Lips should close at the end of the inhalation in preparation to hold a full pause with chin lock. Closing the lips will end the hissing sound “si” with a “sip”.

Exhaling usually takes place through both nostrils.

Sitkari breathing should be done in a controlled way so as to sound pleasing and create smoothness. This experience is described by some as “sipping air”. The sound that comes from sitkari is similar to a reverse hissing, somewhat like the sound you make when touching a very hot object suddenly.

It is good for cooling the mouth and relieving mouth ulcers, and may have both a cooling and relaxing effect on the entire body.

If you ever get to try Phyllis’ classes in Yoga Zone, you will realize that Kapalabhati is one of her favorite ways to start her classes.

The forced exhalation rids the lower lungs of stale air and clears space for fresh oxygen to cleanse the respiratory system.

At the same time, the movement of the diaphragm tones the stomach, heart and liver.

Here’s how Kapalabhati is usually done:

1. Sit up straight in the cross legs easy sitting position or in the half-lotus. If you are able to, you can also sit in full-lotus.

2. Inhale slowly and smoothly, then exhale and at the same time contract your abdominal muscles sharply. This will raise your diaphragm and force the air out.

3. Inhale and relax the muscles, allowing the lungs to fill with air. Then exhale again sharply.

4. Repeat step 2 for about 20-30 times. Do it slowly and rhythmically. You can start by doing10 sets and gradually build up to 50 sets.

Alternative Option:
Inhale and exhale the same way as above but hold your breath between the inhalation and exhalation for as long as you can. Exhalation should be short and active, while inhalation is longer and passive. As a guide inhale to a count of 8 if possible, and exhale to a count of 1. Repeat 20 times.

According to Patanjali, your breadth should be both dirga (long) and suksma (smooth).

Ujjayi breathing is done by gently constricting the opening of the throat to create some resistance to the passage of air.

Gently PULLING THE BREADTH IN (during inhalation) and gently PUSHING THE BREADTH OUT (during exhalation) creates a slight resistance and a well-modulated and soothing sound, similar to the sound of ocean waves rolling in and out.

When done properly, Ujjayi breathing should be both energizing and relaxing.

Ujjayi Technique

Ujjayi consists in drawing air in through both nostrils with the glottis held partially closed. This partial closure of the glottis produces a similar sound to sobbing, although it is continuous and unbroken.

The sound should have a low but uniform pitch and be pleasant to hear.

There should be no air friction in the nose, and hence no nasal sounds will be heard.

As soon as inhalation is completed, a prolonged full pause should begin without any jerking. Prolong the pause as long as possible, after which exhalation should commence smoothly and slowly.

When properly performed, exhalation proceeds slowly and steadily through the left nostril with the glottis partially closed as in inhalation. Exhalation should be complete.
The Benefits of Ujjayi Breathing

Ujjayi Breathing soothes the mind and nervous system and strengthens the abdomen. It is a useful tool that can be used in all aspects of your daily life. It helps you to reduce stress, develop mindfulness and appreciate the beauty of life in all its detail.