As a part of a new series called Air, each month we’ll explore a breath-work practice (or pranayama) that supports the theme of the month.
January’s theme is patience & dedication, and in order to get to where we want to go, we’ve got to take it one step at a time. There are no shortcuts. Plus we gotta leave some space for the magic to happen!
Sama Vritti Pranayama, which can be roughly translated to “equal parts breathing,” is probably more commonly known as Box Breathing in the western world. Whatever you prefer to call it, this is one of my favorite techniques for when I’m feeling impatient, annoyed, or overwhelmed. When it feels my wheels are turning out of control and like the chatter between my ears is beginning to get a little too chaotic and loud, I often turn to this breathing technique to help me slow down, anchor into the present moment, and create a little more space between my thoughts.
And on a side note, because this breath is so balanced, it’s a nice technique to practice both before & after you surf or workout or train as it can help oxygenate the tissues, balance the nervous system, and cultivates a clear, calm, yet focused state of mind.
So, how do you do it??
Well, as the name says, it’s an equal-part breath. Let’s break that down:
If you are brand new to breath work, begin by exploring an equal-count inhale and exhale. For example, maybe you begin with 3-counts in & 3-counts out. As you get more comfortable you can explore adding on, maybe 4-counts in and 4-counts out, or 5:5.
As you become more familiar with that even-count breath in & out, begin to notice the little pauses that occur at the top of the inhale as well as at the bottom of the exhale. Start to get comfortable with those pauses. Contrary to popular belief, the breath has four parts to it instead of two.
For Sama Vritti Pranayama / Box Breathing, you will move through an equal inhale (or “puraka” in Sanskrit), an equal retention at the top of the inhale (“antara khumbaka”), an equal exhale (“rechaka”), and an equal retention at the bottom of the exhale (“bahya khumbaka”).
Using the 3-counts as an example, this practice would look like: 3-count inhale; 3-count hold; 3-count exhale; 3-count hold.
Once that becomes more familiar, you can explore longer counts, maybe 4:4:4:4 or 5:5:5:5, or maybe, one day, working all the way up to 10 counts.
Aim to practice 5-10 rounds of this technique daily. After each session, take a moment to notice how it leaves you feeling.
Keep in mind that this breathing technique (especially the breath holds) should never feel stressful. If it begins to make you anxious, just take a step back to a shorter count or that practice of an even inhale & exhale. With practice, dedication & patience, the breath work, and the holds, will begin to feel more familiar and more comfortable!