24 Dec Balanced Breath Pranayama
What is SAMA VRITTI Balanced Breath?
Sama Vritti in Sanskrit means the same or equal fluctuations.
In practice, it is an equal duration of steady inhalation and exhalation. This consistent breathing pattern is soothing for both body and mind.
Sama Vritti is also the name of the energetic effect this technique offers (here), creating a calm and alert mind. When you’re not sure which pranayama technique to practice, this one is always a safe bet.
- Calming, Balance, Mental Clarity, Improved Circulation. This standard technique balances energy in the body and mind by evening out the length of the inhalation and exhalation.
- When you find yourself overwhelmed, anxious, or simply disconnected from your body/mind, this breath teaches you steadiness.
- It stabilizes and grounds an overactive Vata, so the mind and body can relax again, and it supports a gentle shift into your parasympathetic nervous system.
How to do this Pranayama
- Sit in a seated, comfortable position with crossed legs or any other sitting position.
- If you’d like, try using Gyan Mudra or Chin Mudra.
- As you settle in, close your eyes and begin to notice your natural breath, your inhale and exhale with our forcing anything.
- Notice the length of your breath, the sensations in the body, and how the breath is flowing in and out through your nostrils and the transition between your inhale and exhales.
- If you find any tension in your breathing, see how you can make your breath more smooth, quiet, and gentle.
- Then, start to count the inhale. Breathe in slowly but deeply for five counts. Gently turn to exhale, breathing out for five steady counts. Continue this for ten rounds.
- ✺If this counting feels too short, slowly start to increase the count working your way up to a steady count of 10 (i.e., breathe in breath for eight counts and exhale for eight breaths.
- Only go to a count that you maintain comfort and ease in the body and mind.
- Do ten rounds of this breath at a gentle pace, continuing to relax the effort and remaining present.
- As you finish your practice, let your normal breath comes back. Notice the peaceful changes in your body and the mind with the rhythmic, balanced breathing.
Journal your experience, noting any peculiar sensations, progress, and challenges.
TIPS: Though it takes some effort to even out the breath at first, you can relax that effort by slowing down the intake of breath on the inhalation and slowing down the output of breath on the exhalation.
When To Do It:
- During yoga practice
- Prior to meditation
- Prior to relaxation
- Anytime you feel stress, anxious or depressed.