How to Practice Sama Vritti Pranayama (Box Breathing) - Benefits, Steps, Variations & More
- Sep 7, 2021
- 8 min read
Updated: 1 day ago
Learn how to equalize the breath to reduce stress and regulate emotions.
By PRANA EDITORS | Last Updated: April 24, 2025
First Read: Samaveta Pranayama (Double Nostril Breathing) in Yoga
This article is part of our Pranayama Series—a step-by-step path for building a lifelong breathwork practice. In Section One, we introduced eight foundational breathing exercises to help you develop breath awareness and strengthen the respiratory system. Now in Section Two, which includes this article, we're exploring pranayamas that build structure and rhythm. We previously covered Dirgha Pranayama (Three-Part Breathing) and Samaveta (breathing through both nostrils), and now it’s time to study Sama Vritti - the yogic version of the world-famous Box Breathing exercise.
Quick Overview: Sama Vritti means equal measure. Hence, this pranayama involves making the four parts of the breath–inhalation, internal retention, exhalation, and suspension–equal in intensity and duration. Doing so creates a calming and steady rhythm in both body and mind. In this Article: Meaning | Purpose | Steps | Variations | Benefits | Precautions |
In this guide, we’ll cover all aspects of this Sama Vritti Pranayama, including its steps, benefits, precautions, and a fool-proof action plan to structure your practice. As always, we’ve also included insights from modern and classical sources, along with links to relevant articles on our website.
What is Sama Vritti Pranayama?
Sama Vritti is a structured yogic breathing practice where all four parts of the breath cycle –inhalation, internal retention, exhalation, and external retention–are made equal in length. It can be practiced in a seated or lying-down position and repeated according to your capacity and comfort levels.
The name Sama Vritti comes from the Sanskrit words Sama (equal, balanced) and Vritti (movement or fluctuation). Together, Samavritti Pranayama refers to a breathing pattern of “equal movement,” symbolizing the even structure of the breath. But at a deeper level, this phrase points to the practice’s spiritual purpose: to balance or soften the fluctuations of the mind (think mental unrest).
Unlike classical pranayamas, Sama Vritti does not originate from ancient texts, but it’s widely taught in modern yoga. In fact, this pranayama is embraced in both spiritual and secular settings—from yoga studios and meditation circles to stress management programs and military training.
In modern wellness circles, this pranayama has evolved into many more accessible forms—including Equal Breathing, Triangle Breathing, and Square or Box Breathing. These variations use visual shapes to describe the exercise and guide the practitioner through the sequence (more on that later).
What’s the purpose of Sama Vritti Breathing?
At its heart, Sama Vritti Pranayama teaches us to breathe with intention—slowly, deeply, and evenly. But its purpose and applications shift depending on how and when you use it.
As a secular breathing technique, it is often practiced for its mental and emotional benefits, thanks to its ability to reduce stress, regulate emotions, and sharpen focus. It’s widely used in tactical settings, performance training, and high-pressure environments, where mental clarity is essential.
In the yogic tradition, Sama Vritti Pranayama mainly serves as a preparatory exercise in the early days of pranayama training. It helps students develop awareness of the breath, build control over the different phases of breathing, and gradually prepare the lungs for more advanced breathwork.
Yoga is often described as Chitta Vritti Nirodha (a mind without fluctuations). Vritti refers not only to breath but also to mental fluctuations—the rising and falling waves of thought and emotions that flood our mind. Sama Vritti aims to steady the breath to indirectly influence the mind, and when this is achieved, it allows us to break the cycle of reactivity and reconnect with our inner presence.
How to Practice Sama Vritti (Step-by-Step Guide)
Here are the steps to practice Sama Vritti Pranayama:
Posture: Sit in a meditation pose or lie down on a firm surface, maintaining a neutral spine. Close your eyes and bring awareness to the breath. Empty your lungs with a complete exhale.
Inhale: Inhale slowly and steadily through the nose for a chosen count—let’s say 4. Adjust this count to your natural capacity, keeping it comfortable and strain-free.
Internal Retention: If you're experienced or ready, hold your breath for the same count—4. If not, skip retention for now and focus on even inhale and exhale.
Exhale: Exhale slowly through the nose for the same count—4.
External Retention: After exhaling, hold your breath again for 4 counts. Once again, only include this step once you’ve developed your breath retention capacity.
Repeat: This completes one round of Sama Vritti Pranayama. You can continue this breathing cycle for a few minutes. Beginners should start with 8 to 10 rounds and gradually increase the intensity, duration, and complexity of their practice.
Conclude: After your final round, rest in a comfortable sitting or lying-down posture.
If you are new to breathwork, use this learning progression: Equal Breathing (Inhale-Exhale) → Triangle Breathing (Inhale-Hold-Exhale) → Box Breathing (Inhale-Hold-Exhale-Hold). We’ve walked you through an actionable plan to accomplish this in the next section.
Editor’s Note: The quality of your practice matters most. Sama Vritti should feel smooth not choppy, relaxed not rushed, and the pauses (breath retention) should be peaceful, not stressful. |
Learn Sama Vritti in Three Progressive Steps
While Sama Vritti is known for its simple, symmetrical structure, there are actually three main stages of the practice—each one preparing you for the next. Let’s explore them in detail:
Level One: Equal Breathing (Inhale-Exhale)
Equal Breathing is the most basic form of Sama Vritti, and also the best place to start. It simply means inhaling and exhaling for the same length of time, without holding your breath.
The first step is to choose a count that is natural and stress-free. For instance, you might begin with a 4:4 count. Over time, you extend it to 5:5, 6:6, and so on until you hit 10:10. The objective of this exercise is to establish structure and make inhale and exhale equally smooth and steady.
Level Two: Triangle Breathing (Inhale-Hold-Exhale)
Once you’ve grown comfortable with Equal Breathing (10:10), the next step is to gently introduce internal breath retention (Antara Kumbhaka in yoga). This variation is often referred to as Triangle Breathing because it shapes the breath like a triangle (refer to image).
The process is quite simple: You inhale, hold your breath, and exhale for the same duration—forming three equal parts of the breath cycle. Once again, start with a low count, such as 4:4:4, and gradually build towards a 10:10:10 count. The key is not how long you can extend each phase, but how smoothly you can breathe while maintaining balance between all three parts.
Remember, internal retention is a core element of many secular and yogic breathing techniques. But it’s a skill that needs to be cultivated slowly and intentionally. If you hold your breath without proper preparation, it can trigger anxiety, cause chest tightness, and even stress the nervous system.
Level Three: Box Breathing (Inhale-Hold-Exhale-Hold)
After mastering Triangle Breathing, the final step is to introduce external breath retention (Bahya Kumbhaka in yoga)—the pause after the exhale. This fourth phase completes the breath cycle and forms a stable, four-part structure, often visualized as the sides of a square.
Box Breathing involves the same steps outlined in the main Sama Vritti method: a steady and even cycle of inhale → hold → exhale → hold, repeated for several rounds. Once again, you start with a low count, such as 4:4:4:4. You can even try 4:4:4:2 if you lack capacity and are easing into external retention. Over time, you can build toward longer durations until you reach 10:10:10:10.
Once you’re settled into the rhythm, try to add visualizations. For instance, imagine tracing a square with each phase of breath. One side for the inhale. One side for the hold. One side for the exhale. One side for the pause. This simple mental image reinforces symmetry and steadiness in your mind.
Editor’s Note: Of the four phases, external retention is often the most challenging. Our body instinctively wants to breathe in after an exhale, and pausing even for a few seconds can feel uncomfortable. That’s why it’s essential to build up your practice slowly and patiently. |
Tips for an Effective Practice
The effects of Sama Vritti depend on how well and consistently you do it. These tips may help you get the most from your practice while keeping it safe and spiritually grounded:
Time: In yoga, early mornings are considered ideal for pranayama. But as secular breathwork, you can practice Sama Vritti Pranayama any time of day.
Location: Choose a quiet, well-ventilated space with a comfortable temperature.
Posture: Any posture where the spine is tall and breathing is unobstructed. You can sit in a meditation pose, use a chair, or lie down with a bolster under your knees.
Duration: 5 to 20 minutes, as per individual capacity.
Gaze: Keep your eyes closed or lower your gaze and soften it.
Mudras (optional): You can place both hands on your thighs, palms facing upward to receive energy or downward for grounding. Optionally, you can form yogic hand gestures like Chin Mudra (enhance focus) or Adi Mudra (improve breathing efficiency).
Awareness: Yoga students should bring awareness to the rhythm and sensations of breathing, using Samavritti as an opportunity to cultivate mindfulness.
Visualization: Mentally trace the shape of a geometrical pattern (illustrated below) –a triangle during Triangle Breathing and a square during the Box Breathing exercise.
Benefits of Sama Vritti Pranayama
Here are the well-established benefits of Sama Vritti Pranayama:
Activates the parasympathetic nervous system to promote calm
Enhances focus, cognitive clarity, and mindfulness
Helps reduce emotional reactivity and anxiety
Expands lung capacity and respiratory efficiency
Helps lower blood pressure and supports heart health
Encourages restful sleep and aids insomnia
Can be used as a therapeutic tool in stress management programs
Creates the ideal mental conditions for meditation and self-inquiry
Safety and Precautions
Sama Vritti Pranayama is generally safe for healthy individuals, especially when approached with moderation and proper guidance. However, avoid this practice if you have:
Recent injury, illness, or major surgery
Chronic respiratory conditions (e.g., COPD, asthma)
High blood pressure or heart-related issues
During pregnancy (avoid breath retention)
Vertigo or other balance-related conditions
Panic disorders or severe anxiety
Any condition worsened by holding your breath
In many of these cases, you can still practice Sama Vritti by skipping both breath-retention phases and focusing only on equal inhalation and exhalation. However, to ensure safety, it’s best to consult your physician and/or a qualified yoga therapist for personalized guidance.
Editor’s Note: Also note that due to their opposing effects on the nervous system, it’s not advisable to practice Sama Vritti and Vishama Vritti Pranayamas on the same day. |
Final Thoughts + What to Read Next
Once you feel confident with Sama Vritti Pranayama, you may want to explore Ujjayi Breathing, which flushes you with warmth as you gently constrict the throat during inhalation and exhalation. Sama Vritti also pairs well with Nadi Shodhana (Alternate Nostril Breathing) and So-Hum Meditation.
If you’ve found this guide helpful, consider supporting our work by sharing it with your community or making a one-time or monthly donation. You can also join our monthly newsletter to receive updates, practice tips, and exclusive breathing exercises—delivered straight to your inbox.
If you are looking for more calming/relaxing breathwork, these articles may interest you:
How + Why to practice Diaphragmatic Breathing
How can we improve this article?
Add more images and step-by-step diagrams
Include more references from classical yoga texts
Add an FAQ section
It doesn't need changes - this met my expectations
Comments