Pranayama Practice - Sama Vritti
If you have been finding yourself over stimulated, anxious, scared, or generally upregulated the last few weeks, you are definitely not alone. In many classes, we have been practicing Sama Vritti Pranayama to help everyone regulate their nervous systems as we navigate through an incredibly challenging time in our community.
Sama Vritti is a breathing technique that can bring about a sense of calm for you in the moment. Sama Vritti Pranayama, also known as Equal Breathing or Box Breathing, is a rhythmic breath control exercise that involves equalizing the length of your inhalation and exhalation. It's a technique that has been used for centuries to calm the mind, reduce stress, and enhance focus.
How to Practice:
Find a comfortable seated or lying-down position.
Take a few deep, natural breaths. Your eyes can be open or closed.
Begin by inhaling slowly and steadily for a count of four.
(Optional) Hold your breath for another count of four.
Exhale smoothly and completely for a count of four.
(Optional) Pause for another count of four before beginning the next cycle.
NOTE - holding your breath at the top and bottom of the inhale or exhale is optional. Breath holding can be dysregulating for some people. If if isnʻt calming for you to do, skip it.
Benefits of Sama Vritti Pranayama:
Stress Reduction: By consciously focusing on your breath, you activate the body's relaxation response, helping to lower stress levels and promote a sense of calm.
Improved Focus: The balanced rhythm of Sama Vritti encourages concentration, making it a great tool for enhancing your mental clarity.
Emotional Balance: Practicing this technique can help regulate your emotions and create a stable foundation for your well-being.
Better Sleep: Incorporating Sama Vritti into your bedtime routine can prepare your body for restful sleep and alleviate insomnia.
Enhanced Lung Capacity: This technique encourages full and deep breaths, promoting better oxygenation of your body and increased lung function.
Whether you're starting your day with a few minutes of Sama Vritti or using it to unwind in the evening, this practice offers you a moment of connection with your breath and your Self. 🌬️