Pranayama - Sama Vritti - Calming Breath Technique

                             Pranayama  -  How to Practice Sama Vritti

Sama vritti is one of the most basic forms of pranayama and can be done almost anywhere, unobtrusively. It has been shown to reduce stress and anxiety fairly quickly, so it is an easily accessible calming technique. 

Keep in mind that, throughout the practice, the body should feel at ease and relaxed. Often, holding our breath initiates a stress response. Stay mindful and encourage the body to release tension as you get used to holding your breath for longer periods of time.

Step-By-Step Instructions

1. Come to sit on the mat in a comfortable, cross-legged position such as sukhasana, placing padding under your seat if necessary in order to keep the spine erect without effort. If sitting on the floor isn't possible, lie on your back or sit in a chair.
2. Close your eyes and begin to notice your natural breath, not changing anything at first. Give yourself a good five breaths or so.
3. Begin to slowly count to four as you inhale. Take a moment at the top of your inhalation with the lungs full of air. Then also count to four as you exhale. Again take a moment to feel empty. Then inhale again to another count of four. Continue this pattern. The exercise is to match the lengths of your inhales and exhales.
4. You may experiment with changing the number you count too; just make sure your inhalation and exhalation are the same lengths.
5. Continue breathing this way for several minutes.