After you complete the full cycle, just sit quietly for a few minutes and notice how relaxed you feel.
True yogic breathing also includes the throat sound, which forms part of the traditional practice of ujjayi (pronounced ooh-jah-yee), or "victorious" breath control. This more advanced technique is often mistakenly identified as sound breathing. The ujjayi sound is produced with the mouth closed and by breathing through the nose. By slightly constricting the throat during inhalation and exhalation, you produce a soft hissing sound similar to a baby's breathing or a very gentle snore. This technique is easiest to pick up during exhalation; you can then gradually apply it to the inhalation phase. If you're making the sound properly, you notice a slight contraction of your abdomen. You want your exhale to be audible to you but not to someone standing four feet away from you. Certainly don't strain to the point where you make a grimace! If the throat sound doesn't happen for you right away, just leave it until later — no need to rush.
This kind of breathing stimulates the energetic center at the throat and is quite relaxing. Some evidence states that it slows down the heart rate, lowers blood pressure, and induces a deeper and more restful sleep.
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