समवृत्ति प्राणायाम
Sama Vritti — the Even Breath
sama = equal, vṛtti = movement — equal movement of breath
Four counts in, four held, four out, four empty — a perfectly square, steadying breath.
In the simplest words
Imagine drawing a square with your breath: breathe in for 4, hold for 4, breathe out for 4, stay empty for 4. Go around the square a few times and your mind gets quiet.
What it is
Sama vritti gives the breath four equal sides: inhale, gentle pause, exhale, gentle pause, each to the same slow count. Because the mind must count, it has no room left to spin — which is why the practice steadies racing thoughts so quickly. The same square pattern is taught today in hospitals and to athletes as "box breathing", but the idea of evening out the breath's movements is described in classical pranayama, where smooth, equal vrittis (movements) are the mark of a settled practice.
Where it comes from: Classical pranayama's principle of equalized breath movements; the counted square form is its widely taught modern arrangement.
Before you practise — health first
Skip the breath-holds if you are pregnant, or have high blood pressure, heart disease or panic attacks — breathe the no-hold version instead. Stop and breathe normally if you feel dizzy.
How to practise
Sit tall and comfortable. Take one deep belly breath to begin.
Breathe in through the nose for a slow count of 4.
Hold the breath in, softly, for 4 — no clenching in the throat or face.
Breathe out through the nose for 4.
Rest empty for 4, then begin the next round.
If holding feels hard, drop the pauses and simply breathe 4 in, 4 out — that is real sama vritti too.
Practise now
Breathe with the circle
The circle will grow as you breathe in and soften as you breathe out. Follow it.
Round 1 of 8
Sessions of a minute or more are added to your sadhana log — stored only on this device. Stop whenever your body asks.
When & how long
6–10 rounds to steady yourself; grow the count to 5 or 6 only when 4 feels completely easy.
What it is kept for
A steadying practice before exams, interviews and sleep; the counting gives an anxious mind a handrail to hold.