Sama Vritti Prânâyâma

Sama vritti, or “box breathing,” gets its name from the Sanskrit for “same” (sama) and “flow” or “wave” (vritti) and brings the breath into a more relaxed and focused state.

The relaxed and focused state induced by sama vritti has many clinically supported benefits. For example, research has shown that the practice decreases anxiety levels, thereby increasing sleep quality[1]. Sama vritti has also been shown to improve cardiorespiratory coherence[2]. Cardiorespiratory coherence tends to decrease during times of stress and increase during times of positive emotions[3]. Therefore, it can be used as a measure of parasympathetic dominance and the quality of emotional states reflected by the body’s internal state[3]. Lastly, beyond benefiting positive affect, sama vritti has also been shown to improve various respiratory health measurements such as increased forced vital capacity, forced expiratory volume, and forced inspiratory vital capacity[4]. Sama vritti is incredibly powerful in benefiting both the body and mind.

Contraindications

Due to its breath retention, sama vritti should be avoided by pregnant people or people with very high or low blood pressure.

Instructions

In its basic form, this exercise follows a uniform four-part pattern, like that of a consistently beating drum. The focus is on the steadiness of the rhythm.

Beginning posture: Padmasana or siddhasana/siddha yoni asana.

Breath shape: Diaphragmatic.

Rhythm: The breath consists of four phases: inhale, hold, exhale, and hold. Each phase is of equal duration to the others. Pace ranges from 4 seconds per phase (new practitioners) up to 8 or more seconds per phase (advanced), or whatever duration is appropriate.

Sound: Sama vritti is a quiet practice.

Awareness: Physical – the movement of the air in the lungs. Mental – on the smooth, steady timing of the breath.

Other Notes:

• Vishama vritti prânâyâma is a variation of sama vritti in which the four-phase durations can be manipulated (visama translates to “irregular”). For example, you might complete a 1:3:2:1 box in vishama vritti.

Duration: 5 to 10 box breaths, or as long as desired.

Time of practice: The best time to practise is either in the early morning before the day begins or in the evening as the day is coming to a close.

Advanced practice: Sama vritti can be advanced by extending the durations of the phases.

Guided Practice

Beginning in a comfortably seated meditation asana, let the hands rest on the knees in chin mudra or nana mudra. Close your eyes and relax your body for a short time.

Take a steady, four-count inhale through the nose. Notice the breath’s shape as it fills the lungs.

Hold your breath in place for another four counts. Avoid constricting or clamping the airways at this point; instead, simply contain the breath without inhaling or exhaling for the duration of the phase.

Release the breath in a controlled, four-count exhale.
Hold the exhale in place for the final four counts.

This is one set, or “box.”

Follow the process for five cycles or until a calm state has been reached.