Sama Vritti means “equal movement”. It is a pranayama in which the inhale and exhale last the same length of time. It seems too simple to matter, but it is precisely this regularity that settles the mind.
How to do it
- Sit comfortably with a straight back and relaxed shoulders.
- Breathe through the nose and start counting silently: inhale for 4, exhale for 4.
- If it feels easy, lengthen to 5 or 6, always equal on both sides.
- Practise for 3 to 10 minutes.
Variation: box breathing
Once it flows, you can add a short pause with full lungs and another with empty lungs, all the same length: inhale 4, hold 4, exhale 4, hold 4. Holds should be gentle, with no tension in the face or throat. If you have high blood pressure or are pregnant, skip the holds.
What it offers
Equalising the phases of the breath balances energy: it neither activates nor sedates. That makes it a good pranayama before meditating, before focused work or when you feel scattered. Counting also gives the mind something to rest on.
In class we often use it to begin: in a couple of minutes the group breathes at the same rhythm and the room settles.
