Sama vritti brings balance, not only to your breathing, but also to your mind. There are times when your breath mirrors your inner world: frantic when you feel rushed, shallow when you're tense, still when you're sad. What if you could consciously direct that breath—in a calm, even rhythm? Sama vritti is an ancient breathing technique from the yogic tradition that does just that.
Equal movement, still mind
The name sama vritti comes from Sanskrit and literally means "equal flow" or "equal movement." In the context of breathwork, it refers to creating equal lengths in the four phases of your breath: inhalation, retention, exhalation, and retention.
This breathing technique is closely linked to pranayama—the art of breath control within yoga—and is often practiced as preparation for meditation. It helps calm the mind, center attention, and cultivate a sense of inner peace. Unlike more dynamic breathing techniques, this one is subtle, gentle, and above all, deeply stabilizing.
The breath as four equal parts
In this technique, the breathing consists of a four-part structure:
- Inhalation (puraka) – a calm, conscious breath in
- Holding (antara kumbhaka) – the breath remains still in the body
- Exhalation (rechaka) – the breath flows out again
- Retention after exhalation (bahya kumbhaka) – a moment of silence before the next breath
Each phase lasts the same amount of time, for example, four seconds. This makes the breathing rhythm symmetrical and predictable—exactly what your nervous system needs to relax. Initially, you can start with 4-4-4-4. As you become more comfortable, you can increase the duration of each phase to five or six seconds. The goal isn't to breathe longer, but to maintain that rhythm smoothly and without tension.
What makes sama vritti so special?
While many breathing techniques focus primarily on exhalation or slowing the breath, sama vritti emphasizes balance. It's precisely this balance that signals to your body and mind that everything is okay. Not too much, not too little—just be. The regularity gives your mind less room to wander. Instead of thoughts racing off in all directions, you find a rhythm that radiates tranquility. It becomes easier to land in the moment. This breathing technique is therefore often used by people who meditate, want to prepare for a yoga session, or simply seek peace on a hectic day.
How do you practice sama vritti?
Find a quiet place where you can sit undisturbed for a few minutes. A comfortable position is important—this could be on a meditation cushion or a chair with both feet on the floor.
- Close your eyes and bring your attention to your breathing.
- Take a few deep breaths in and out to land.
- Then start counting: inhale for 4 counts, hold your breath for 4 counts, exhale for 4 counts, and then wait for 4 counts again.
- Repeat this rhythm for 6 to 10 rounds, or longer if it feels comfortable.
Keep your attention on the count. If you notice you're drifting, simply return to the count and your breath. Afterward, take a moment to reflect: what has changed in your body? And in your mind?
When does it fit into my day?
Sama vritti is ideal for moments when you're seeking inner stillness. For example, just before a meditation or yoga session, when you want to clear your head. But even if you notice your breathing creeping up in the middle of a busy workday, this technique helps you get back to your roots. Many people use it before bed to bring the body out of action mode. The even breathing invites the nervous system to relax and helps you rest more deeply. You can even integrate it into your evening ritual: light a candle, take a few mindful breaths, and slowly dim the light—including inside.
A breath that brings you back into balance
Unlike techniques that generate energy or trigger emotions, sama vritti is a breath that brings you together. Everything becomes equal. Everything comes into balance. And in that balance, you find space. Not because you have to do something, but because you allow yourself to simply breathe—mindfully and gently. By practicing just a few minutes daily, this breathing exercise can become an anchor in your day. A way to slow down, soften, and reconnect with your inner world. Your breath as a metronome, a guide, a trusted friend.
A silence in four phases
Sama vritti demonstrates that breathing is not just a physical act, but a subtle art of attunement. Each phase—in, pause, out, pause—invites you to be present, unhurried. It is precisely in this evenness that inner peace arises. It is a practice that aligns your body and mind. It teaches you that balance is not a destination, but a moment-by-moment experience. And that you can always find it anew—with four equal breaths, at any time of day.
