Sama Vritti Pranayama (Box Breath or Equal Breathing) • Yoga Basics

Many yogis take into account breath to be a robust and important a part of their yoga follow. If a yogi can management his breath, he can management his prana, or life power, which governs the whole lot he thinks, feels, and does. One of the very best respiratory methods that you should use to create a peaceful and peaceable thoughts is Sama Vritti Pranayama. This is a straightforward however very efficient yoga respiratory train that may be practiced by nearly anybody at any time. Mastering this method will enable you heart your thoughts to enhance your meditation and yoga. Practicing this breath additionally creates a foundation for studying the extra superior pranayamas.

What is Sama Vritti Pranayama?

Sama Vritti Pranayama is a yoga respiratory train often known as equal breath or field respiratory. Sama means “equal” and vritti means “mental fluctuations”, due to this fact Sama Vritti Pranayama means “equal mental fluctuation breathing”. Samavritti Pranayama is a ratio respiratory approach that makes use of a set size of equal inhalations, exhalations and breath holding. The major purpose of this method is to scale back psychological chatter and distractions.

The advantages of Sama Vritti Pranayama

The major good thing about this pranayama follow is to steadiness, harmonize and steadiness the prana flowing by means of the nadis or power channels of the physique. This four-part respiratory approach is primarily practiced to calm and steadiness the thoughts and physique, to scale back psychological stress and fear. Deliberately utilizing the diaphragm to extend the stream of air into your lungs is an effective way to enhance your skill to breathe deeply and convey oxygen to your lungs. Sama Vritti may assist sluggish your coronary heart price, enhance oxygen provide to the mind, and scale back anxiousness. People who follow this yoga respiratory approach usually will discover that they’re extra centered and capable of expertise deep, restful states of rest.

Use kumbhaka (breath holding)

An important a part of Sama Vritti Pranayama is holding the breath after inhaling and exhaling. Kumbhaka is a Sanskrit phrase that interprets as "holding your breath". We follow Kumbhaka to strengthen our respiratory, stabilize our senses, enhance internal consciousness, calm the thoughts and energize the physique. It is vital to not maintain your breath previous the purpose of discomfort. Advanced yoga college students can add a number of bandas with kumbhaka to accentuate the follow.

Precautions and contraindications

While Sama Vritti Pranayama is secure, there are some precautions to be adopted. Pregnant girls and other people with hypertension, lung, coronary heart, eye or ear issues shouldn’t maintain their breath. Instead, simply work on balancing the lengths of inhalation and exhalation. If you’re feeling dizzy, light-headed, or unwell, cease and return to regular, relaxed respiratory.

When to do Sama Vritti Pranayama. use?

Sama Vritti Pranayama might be practiced at any time of the day, however the very best time to follow is when you’ll want to domesticate internal peace, steadiness, and being right down to earth. Ideally, discover a quiet place away from distractions with the intention to totally focus in your breath and tune in. It is beneficial to follow earlier than different workouts because it helps put together the physique and thoughts for yoga asana follow, meditation, and different varieties of pranayama. You may use this method whereas holding yoga poses to deepen your focus.

How to Practice: Step-by-Step Instructions

  1. Find your seat – Find a snug sitting place cross-legged on the ground with the again of the physique straight. Place the again of your hand in your legs, palms up, index fingertips and thumb touching (Jnana Mudra). Make certain that your physique isn’t tense and take particular care that your shoulders are relaxed. If you might be uncomfortable on the ground, you should use a chair, however ensure that your toes are flat on the ground and your again is straight. You may follow this mendacity in your again, maybe together with your knees barely raised, by inserting your legs on a cushion.
  2. Find your breath – With your mouth closed, breathe out and in slowly, evenly and repeatedly by means of your nostril. Use diaphragmatic respiratory to assist the stomach rise and fall with little or no chest motion.
  3. Set your tempo – Slow down and deepen your breath so far as is comfy. Most importantly, you breathe out and in of your physique at your personal tempo. As you begin struggling, minimize down the size and variety of counts.
  4. Start your respiratory cycle
    • Inhale till you depend 4.
    • Hold your breath and depend to 4.
    • Exhale and depend to 4.
    • Hold your breath and depend to 4.
  5. Find your stream – Repeat the four-part cycle for one more 2-6 respiratory cycles. When you might be happy with the train, you possibly can enhance the length to 10-30 breaths or a most of 10 minutes. Only proceed so long as you possibly can keep current and centered with the respiratory train.

Practical suggestions

  • For a extra superior model, add ujjayi respiratory to your approach. This provides a warming impact and helps block out exterior noise.
  • To make this respiratory train extra intense and difficult, you possibly can enhance the counting time as much as 6.
  • If you end up struggling together with your breath, simply shorten the depend and decrease it to 2 or three till it feels lighter. You may maintain your breath and simply override the respiratory cycle with simply inhaling and exhaling.
  • Daily pranayama follow is beneficial in an effort to shortly study this method and benefit from its many advantages.
  • Most importantly, you don’t change to unequal respiratory as it will have an effect on the standard and advantages of the pranayama follow. If you can’t hold the identical ration, it’s best to cease taking a couple of breaths after which attempt once more.


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