Ujjayi

Compared in the reviewR8 · 18 full-text papers, 14 abstract-only

At least one paper behind this review states what this option was measured against. That is not a ranking, and this option carries no evidence profile of its own.

Requirements it fills

in-the-moment reset
Emotional · 1 paper put it here (inferred by the extraction, not stated in the paper)
acute stress / anxiety downregulation
Emotional · 3 papers put it here (1 stated, 2 inferred)
daily regulation practice
Emotional · 3 papers put it here (1 stated, 2 inferred)
pre-sleep wind-down
Sleep · 3 papers put it here (2 stated, 1 inferred)

How it is performed

Vocal cords constricted to produce a soft sound, similar to whispering.
Janika Epe, R. Stark, U. Ott (2021) · OBM Integrative and Complementary Medicine · 10.21926/obm.icm.2103031
Different Effects of Four Yogic Breathing Techniques on Mindfulness, Stress, and Well-being
Sit in Jnan Mudra with a straight spine, constrict the throat to create a soft hissing sound during inhalation and exhalation. Start with deep inhalation, then exhale slowly.
Ujjwala Gokral More, Swati Chobhe (2026) · International Journal of Science and Research (IJSR) · 10.21275/sr26124123856
Role of Pranayama on Physical and Mental Health
Performed without bandhas, included in slow breathing conditions, supine position, 2 minutes per condition.
H. Mason, M. Vandoni, G. deBarbieri, E. Codrons, Veena Ugargol, L. Bernardi (2013) · Evidence-Based Complementary and Alternative Medicine · 10.1155/2013/743504
Cardiovascular and Respiratory Effect of Yogic Slow Breathing in the Yoga Beginner: What Is the Best Approach?
Slow, deep inhalation and exhalation with partial glottis closure.
Priya Kumari, Saroj Adittya Rajesh, R. K (2024) · International journal of Ayurvedic medicine · 10.47552/ijam.v15is1.5574
Effect of Pranayama on Human Body and Mind
Breathing in for 4 counts, holding for 4 counts, breathing out for 6 counts, holding for 2 counts. Repeated in 3 stages with 8 cycles each.
Archana Balasubramanian, P. Nagarajan, Mathangi Damal Chandrasekar et al. (2025) · Traditional and integrative medicine · 10.18502/tim.v9i4.17474
Effect of a Yogic Breathing Technique on Immune Parameters among Healthcare Workers: A Randomized Controlled Pilot Study

Dose

Nothing states what this option's dose measures — no library step prescribes this option and its review states no dose unit.

Dose and time, as the papers state it

No row states a dose or a time for this option.

Equipment

Equipment is a property of the movement and is authored, never derived from the evidence corpus (docs/research/round2/ROUND2_KNOWN_CORRECTIONS.md §1). This option resolves to no catalogue exercise, so nothing has authored it yet.

Level and prerequisites

R8's level field records who was eligible for the trial, not what a person needs before trying the practice, so it is not carried here.

Progression and regression

No row states how to make this option harder or easier.

Who should not do this

The papers behind this option report nothing on contraindications, which is not the same as saying there are none.

Setting, as the studies used it

No row describes the setting.

What the papers compared it with

Slow-paced breathing — a paper called these interchangeable
“The study compares slow-paced breathing under sympathetic blockade” · Bryan W. Kromenacker, Anna Sanova, F. Marcus, John J. B. Allen, R. Lane (2018) · 10.1097/PSY.0000000000000603

A paper measuring one option against another does not make the two interchangeable, and it does not say which to choose. These are listed as what the papers did, and nothing here proposes a substitution.