Pranayama
Sama Vritti
Box breathing 4-4-4-4 · 6 min
Before you begin
- Practise on a light or empty stomach, sitting upright and comfortable.
- Breathe gently; the breath stays smooth and without strain.
- If you feel dizzy, breathless or uneasy, return to natural breathing and rest.
- Skip any holds that feel uncomfortable; the practice works well without them.
- Shorten the holds or remove them if they feel effortful.
Please choose a gentler practice, or ask your teacher first, if you have:
- Pregnancy (practise only without holds and with guidance)
- High blood pressure or heart conditions (avoid breath holds)
- Recent surgery, especially of the chest, abdomen, eyes or ears
- Epilepsy (avoid breath holds)
- Acute cold, sinus congestion or blocked nostrils
Not a substitute for medical advice.
Sama Vritti means equal movement. Inhale, hold, exhale and rest each take the same count of four, like tracing the sides of a square. The even rhythm gives the mind a simple shape to follow, and it can be practised almost anywhere.
What it supports
- Supports a steady, even state of mind
- Gives attention a simple anchor
- Helps you pause between tasks