Finding Balance Through Breath: How to Practice Sama Vritti Pranayama

In a world that often feels chaotic and fast-paced, the breath is our most accessible tool to return to a place of calm and inner steadiness. One of the simplest yet most effective breath practices for finding this equilibrium is Sama Vritti Pranayama, or “Equal Ratio Breathing.”

What is Sama Vritti?
In Sanskrit, Sama means “equal,” and Vritti means “fluctuation” or “flow.” Sama Vritti is the practice of equalizing the length of your inhale and your exhale. This rhythmic, even breath calms the nervous system, helps focus the mind, and creates a sense of steadiness throughout the body.

It’s a beautiful practice for grounding before meditation, centering at the start of a yoga class, or resetting during times of anxiety or overthinking.

Benefits of Sama Vritti

• Balances the nervous system (soothing for stress, anxiety, or overwhelm)

• Enhances focus and mental clarity

• Supports restful sleep

• Helps regulate the breath during physical or emotional tension

• Teaches breath awareness and control

How to Practice Sama Vritti

You can begin right now. All you need is your breath and a few minutes of quiet.

Step-by-Step Guide:

1. Find a comfortable seat or lie down.
   Sit with your spine tall, shoulders relaxed, or recline with your hands resting on your belly or heart.

2. Close your eyes and notice your natural breath.
   Observe the inhale and exhale without changing it. Let the body settle.

3. Begin equal breathing.
   Inhale through the nose for a slow count of 4...
   Exhale through the nose for the same slow count of 4...
   (Feel free to adjust the count to 3, 5, or even 6 depending on your comfort.)

4. Continue this steady rhythm.
   Inhale 1...2...3...4
   Exhale 1...2...3...4
   Let the breath remain smooth, without force or strain.

5. Optional: Add natural pauses.
   Once you’re comfortable, gently pause at the top of the inhale and the bottom of the exhale, just for a moment, before beginning the next breath. Never hold the breath uncomfortably.

6. Practice for 2–5 minutes to start.
   Over time, you can increase your practice to 10 minutes or more as you build breath awareness.

Tips for Your Practice

• If the count of 4 feels too long or short, adjust it—but keep inhale and exhale equal.

• You can use a timer, a metronome app, or mentally count “inhale, two, three, four…” to keep rhythm.

• This is a perfect pranayama to do before sleep, during meditation, or after a stressful moment.

• Practice on an empty stomach or at least an hour after eating.

🧘‍♀️ Final Thought:

Sama Vritti is a reminder that balance doesn’t have to be complicated. Sometimes, it begins with a single, steady breath. Like the gentle tide of the ocean, this practice teaches us that through rhythm and awareness, we can return to calm, again and again.

🌿 Want to explore more breath practices or integrate pranayama into your yoga journey? Join me in class or follow along at @prana_yoga_with_kat.

Just Breathe