Create an atmosphere of tranquility and confidentiality.
• Encourage participants to practice the Ujjayi breathing technique in their daily lives whenever they feel fear or anxiety.

REFLECTION:

• How did you feel while practicing Ujjayi breath during the activity? Did you notice a difference in your level of anxiety or fear?
• What fear-related emotions did you identify during the practice, and how did you manage them?
• How do you plan to apply the Ujjayi breathing technique in everyday situations to manage fear and anxiety?