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 yoga
- Why this breath can feel so calming and grounding
- How the gentle sound of the breath helps focus the mind
- How Ujjayi breath supports nervous system regulation
- Why breathwork can be a doorway back into the body
- How to practice Ujjayi breath step by step
- A guided Ujjayi breath practice you can return to anytime
Practice Notes
If you want to come back to this practice and skip the teaching portion:
- Learning how to gently constrict the throat begins around 11:39
- The guided Ujjayi breath practice begins around 18:15
Listen if you are feeling:
- Anxious or overwhelmed
- Disconnected from your body
- Stuck in your head
- Scattered or unfocused
- In need of grounding
- Curious about breathwork or yoga philosophy
- Ready for a simple practice to help you come home to yourself
About Katie Farinas
Katie 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/KatieFarinas
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