The breathing technique you must know to relieve stress Sama Vritti Pranayama

Yoga, the ancient Indian practice mentioned in Rig Veda, comes with intangible benefits. One of the vital aspects of yoga is yogic breathing, known as pranayama. Pranayama is a Sanskrit word composed of “Prana” meaning vital life force and “Ayama” meaning to regulate. Pranayama, therefore, is a practice that regulates and expands the life force through various breathing techniques. These techniques reduce mental clutter and distribute equal energy throughout the body. Sama Vritti Pranayama (or Box Breathing) is one such breathing technique that helps to control your breath through specific breath patterns. It is a simple technique with profound effects and can be practised at any given time.

Sama Vritti Pranayama (Box Breathing)

Here, Sama means equal, and Vritti means to flow or to move. It is a breathing technique that follows nostril breathing and is divided into four equal cycles of -

• Puraka (Inhalation)
• Antar kumbhaka ( Retaining breath after inhalation)

• Rechaka (Exhalation)
• Bahya kumbhaka (Retaining breath after exhalation)

In Sam Vritti Pranayama the breathing is divided into four equal duration movements. It requires you to consciously monitor your breathing movements. This pranayama relaxes you by stimulating correct breathing. Therefore, you should reach equal breathing movement gradually without straining your body. Also, holding your breath is an advanced technique in pranayama, you should adapt it gradually.

Preparatory Steps:

1. Sit comfortably in Sukhasana or cross-legged position. Keep your back straight and relaxed.
2. Breathe through your nostrils, with lips gently closed. Take a deep breath in and let your lungs expand outwards. Then, exhale gently.
3. Repeat the same process with an addition of breath retention for a few seconds after inhalation. Do not strain yourself.
4. Exhale slowly. Your lungs should move inwards during exhalation.
5. In the next cycle, try to hold your breath after exhalation for a few seconds.
6. You can shift to the Sam Vritti Pranayama after completing these cycles 3–4 times.

Sam Vritti Pranayama Method

Step 1:

Inhale or Puraka. Close your eyes. Breathe in slowly, through your nostrils, for a duration of 4 seconds or counts (if you are struggling, reduce the duration to 2 seconds for each step). Your lungs will be filled with air and will expand outwards and downwards. Keep it easy. Avoid putting a strain on your body.

Step 2:

Retain your breath or Antar kumbhaka. After inhalation, retain your breath for another 4 seconds. Maintain an equal count throughout each cycle. Stay relaxed during this step, and don’t hold your body tight.

Step 3:

Exhale or Rechaka. Release your breath steadily after 4 seconds. Your lungs must retrieve inwards and upwards. Imagine the mental and physical stress being released from your body.

Step 4:

Retain your breath or Bahya kumbhaka. After exhalation, retain your breath for 4 counts (similar to step 2). It is the last step of this pranayama. Refrain from inhaling during this step. Keep your body at ease. This will conclude one cycle of Sam Vritti Pranayama.

You can repeat this cycle for 5–10 minutes, depending on your body’s capacity.

Benefits of Sam Vritti Pranayama

Sam Vritti Pranayama benefits you by reducing stress, lowering anxiety, improving your breath regulation, and attaining mind-body balance. It also boosts your lung capacity, improves immune function, and enhances blood circulation.