What is Sama Vritti?
Sama Vritti means “equal movement.” In this beginner version, the inhale and exhale receive the same comfortable count, with no breath retention. The aim is not to take the biggest possible breath, but to notice and gradually smooth a balanced rhythm.
How to practise
- Sit comfortably with the spine naturally tall.
- Take one or two ordinary breaths and soften the jaw and shoulders.
- Inhale through the nose for four gentle counts.
- Exhale through the nose for four gentle counts.
- Continue briefly without straining or trying to fill the lungs completely, then return to natural breathing.
Possible benefits
- May help settle scattered attention.
- May build awareness of breath rhythm.
- May provide a simple preparation for meditation.
Cautions
- Keep the breath natural; shorten the count if four feels long.
- Do not add breath holds when learning the practice.
- Stop and return to normal breathing if you feel dizzy, breathless, anxious, painful, or uncomfortable.
Practise gently
Shoonyaka offers educational wellbeing guidance, not medical advice or treatment. Practise seated or lying safely, never while driving, in water, or operating equipment. If you are pregnant, under 18, have a heart, blood-pressure, neurological or respiratory condition, or are recovering from illness or surgery, ask a qualified healthcare professional about unfamiliar breathwork.