beginner

Box Breathing

Sama Vritti (Variant)

SAH-mah VRIT-tee

A simple yet powerful stress-regulation technique used by elite performers and tactical teams. It involves equal durations for inhalation, retention, exhalation, and suspension, creating a 'box' shape of breath.

Mudra:Jnana Mudra
Bandhas:
None
BalancingRestorative
The Practice Flow
1

Inhale for 4, Hold for 4.

2

Exhale for 4, Hold for 4.

3

Repeat the cycle.

Foundation

Sit or lie down comfortably. Relax the belly and shoulders.

Hand Position

Palms resting up or down on the knees.

Visualize tracing the four sides of a square with your breath.

Default Ratio

4:4:4:4

Inhale : Exhale

Advanced Ratio

8:8:8:8

Inhale : Retain : Exhale : Suspend

Nostril Focus:Both Nostrils