Accessing Calm: The Benefits of Equal Breathing (Sama Vritti Pranayama)
In the world of yoga therapy and mindfulness, finding your breath is often the first step towards finding your center. There are numerous pranayama techniques that can help you achieve this. One practice that stands out for its simplicity and effectiveness is Sama Vritti Pranayama (Sanskrit), also known as Equal Breathing (English). This ancient technique, rooted in yoga, offers a host of benefits for both body and mind. Yoga therapy prioritizes breathwork as a tool for regulating the nervous system because of how strongly our breath effects our well-being. Here, we'll explore the advantages of incorporating Equal Breathing into your daily routine.
Understanding Sama Vritti Pranayama (Equal Breathing)
Sama Vritti Pranayama, often referred to as "Equal Breathing," is a basic yet powerful breathing exercise that involves inhaling and exhaling for an equal length of time. It can be practiced in various positions, including sitting or lying down, making it accessible to practitioners of all levels. As a yoga therapist, this is the first practice I introduce to people who are new to breathwork/pranayama.
The Benefits of Equal Breathing (Sama Vritti Pranayama)
Stress Reduction & Emotional Stability: Equal Breathing can induce a deep state of relaxation. The equalized breath calms the nervous system, activates your parasympathetic response, reduces hypervigilance, anxiety, and tension. Regular practice of Sama Vritti Pranayama can help stabilize mood swings and emotional fluctuations, allowing for greater emotional resilience.
Improved Sleep Quality: Equal Breathing can be a natural remedy for insomnia and other sleep-related issues. Practicing this technique before bedtime, or when you wake up in the middle of the night and have trouble falling back to sleep, can help relax the mind and make the journey back to sleep quicker!
Enhanced Focus and Concentration: Equal Breathing requires your full attention, which can help improve mental clarity, concentration, and the ability to stay present in the moment. It is particularly beneficial before tasks that require intense focus like before a test!
Balances the Autonomic Nervous System: By regulating the breath, this pranayama practice can help balance the autonomic nervous system, promoting overall well-being and reducing the fight-or-flight response.
Strengthened Core Muscles: The controlled breathing in Equal Breathing engages the core muscles, contributing to improved posture and overall body strength. To activate this benefit, think of relaxing and expanding your abdomen with each inhale and then engage your abdominal muscles to press the air out like squeezing out a tube of toothpast with each exhale. After a few rounds, you’ll feel how much your musculature can effect your breath!
Mind-Body Connection: The consistent rhythm of equal breath helps establish a strong connection between the body and mind, fostering a greater sense of self-awareness and mindfulness. At the end of the day, this is really the goal of ALL yogic practices!
The Technique
This practice is arguably the most simple breathwork practice that exisits and is always the first one I teach to new yoga therapy clients because it is easy to incorporate into daily life. It can be done while sitting or laying down. You can even do this practice while working, driving or really anytime and anywhere!
To practice equal breathing (sama vritti), Start with an inhale through your nose for a count of 3… 2… 1… Then, exhale for the same count of 3… 2… 1… Maintain a smooth and controlled breath. Continue this rhythmic cycle of equal inhalation with equal exhalation. Complete as many rounds as you need in order to feel a shift in your mind, emotions or body.
Want to follow along with me? Watch and practice with me here!
Equal Breathing, or Sama Vritti Pranayama, is a versatile and accessible pranayama practice. Whether you're seeking stress relief, improved concentration, or better sleep, this simple yet effective technique can be a valuable addition to your daily routine. The beauty of Equal Breathing lies in its simplicity; it's a tool that's always within reach, and offers a straighforward and tangible pathway to inner calm. Experiment with this practice and, soon enough, you'll discover the profound impact it can have on your life and your overall sense of well-being.
