Sama-vṛtti Prāṇāyāma
Make inhale and exhale the same quiet length, the simplest possible practice, and one of the most quietly profound.
How to practise
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Sit tall; breathe normally for a moment and notice the breath's rhythm.
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Count the inhale silently, one, two, three, four.
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Exhale to the same count.
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Keep both equally comfortable; adjust the number down if needed.
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Continue for 5 minutes; let the counting fade into the rhythm.
Benefits
- Balances the breath and, with it, attention
- Builds concentration on an easy, constant count
- Settles vāta's unevenness and pitta's rush in the same sitting
- A discreet practice, usable anywhere, on a bus or before a meeting
Contraindications & cautions
- If the count creates strain, shorten it; equality matters, length does not
- Skip breath retention until trained (keep it sama-vṛtti, not box breathing, at first)
If you are pregnant, or live with a cardiac, respiratory or mental-health condition, consult a qualified teacher and a physician before practising. Never strain the breath.
In the tradition
Sama means equal; vṛtti means movement or wave. The instruction is the whole practice in two words, make the two waves of the breath the same size. Desikachar’s lineage treats it as the patient gateway to every more elaborate ratio.
Sources & further reading
- Light on Pranayama , B. K. S. Iyengar (equal ration as the foundation of rhythm training)
- The Heart of Yoga , T. K. V. Desikachar