Sama vritti

Diagram of yogic breath

Sama Vritti is a term derived from Sanskrit that is often translated to mean "equal fluctuation" or "uniform movement". In the context of yoga and meditation, Sama Vritti refers to a specific type of pranayama (breath control) practice where the inhalations and exhalations are kept at an equal length. This technique is considered fundamental in the practice of yoga and is often used as a method to calm the mind, reduce stress, and prepare the practitioner for deeper meditation.

Overview

Sama Vritti is sometimes also referred to as "box breathing" or "square breathing" due to the equal duration of each part of the breath cycle, including the inhalation, the hold at the top of the inhalation, the exhalation, and the hold at the bottom of the exhalation. This equality in the breath cycle is believed to create a balance in the autonomic nervous system, harmonizing the sympathetic nervous system (responsible for the 'fight or flight' response) and the parasympathetic nervous system (responsible for 'rest and digest' activities), leading to a state of mental equilibrium and physical relaxation.

Technique

The practice of Sama Vritti involves several key steps:

1. Begin in a comfortable seated position with the spine erect and the shoulders relaxed. Close the eyes gently to minimize external distractions.
2. Start to observe the natural breath without trying to modify it initially, allowing the body to settle and the mind to focus on the act of breathing.
3. Gradually start to equalize the length of the inhalations and exhalations. This can be done by silently counting to a specific number (for example, four) for both the inhale and exhale. The count can be adjusted based on personal comfort and lung capacity.
4. Once comfortable with equal breaths, the practitioner can introduce a pause after the inhalation and exhalation, making each segment of the breath cycle (inhalation, hold, exhalation, hold) equal in duration.
5. The practice should be continued for several minutes, with the practitioner maintaining a gentle focus on the breath and the count, allowing the mind to become calm and centered.

Benefits

Practicing Sama Vritti has several benefits, including:

• Reduction in stress and anxiety levels, as the equal breathing pattern can help to calm the mind.
• Improved concentration and focus, making it an effective preparatory practice for meditation.
• Enhanced lung capacity and respiratory efficiency through the deliberate control of breath.
• Balancing of the autonomic nervous system, promoting relaxation and reducing the physical symptoms of stress.

Considerations

While Sama Vritti is generally considered safe for most individuals, those with respiratory issues or other health concerns should consult with a healthcare provider or a qualified yoga instructor before beginning the practice. It is also important to approach the practice with patience and to not force the breath, gradually building the duration of the breaths as comfort and capacity increase.

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