Udgeeth pranayama: A Novice’s Handbook

Udgeeth pranayama: A Novice’s Handbook

Our ears are always open to catch the sounds that nature brings with it. Some sounds have the ability to relax our mind like the sound of a gushing waterfalls or the woosh of the waves. Udgeeth pranayama is a breathing technique that puts together breathing and a raw sound ‘OM’ or ‘AUM’. While chanting the OM (known as Omkari Japa) our ears focus on the vibration that resonates within, which helps clear our mind. It is also helpful for those long and sleepless nights.

If you’re a beginner, Udgeeth pranayama is one of the easiest pranayamas to perform.  It can be performed for hours as may ‘yogis’ do to help the mind focus on positive energy while expelling  negative energy. Read on further to learn how to perform Udgeeth pranayama and why you should add it to your daily routine.

How to perform Udgeeth?

Sit in padmasana (lotus pose) with your back erect

Keep your palms on your knees facing upwards, connecting your index finger to your thumb (Dhyan Mudra)

Inhale through your nostrils deeply, filling your lungs with air.

Exhale as you chant the word ‘OM’ spending more time on the ‘O’ (OoooooooooM)

As you chant the word ‘OM’ focus on the vibration it produces and relax.

Repeat this for 5 minutes

The inhalation and exhalation must be long, increase the time from 5 minutes to 10 minutes slowly keeping pace with your lung capacity.

When to perform Udgeeth?

In the morning prepare your mind for the rest of the day.

When you are anxious or nervous, this breathing technique can help you calm down.

Before going to bed, Udgeeth can help calm your mind and get you ready for a good night's rest.

Benefits of Udgeeth Pranayama

  • Calms and clears the mind.
  • Helps ease stress and anxiety.
  • Promotes a restful sleep.
  • Supports cognitive health.


Do not practice Udgeeth pranayama on a full stomach, wait for two hours after a meal. If you are pregnant, practice with the help of your yoga advisor.

Back to blog