In this seven‑minute outdoor video, the instructor leads viewers through a guided Ujjayi pranayama practice—also known as box breathing—set against the backdrop of the Dolomites in Italy. The session begins with an overview of the technique’s purpose: a simple, portable tool for stress relief that can be used before yoga, during meditation, at work, or while traveling. The instructor explains the four‑equal‑part breath pattern (inhale, hold, exhale, hold), recommends a 5‑second count for each phase, and emphasizes the importance of nasal breathing with a soft hissing sound. Detailed cues are given for pelvic‑floor engagement (expanding on inhale, squeezing on hold), posture (chest up, spine straight, chin tucked, eyes closed), and sitting position (cross‑legged or lotus, adaptable to the rocky setting). The practice consists of five rounds: the first round is counted aloud, while the remaining four are guided with simple “inhale, hold, exhale, hold” prompts. After the final exhale, the instructor invites participants to open their eyes, reflects on the benefits of reconnecting mind, body, and breath, and encourages regular use of the technique for managing everyday stress. The video concludes with gratitude and an invitation to future sessions.
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Welcome everybody to the Dolomites. Today we're going to be doing a Ujjayi pranayama breathing technique. Some also call this box breathing. You can do this every single day, and if you're under stress, before yoga class, with meditation, it's an amazing tool and technique to have with you the rest of your life. So essentially what we're going to be doing is 4 equal parts. If you can think of a box, you inhale, hold, exhale, hold. All those are equal parts. Now You can do various seconds, 5 seconds, 10 seconds, depending on what you choose, how much time you have. But today we're going to be doing 5 seconds, and what we're really focusing on is connecting the breath. We're going to be closing our eyes, and I'm going to cue you through this entire technique that you'll be able to do. So first and foremost, you're going to be inhaling through the nose, ujjayi. So think of a hissing sound as you inhale. Then you're going to be holding, and on the exhale, same thing, out the nostrils, and then holding at the bottom. One thing I want to point out is when you inhale, the pelvic floor should be expanding. So as you inhale, It expands. We do that with a hissing sound. You hold, you engage, you exhale. Hissing comes out. You engage your pelvic floor, then you hold again. So what this is about, Ujjayi Pranayama, is it's victorious. It's Something to be proud of when yogis use pranayama breathing, ujjayi technique. You want to have your chest up, spine straight, reconnect earth to the third eye, bringing up sight, tucking the chin, and then you want to close your eyes. You can sit in a cross leg or lotus position. I'm on the rocks here, so it's a little bit different. So I'm going to walk you through it for the first round. We're going to do 5 rounds total. So get in position, nice and comfortable. Shoulders back, spine straight, slight tuck in the chin. Close your eyes. Inhale. Exhale. Couple breaths here. Inhale through the nose. Exhale. Through the nose. Remember, expanding on the inhale, stomach, belly button comes in on the exhale. I'm gonna count the first round, and then for the next 4, I'm just gonna say inhale, hold, exhale, hold. First round, inhale through the nasal, 5, 4, 3, 2, 1. 1, hold, engage, squeeze the pelvic floor. 5, 4, 3, 2, 1, exhale out the nose. 5, 4, 3, 2, 1, hold, engage. 5, 4, 3, 2, 1. 4 more rounds. Inhale through the nasal. Hold. Exhale. Hold. Inhale. Hold. Exhale. Hold. Inhale. Hold. Exhale. Hold. Inhale. Hold. Exhale. Hold. Inhale. Hold. Exhale. Hold. Deep inhale through the nasal and exhale. Flutter open your eyes. Thank you for joining me for that Ujjayi pranayama breathing. It's a great tool and technique to use every single day. We're all in stressful environments. You can do that in the morning with meditation before yoga. You can do it if you're at work or on the road. Uh, use this video. Imagine being here in the Dolomites. Such an amazing breathing tool, reconnecting mind and body and breath. That's what it's all about. And also nature here in Italy. So thank you for joining me for that outdoor body training. I'll see y'all next time. And let's go wild!
