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Sama Vritti (Equal Ratio Breathing)

Breathing Technique

○ CalmingBeginner

Overview

Inhaling and exhaling for the same duration (e.g., 4 seconds each) to achieve balance in the nervous system.

Duration

5-10 minutes

Frequency

Daily or as needed

Guidance

Optional

Practice Steps

  1. 1Sit comfortably with a relaxed, upright posture
  2. 2Close your eyes and begin to deepen and slow your breath
  3. 3Inhale slowly and steadily through the nose to a count of 4
  4. 4Exhale slowly and steadily through the nose to a count of 4
  5. 5Continue the practice, maintaining an equal length for inhale and exhale, gradually increasing the count (e.g., to 5 or 6) if comfortable and effortless.

Primary Benefits

Stress ReliefFocus EnhancementNervous System BalanceMindfulness

Recommended Session

5–10 minutes. Start with 4s inhale, 4s exhale. Gradually increase to 6s/6s or 8s/8s as comfort allows.

Contraindications

Generally safe. Do not force the breath or strain. Stop if lightheaded or uncomfortable.

Related Techniques

Box Breathing (Square Breathing)

A pattern of four equal phases—inhale, hold, exhale, hold—to regulate the nervous system and calm the mind.

Resonant Breathing (Coherent Breathing)

Breathing at 5-6 breaths per minute to maximize heart rate variability and bring heart, lungs, and brain into coherence.

4-7-8 Breathing

A calming practice where the inhale is 4 counts, the breath is held for 7 counts, and the exhale is 8 counts, promoting parasympathetic activation.