Breathing technique · Balance
Equal Breathing (Sama Vritti)
Equal breathing, known in yoga as Sama Vritti, matches the length of each inhale and exhale. It is a foundational pranayama practice that brings evenness to both body and mind.
Inhale 4 · Exhale 4
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How to do equal breathing
- Breathe through your nose, keeping the breath silent.
- Inhale for 4 counts.
- Exhale for 4 counts.
- Once comfortable, you can lengthen both sides to 5 or 6.
Benefits
- Brings a sense of balance and evenness
- A gateway to longer meditation
- Easy to keep up for long sessions
When to use it
At the start of yoga or meditation, or any time you want to feel centered.
Questions
How long should I practice equal breathing (sama vritti)?
Start with 3 to 5 minutes. One cycle takes 8 seconds, so 5 minutes is about 38 breaths. With practice, 10 to 20 minutes a day gives the deepest effect.
Is equal breathing (sama vritti) safe?
For most people, yes. Breathe gently and never strain. If you feel dizzy or lightheaded, return to normal breathing. If you are pregnant or have a heart or lung condition, check with your doctor before practicing breath holds.
Can I do equal breathing (sama vritti) with music?
Yes. Relax guides equal breathing (sama vritti) with an animated orb and optional soft tones or voice cues, and pairs it with 100 free calming tracks and nature sounds like rain and ocean waves.
More breathing techniques
Calm Breathing
A gentle rhythm with a slightly longer exhale. The easiest way to settle in.
Box Breathing
Four equal sides: inhale, hold, exhale, hold. Steady and grounding.
4-7-8 Breathing
Long hold, longer exhale. The classic wind-down before sleep.
Coherent Breathing
About 5.5 breaths per minute, the rhythm linked to resonance and heart rate variability.
Physiological Sigh
Double inhale through the nose, long exhale through the mouth. Quick relief from stress.
Long Exhale Breathing
Breathe out twice as long as you breathe in. Soothing and simple.
Triangle Breathing
Three equal sides. A softer cousin of box breathing.
Alternate Nostril Breathing (Nadi Shodhana)
Breathe through one nostril at a time. A calming yoga classic.
Pair it with a guided meditation
Body Scan Meditation
Move your attention slowly from head to toe, releasing tension as you go.
5-4-3-2-1 Grounding
Use your five senses to come back to the present when anxiety pulls you away.
Loving-Kindness Meditation (Metta)
Send warm wishes to yourself, loved ones and the world.