162: Ujjayi Breath Practice: A Simple Way to Calm Your Nervous System

In this episode of The Midlife Spirituality Project, I’m sharing one of the practices from my Returning Home to Yourself series — a collection of short, supportive practices I offer to my Substack readers a few times each month.These practices may include breathwork, meditation, reflection, journal prompts, somatic practices, and other simple ways to reconnect with yourself in the middle of real life. If you’d like to receive more of them, I invite you to subscribe to my newsletter on Substack.Today’s practice is all about Ujjayi breath, sometimes called “ocean breath” or “victorious breath” in yoga.Ujjayi is a simple but powerful breathing practice that can help calm the nervous system, steady the mind, support focus, and bring you back into relationship with your body. In this episode, I walk you through what Ujjayi breath is, why it works, how to practice it, and then we breathe together.This is a beautiful practice to return to when you feel scattered, anxious, disconnected, overwhelmed, or caught in the busyness of the mind. It gives the mind something gentle to focus on while helping the body feel more grounded and supported.You do not need any previous yoga or meditation experience to practice with me. Just come as you are.In this episode, we explore:What Ujjayi breath is and why it is used in yogaWhy this breath can feel so calming and groundingHow the gentle sound of the breath helps focus the mindHow Ujjayi breath supports nervous system regulationWhy breathwork can be a doorway back into the bodyHow to practice Ujjayi breath step by stepA guided Ujjayi breath practice you can return to anytimePractice NotesIf you want to come back to this practice and skip the teaching portion:Learning how to gently constrict the throat begins around 11:39The guided Ujjayi breath practice begins around 18:15Listen if you are feeling:Anxious or overwhelmedDisconnected from your bodyStuck in your headScattered or unfocusedIn need of groundingCurious about breathwork or yoga philosophyReady for a simple practice to help you come home to yourselfAbout Katie FarinasKatie Farinas is a midlife coach, yoga teacher, and spiritual guide who helps women navigate midlife with clarity, peace, purpose, and empowerment. Through yoga philosophy, mindfulness, nervous system regulation, and energy-based practices, Katie supports women in reconnecting with themselves and stepping fully into their most aligned and authentic lives.✨ Ways To Go Deeper:If you’re ready to feel less overwhelmed and more connected to your body, needs, and inner voice, explore my 4-week private coaching experience for midlife women: Reconnect With Your Body and Yourself. Learn more here.Record your question here and I will answer it on the show!! https://www.speakpipe.com/KatieFarinasJoin the Monthly Satsang. A space to reflect and grow together in community.Visit Katie’s website to see all her services.Join the newsletter for soulful insights and to receive weekly practicesRead and watch on SubstackBook a reflective Insight Seat to come on the show and receive live coachingSchedule a Clarity Call to see if my coaching is right for you.🎥 Watch this episode on YouTube: