How to Practice Box Breathing (Sama Vritti Pranayama or Similar Breathing)

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How to Practice Box Breathing (Sama Vritti
Pranayama or Similar Breathing) In yogic
breathing, there are several types of pranayama
or breathing exercise, which involve long
breaths to consciously relax our bodies and allow
us to take control of our prana or life force
energy. A simple yet highly effective yoga
breathing exercise that anyone can learn from to
create a calm and peaceful mind. It focuses on
the idea of "equal" breathing which is known as
Box Breathing (Sama Vritti Pranayama), meaning
that the exhalation lasts the same amount of
time as the exhalation.
Taking the breaths, holding them in, and then
releasing them, the ratio between all these
determines this pranayama. How long you hold your
breath inside is the most important thing. Along
with inhaling and exhaling breath, if you keep
the holding time equal then this is Sama Vritti
Pranayama and if the holding time is odd then
your practice is Vishama Vritti Pranayama.
What is Sama Vritti Pranayama?
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• In yogic breathing, sama vritti pranayama is a
  yogic breathing exercise performed in the form
  of equalizing the duration of each breathing
  movement. This pranayama practice is a four-part
  yoga breathing technique used to create pranic
  harmony.
• The purpose of sama vritti is to calm the mind,
  reduce mental chatter, manage stress, and reduce
  distractions. In ancient Indian yogic science, it
  is divided into 4 basic parts to be understood
  clearly.
• Inhalation (puraka)
• Internal retention (antara-khumbaka)
• Exhalation
• External retention (bahya-khumbaka)
• Here, we find out what is the literal meaning of
  Sama Vritti Pranayama of Yoga.
• Sama is a Sanskrit word that literally means
  "same" and vritti means "flow" or "wave" (this
  vritti yoga is different from chitta vritti
  nirodha). The Sama here denotes "duration" and
  Vritti denotes "breath movement".
• With the practice of yoga, and especially
  pranayama, the introduction of sama vritti
  pranayama plays an important role, which is
  called square breathing or sometimes four-part
  even breathing. This breathing pattern teaches
  you to be aware of the Prana flow that moves in
  and out of your body in four stages.

How to Practice Box Breathing or Sama Vritti
Pranayama
Sama Vriti Pranayama is one of the most and
special pranayama. It is so easy that anyone
can do it anywhere and kids can learn
too. However, before mastering it immediately,
make sure to keep a few things in mind first. For
example, seated upright on the floor, keeping
your mouth straight, and your shoulder tight,
and the sitting position you choose should be
meditative also.
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• Come in any cross-legged meditative posture such
  as Sukhasana, Padmasana, and Siddhasana, or if
  you are not comfortable on the floor, a chair can
  be considered.
• Keep a peaceful environment around you and get
  away from external distractions. Place your
  hands above the knees in Gyan Mudra which can
  help in reducing stress and anxiety very
  quickly.
• To prepare for Sama Vritti, Spend a minute or
  two observing the normal breath. Then feel for
  how long you are inhaling and exhaling. You do
  not have to change it but take at least 5 good
  breaths in and out. Maybe the breathing in and
  out pattern is not equal.
• Now start Sama Vritti exercising.
• Step 1. Slowly inhale - When you feel that
  everything is calm. Count 4 seconds while
  inhaling the breath. You have to slowly raise
  your head correctly.
• Step 2 Hold the Breath In - Hold your breath
  here while mentally counting to 4 again. This
  will make you feel comfortable from the inside.
• Step 3 Slowly Exhale - Sitting upright, slowly
  exhale to the count of 4. While doing this,
  push the air out of your lungs and stomach.
• Step 4 Hold the Breath Out - Hold the exhale for
  another 4 counts. Continue this process of
  breathing in this manner.
• Its the end one cycle of Box Breathing.
• The benefits of Sama Vritti Pranayama

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• Sama vritti pranayama makes the Diaphragm active
• Refining the breath and awareness of prana flow
• Helps to reduce stress and anxiety
• Also help slow down the heart rate
• Increase oxygen to the brain
• Precautions Contraindications
• In case of High Blood Pressure skip the retention
  of breath.
• DONT practice Sama pranayama for those suffering
  from trauma as they send confusing signals to
  the body.
• A pregnant women's Diaphragm cannot adjust with
  the fetus.
• Conclusion
• Sama Vritti breath is helpful in yoga. Especially
  if you have recently started doing yoga. Inhale
  and release air through the nose 4 times, but in
  the meantime keep in.
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