Sama Vritti (Equal Breathing)
Sama means equal and vritti means movement. In this simple pranayama the inhale and exhale are the same length, creating an even rhythm that many people find balancing and calming.
- Time
- 5–10 minutes
- Level
- Beginner
- Position
- Seated
- Best for
- Focus, balance, calming before sleep or work
Step by step
How to practise
- 1
Sit comfortably with a long spine and relaxed shoulders.
- 2
Breathe naturally for a few rounds.
- 3
Inhale through the nose for a count of 4.
- 4
Exhale through the nose for a count of 4.
- 5
Keep the breath smooth so each count is even.
- 6
After a few minutes, try 5 or 6 counts if comfortable.
- 7
Finish with a few natural breaths.
Rhythm · 8s cycle
Best for
Focus, balance, calming before sleep or work
Why practise it
Creates a steady rhythm that can help settle a busy mind and improve concentration.
Make it work for you
Tips & common mistakes
Tips
- Use a slow mental count or a timer
- Choose a count that feels easy, not challenging
Watch out for
Choosing a count that is too long and gasping between rounds.
Good to know
Questions
What count should I use?
Start with 4 in, 4 out. Increase only if it stays effortless.
Equal-ratio breathing is a foundational stage before ratios with longer exhales or retention are introduced.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- Cotton yoga blanket Warmth for Savasana and Yoga Nidra, or padding under knees. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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