Hi everyone,
And thank you so much for joining me for this Sama Vritti Pranayama.
While you get comfortable,
I will explain a little bit about this breathing technique.
Sama means equal,
And Vritti means fluctuation.
So this technique is an equal fluctuation breathing style,
Or also known as box breathing.
With that being said,
The purpose of this technique is to get your inhales and exhales to be as equal and smooth as possible.
Today,
We will be using a count of four,
But feel free to use whatever count feels comfortable for you.
This technique is great for harmonizing the flow of prana and energy within the body,
As it is a balancing and grounding technique.
The key to this exercise is breath retention,
Also known as kumbhaka,
Which will be the sides of our box.
We will inhale for a count of four,
Hold for a count of four,
Exhale for a count of four,
And hold again for a count of four,
Staying in this rhythm as we continue to breathe in and out through the nose.
Now that you're comfortable,
Let's take a moment to settle into the body,
And I will let you know when to begin the breathing technique.
Grounding down into your sit bones and extending through the crown of the head.
Sitting up nice and straight.
Gently closing down the eyes as you welcome a softness to the face.
Relaxing the eyebrows,
Shoulders,
Neck,
And back,
And resting your hands on your lap in a comfortable position.
Let's begin by taking a few deep cleansing breaths together.
Breathing in deeply through the nose,
And letting out a soft sigh through the mouth.
Let's take two more breaths together like this.
Breathing in through the nose,
And letting out a soft sigh.
One more time.
Breathing in through the nose,
And sighing it out.
Now let your breath return to its natural rhythm.
Know that you are in complete control,
And that you do not need to force or change anything.
Feeling the mind and body relax more and more with each breath,
As you simply breathe in and out through the nose.
Feeling the air as it enters the nose,
And observing how it is cool upon your inhale,
But changes to warm as you exhale.
Feeling the rise and fall of the stomach with each breath,
And taking notice of any sensations that may arise.
Using your inhales to welcome new vibrant oxygen into the body,
And using your exhales to release any tension or stress.
Do your best to stay present with the breath,
And in this moment.
Breathing through one more breath cycle before we begin the breathing technique.
Inhaling through the nose,
And exhaling through the nose.
And begin inhaling for a count of 4.
3,
2,
1.
Hold.
4,
3,
2,
1.
Exhale.
4,
3,
2,
1.
Hold.
4,
3,
2,
1.
Keep it going.
Inhale.
4,
3,
2,
1.
Hold.
4,
3,
2,
1.
Exhale.
4,
3,
2,
1.
Hold.
4,
3,
2,
1.
Stay with this rhythm.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Let's take a deep cleansing breath together.
Breathing in deeply through the nose,
And exhaling through the nose.
And let's begin the box breathing technique again.
Breathing in for a count of 4.
3,
2,
1.
Hold.
4,
3,
2,
1.
Exhale.
4,
3,
2,
1.
Hold.
4,
3,
2,
1.
Stay with this rhythm.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
If this feels good,
What would it feel like to breathe at your fullest capacity?
Try expanding your box from a count of 4 to a count of 6 for this last minute.
Inhale for a count of 6.
5,
4,
3,
2,
1.
Hold.
6,
5,
4,
3,
2,
1.
Exhale.
6,
5,
4,
3,
2,
1.
Hold.
6,
5,
4,
3,
2,
1.
Let's continue for 30 more seconds,
Listening to your body and doing what feels best for you.
Let's take a deep cleansing breath together.
Breathing in deeply through the nose and exhaling through the nose.
Let your breath return to its natural rhythm as you take notice of any sensations or thoughts that may arise.
Continuing to breathe deeply in and out through the nose.
Gently bringing your attention to the heart space as you give yourself thanks for taking this time out of your busy day.
Begin to gently awaken the body by wiggling your fingers and toes,
Moving however you feel is needed,
And when you are ready,
Fluttering your eyes open.
Thank you so much for being here and I look forward to breathing with you again soon.
