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
- 01
Sit comfortably with a long spine and relaxed shoulders.
- 02
Breathe naturally for a few rounds.
- 03
Inhale through the nose for a count of 4.
- 04
Exhale through the nose for a count of 4.
- 05
Keep the breath smooth so each count is even.
- 06
After a few minutes, try 5 or 6 counts if comfortable.
- 07
Finish with a few natural breaths.
Make it work for you
Small adjustments make the biggest difference. Keep every breath comfortable.
Tips
- Use a slow mental count or a timer
- Choose a count that feels easy, not challenging
Common mistakes
Choosing a count that is too long and gasping between rounds.
Why practise it
Creates a steady rhythm that can help settle a busy mind and improve concentration.
In the tradition
Equal-ratio breathing is a foundational stage before ratios with longer exhales or retention are introduced.
Practise with care
Safety
Return to normal breathing if you feel short of breath or lightheaded.
Educational guidance, not medical advice. If you are pregnant or managing a heart, lung, blood-pressure or mental-health condition, check with a qualified professional first.
Questions
What count should I use?
Start with 4 in, 4 out. Increase only if it stays effortless.
Keep exploring
All techniquesBox Breathing
Inhale, hold, exhale and hold for equal counts — a structured breathing pattern for focus and calm under pressure.
Extended Exhale Breathing
Make the exhale longer than the inhale — a simple, effective breathing pattern traditionally used to calm the body and mind.
Nadi Shodhana (Alternate Nostril Breathing)
Breathe through one nostril at a time to create a balanced, calm and focused state — a classic pranayama for every level.