Udgeeth Pranayama |Om Chanting Meditation

Apr 23
6 min read

Breathwork from the Sama Veda to dissolve ego and realize your true Self.

By PRANA EDITORS | Updated: April 24, 2025

Two women in white sit cross-legged on mats, meditating with hands in namaste.

At first glance, Udgeeth Pranayama may seem like a simple, beginner-friendly yoga breathing technique, much like Bhramari (Bee Breathing). But beneath its surface lies an ancient, Vedic method of sacred chanting to create the ideal mental state for meditative self-inquiry.

Quick Overview: Udgeeth involves humming a long, continuous OM with each exhalation—allowing sound, breath, and awareness to merge into one meditative flow. No ratios. No alternate nostrils. No breath retention. Just a steady seat, a soft breath, and the primordial vibration of OM that links the individual soul to the cosmos.

In this Article: Meaning | Steps | Spiritual Significance | Benefits | What to Read Next

Udgeeth belongs to a time when yoga was not physical but philosophical. Its method has little to do with posture or refinement, and a lot to do with intention and spiritual curiosity. This pranayama is rooted in Jnana Yoga (Yoga of Knowledge, and designed to dissolve the ego, quiet mental fluctuations, and awaken a direct experience of Brahman, the ultimate reality.

What is Udgeeth Pranayama in Yoga?

At its core, Udgeeth Pranayama is a contemplative breath-based practice in which the sacred syllable OM (or AUM) is chanted in a long, continuous tone during exhalation. This is traditionally done in a classic meditation posture with the hands resting in the lap in Chin or Jnana Mudra. Although optional, you can even use a japa mala to anchor the repetition and maintain an inner rhythm.

Udgeeth comes from Sanskrit, meaning “singing aloud,” and it specifically refers to chanting of hymns from the Sama Veda, also called the Veda of melody. It was the first major text in Indian spirituality to explore how the vibrational power of sound can invoke divine presence, uplift the soul, and awaken devotion (bhakti). It laid the foundational principles for Nada Yoga and Indian Classical Music.

From the Source: “This syllable (AUM) is indeed the Udgeeth. One should meditate on it as the song. For it is the syllable of Brahman (universal consciousness), and whoever knows this—as such—worships and knows Brahman.” — Chandogya Upanishad (1.1.1)

The verses that follow, explain the metaphysical meaning of AUM (ॐ). This syllable is said to contain three seed sounds, each symbolizing one of the divine forces in the Hindu trinity of Gods:

A = Brahma, the creator
U = Vishnu, the preserver
M = Shiva, the destroyer

Together, they represent the full cycle of existence—creation, sustenance, and dissolution—making OM (ॐ) both the symbol and the sound of the cosmic consciousness (Brahman).

The purpose of this pranayama is to chant OM with unwavering, one-pointed concentration (Dharana), allowing the mind to move inward—through the five sheaths of the self (Pancha Kosha)—until all dualities dissolve, and only the non-dual nature of existence remains.

How to Practice Udgeeth Pranayama

Here are the steps to practice Udgeeth Pranayama:

Posture: Sit in any meditation asana. Padmasana and Siddhasana are considered ideal. Keep the spine upright, shoulders relaxed, and body steady.
Mudra: Rest your hands on the knees lap in Jnana Mudra or Chin Mudra.
Inhale: Breathe in slowly and fully through the nose.
Exhale: As you exhale, chant the sound “OM” in a continuous, monotone hum. Unlike other practices where A-U-M is broken into syllables, here the sound is unbroken and recited loudly for the full length of the exhalation. Try and feel the vibrations emerge from the heart (hridyaksha) and travel into the forehead and temples.
Gaze: With eyes closed, direct your internal gaze towards the Ajna Chakra, the space between the eyebrows. This inward focus enhances receptivity and intuition.
Awareness: Begin by observing the sound of OM and the silence that follows it.
Visualization (Optional): Visualize the OM symbol glowing brightly. As you exhale and chant, imagine it gently dimming and dissolving into pure space.
Repeat: Continue for as long as long as desired.

It’s worth noting that Udgeeth is not a classical Hatha Yoga pranayama. It’s not taught in every school/style of yoga, although it has recently gained popularity due to its use in modern yoga schools like Art of Living, Integral Yoga (Bihar School), and Iyengar Yoga.

But the truth is, even though it is called a beginner-friendly pranayama, Udgeeth is a mantra meditation and Vedantic self-inquiry technique. Its core purpose is to bring you into a state of serenity and stillness, so that you can contemplating the nature of the Self (Atman).

Deeper Significance of Udgeeth Pranayama

You can practice the basic Udgeeth mechanically—breathing slowly and humming “OM.” Even without understanding its deeper meaning, it can help calm the nerves. After all, both slow breathing and soft humming are known to produce scientifically measurable health benefits.

But Udgeeth Pranayama has a contemplative, spiritual purpose, which only becomes apparent if you view it through the lens of Vedic philosophy and place it in a proper context.

Udgeeth is described in the Chandogya Upanishad, dating back to the late Vedic period (circa 900 BCE). This is one of the Mukhya (principle) Upanishads, and it forms part of the Sama Veda –the oldest and most revered scriptures in the Indian philosophical tradition.

The Chandogya Upanishad marks a turning point in the evolution of Indic spirituality. It represents a shift from an external focus on rituals, sacrifices, and ceremonies (karma kanda) to a more inward path of self-inquiry, often achieved through meditative introspection (jnana kanda).

Additionally, this Upanishad contains the earliest and most profound explanations of OM (Pranava)—describing it as both the sound and symbol of Brahman (universal consciousness). These teachings shaped major philosophical traditions like Vedanta, Yoga, Advaita, and Sankhya. They are even referenced in later texts like the Bhagavad Gita, the Brahma Sutras, and many others.

The text also contains quotes like “Udgeetha, which is OM, is best of all essences, and the essence of Sama Veda.” This Upanishad also contains the verse “Tat Tvam Asi (That Thou Art),” which is one of the central concepts in Hinduism and the one of the four Mhavakyas (supreme philosophical phrases).

Keeping all this in mind, to practice Udgeeth in the spirit of the Upanishads you must go beyond the breath and sound. It’s not just about chanting OM but immersing yourself in its essence.

The practice is meant to be performed with complete sense withdrawal and deep mental absorption in the constant, monotone chanting of OM. By doing so, yogis transcend the ego-self, experiences Brahman, and ultimately realizes the true nature of the Self (Atman is Brahman).

Benefits of Udgeeth Pranayama

Even though Udgeeth is a contemplative practice, it offers the following benefits:

Quiets the Mind: The soft, continuous chant of OM has a calming effect on the mind. It helps the thoughts settle and brings you closer to stillness and mindful presence.
Eases Stress and Anxiety: Slow, steady breathing combined with sound vibration activates the parasympathetic nervous system – your body’s relaxation mode.
Improves Concentration: Sustaining the sound of OM with one-pointed attention (Dharana in yoga) naturally increases your ability to concentrate.
Enhances Vocal Resonance: Chanting is great for your vocal health. It improves breath control, vocal resonance, and teaches you how to use you voice with awareness.
Deepens Self-Inquiry: As you keep chanting, you move past surface thoughts and personal identity, into deeper layers of self-awareness and eventually non-duality.
Awakens Devotion (Bhakti): The vibrational and emotional power of OM, especially when linked to the heart center, can awaken feelings of devotion and humility.

Final Thoughts + What to Read Next

Udgeeth is often accompanies by two other Jnana Yoga Practices: Neti Neti (a self-inquiry technique of negating everything you are not to arrivate at what you are) and Chidakasha Dharana (concentrating on the "inner sky" - a field of pure awareness from which all thoughts and perceptions arise).

If you want to explore more yogic practices of breath + sound, try Brahmari Pranayama, Nada Anusadhana, So-Hum Meditation, Ujjayi Breathing, and Pranava Pranayama. You'll also find many interesting techniques in a book called Dharana Darshan by Swami Niranjanananda Saraswati.

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