When we breathe in and out in equal parts, it has a balancing effect on the breath and a calming effect on the mind. This is an important exercise if you are anxious.
Sama Vritti means to inhale and exhale with an equal flow of breath. This is a simple breathing exercise with a great calming effect. The exercise will familiarize you with your own breathing rhythm and how it feels to control it. Sama Vritti is a preparation for kumbhaka, the breath stop that is used in more advanced exercises, see step 3 below.
Sama Vritti in 3 steps
Make sure you don't blow yourself up like a tense balloon. Or that you exhale so far that it feels uncomfortable. Make sure you are relaxed and comfortable throughout the exercise. Stop if you're stuffy or want to sigh. If you stop for a moment, you can then reconnect if that feels right for you.
– This exercise can be done sitting on a chair or on a pillow on the floor,
– Make sure you sit upright and that the abdomen can move freely,
– Breathe in and out through the nose, silent, as quiet as possible,
– Do this exercise daily for 10 minutes.
Inhale as long as you can
– Count to 4 on each inhalation, count to 4 on each exhalation.
– If you make a stop at the end of each inhalation, you will have a clear start to the next exhalation.
– Make a stop at the end of each exhalation, then you have a clear start of the new inhalation.
– You can feel this stopper in the throat.
Make a stop after inhalation
– Count to 4 on each inhalation. Count to 4 on each exhalation.
– Makes the stop between inhalation and exhalation longer. Wait 2 seconds before inhaling or exhaling.
Breathe and stop are the same length
In the image on the right you can see why this exercise is called 'box breathing' in English.
– Count to 4 on the inhalation,
– Make a stop and count to 4,
– Count to 4 on the exhalation,
– Make a stop and count to 4
If we inhale as long as we exhale, it has a balancing effect on the breath and heart rate. The heart rate slows down and the exercise has a calming effect.
Counting helps you train focus, increase concentration. When you are counting, you are not thinking. When you focus on counting, the Mind becomes quieter.
The breath stop ensures that you breathe in and out more fully. That oxygen and CO2 exchange is optimal.
Do's & Don'ts
DO NOT do these exercises in the water also NOT just before you go.
STOP if you are uncomfortable, dizzy or nauseous.
NEVER do pranayama exercises when you participate in traffic.