Exploring Sama Vritti Pranayama, aka ‘Box Breathing,’ a Practice for Balance and Harmony
What is Sama Vritti Pranayama?
In the yoga tradition, breath is considered closely connected to our vital life force (prana), intricately linked to our physical, mental, and spiritual well-being. Pranayama is not only a gateway to mindfulness but also a path to holistic health.
Sama Vritti is derived from two Sanskrit words: sama, meaning "equal," and vritti, meaning "fluctuation" or "modulation." In practice, Sama Vritti involves inhaling and exhaling for equal durations, creating a rhythmic balance that calms the mind and regulates the nervous system. Sama Vritti has become commonly known in many spaces as ‘box breathing,’ but it is an established pranayama practice in yoga.
This pranayama can be performed in various positions—sitting cross-legged, lying down, or in a comfortable seated position. The practice encourages practitioners to focus their attention on the breath, cultivating a sense of presence and tranquility.
Here’s how to practice it:
Find a Comfortable Position: Find any comfortable position to sit or lie down in.
Connect with Your Breath: Start by observing your natural breath without trying to change it. Notice the rhythm, depth, and quality of your inhalations and exhalations.
Begin Equal Breathing: Inhale through your nose for a count of four. Exhale slowly through your nose for a count of four. Repeat this cycle for a few rounds of breath. If this feels comfortable, you might choose to stay with this for several minutes, gradually increasing the duration of the inhale and exhale to 6 as you become more comfortable.
Add Kumbhaka, or breath retention: If you would like, you can add a pause at the top of the inhale starting with 2 counts (a pause at the top of the inhale is considered antara kumbhaka). Again, you might stay here if this is comfortable. If you’d like, you can gradually increase the duration of this pause to match the duration of your inhale and exhale, and add another pause at the bottom of the exhale (a pause at the end of the exhale is consider bahir kumbhaka). If any of these additions don’t work for you, you can return to a rhythm that suits where you are today.
Listen to your own body and mind: In this practice, if any of the additions create discomfort or unease, consider this guidance from your own body and mind, and return to a rhythm that does feel comfortable where you are. It is important to avoid straining your breath during this practice. You might try softening your body every few rounds of breath to check in.
This technique not only helps to calm the mind but also brings awareness to our breath, which is the bridge between the body and the mind. Keep reading for a description of benefits and cautions for this practice.
Benefits of Sama Vritti Pranayama
1. Mental Clarity and Focus
One of the most significant benefits of Sama Vritti Pranayama is its ability to promote mental clarity. This breathing pattern harmonizes the energetic channels called the nadis, encouraging a calm mind and heart.
2. Emotional Regulation
Sama Vritti encourages emotional stability by fostering a sense of balance and tranquility. In Ayurveda, emotional health is considered essential for overall well-being, and practicing equal breathing can help individuals process emotions more effectively, fostering resilience during challenging times.
3. Nervous System Regulation
Sama Vritti Pranayama supports the regulation of the autonomic nervous system. For those who are often in a sympathetic state, or fight/flight, this can help to downregulate the nervous system towards a more relaxed state. This shift helps to activate the body’s natural relaxation response, reducing stress levels and improving overall well-being.
4. Cultivation of Sattva
In the context of Ayurveda, Sama Vritti Pranayama promotes sattva, one of the three gunas, which are qualities that exist within us and within the world. They represent activity and change (rajas), inertia and stagnation (tamas), and balance and harmony (sattva). The quality of sattva can help nurture spiritual growth and clarity. Regular practice can cultivate a sense of inner peace and well-being, allowing individuals to connect more deeply with themselves.
When to take caution with Sama Vritti Pranayama
While Sama Vritti Pranayama can be a beneficial practice for many, it's essential to listen to your own body and mind. Here are some contraindications to consider:
Pregnancy: Pregnant individuals should approach breath retention with caution. It’s advisable to consult with a healthcare provider or experienced yoga instructor before practicing Sama Vritti.
High Blood Pressure: Those with hypertension should avoid breath retention during this practice, as it may temporarily increase blood pressure levels. Always consult with a healthcare professional if you have concerns.
Anxiety, PTSD, or Panic: When struggling with severe anxiety, a trauma response, or panic attacks, you may find focus on the breath, or breath retention, to be unhelpful. You may find other grounding techniques that use your somatic senses to feel more helpful during these times. That being said, Sama Vritti can be a great practice for cultivating resilience and widening one’s window of tolerance when done during times of greater ease or calm.
Respiratory Conditions: Individuals with respiratory issues, such as asthma or chronic obstructive pulmonary disease (COPD), should consult a healthcare professional before practicing Sama Vritti.
As you embark on this practice, remember to listen to your body and honor your unique needs. With consistent practice, you can experience the deep benefits of equal breathing, promoting harmony and balance within yourself. Each breath is an invitation to connect more deeply with your inner world and cultivate a sense of peace and well-being.
Personal Reflections: Journaling After Practice
Encouraging readers to reflect on their experiences can foster deeper connections to the practice:
Journaling Prompts: After practicing Sama Vritti, take a few moments to jot down thoughts or feelings. Some prompts might include:
How did your body feel during the practice?
What thoughts or emotions arose while practicing?
Did you notice any changes in your energy levels or mental clarity?
Reflecting what you experienced during a practice can allow for space to integrate your experience, but it can also help you attune to how you responded and whether or when to use this pranayama method for yourself.
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If breathing practices don’t work well for you, you might try this nurturing practice instead: https://www.ericabartontherapy.com/blog/pre-bedtime-routine