Calm Your Body With Equal Breathing - Sama Vritti Pranayama

Calming the body with equal breathing
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Choosing to take deep, regular breaths is a way to calm your autonomic nervous system, naturally reducing stress hormones in the body. It also helps focus your mind and can be used in meditation practice. And it's easy to do! Even kids can learn how do do a practice like sama vritti, which can be done almost anywhere and reduces stress and anxiety quite quickly. Learn this pranayama and then add it to your arsenal of calming techniques.


Calms the body by stimulating the parasympathetic nervous system. Helps focus the mind.


1. Come to sit in a comfortable, cross-legged position such as easy pose, taking padding under your seat as necessary. 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 inhale 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 to, just make sure your inhale and exhale stay the same length.

5. Continue breathing this way for several minutes.

Return to Introduction to Pranayama.

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