Coherence Breathing For Calm & Balance

This foundational form of Sama Vritti invites you into the simplicity of matching the length of your inhale and exhale.

“Sama” means even, and “vritti” refers to the gentle movements of breath and mind — so this practice cultivates balanced rhythm, mental clarity, and a steady internal state.

It’s the perfect entry point into equal ratio breathing and a beautiful baseline for emotional and energetic neutrality.

This practice balances and regulates the nervous system, supports emotional steadiness and grounded presence, and calms anxiety, restlessness, and scattered thoughts. It also gently strengthens breath awareness and prepares the mind for meditation, creativity, and energy work.

Transcript

Hey everyone, It's Danny and welcome to Samavritti or Coherent Breath. So for this practice, We'll be breathing at a one-to-one ratio. So that means we'll inhale for a count and exhale for this same count. And so what this does, Along with calming us and bringing us into the present moment, Is it allows us to come into coherence. So we calm down the monkey mind and we focus on the breath to improve our concentration and presence. And so we also tap into the coherence, The rhythm of the heart here. So for this practice, We'll begin by breathing in for three and exhaling for three. We'll build up to four and then five. And so I will guide you through the practice and then give you a little bit of space to practice on your own. As with any breath work practice, If it doesn't feel aligned or it feels a little overwhelming, Just come back to breathe to your natural breath. So when you're ready to begin finding a comfortable seat, You can rest the hands on the knees, Finding a mudra if you wish. I like to press my index and thumb pad gently together just to create this energetic seal or lock throughout my pranayama practice. Closing down the eyes if that feels safe for you. Lengthening through the spine. Upright, Not uptight. Relax the shoulders, Loosen the jaw. And drop in. To begin, We'll breathe in deeply, Fill the lungs. And exhale slowly, Really. Inhale for one. Exhale three. Inhale one. Exhale, Three. Inhale one. Exhale three, In and out through the nose, Two. Inhale one, Exhale three. Adding on or staying here, Breathing in one breath. 4, Exhale, Four. Inhale once. 4. . . Exhale four. Breathing in one. Forward. Breathing out, Four. Breathing in, One. 4, Breathing out, Four. One staying here or adding on breathing in one three, Four. 5. . . Exhale, Five. One. Empty the lung. Inhale. One. Three, Feel the lungs expand, Four. Five all the way to the top Exhale, Five. Inhale one. 3. . . 4. . . 5. . . Exhale 5. Inhale. Exhale. Inhale. Exhale. Breathe in. Breathe. Few more rounds cooling your own breath in your own time. Maybe inhaling for a five and then exhaling for a five. Just finishing up on this last round with an exhalation. Emptying the lungs completely. And then just returning to your natural breath. Do you notice any shifts here? Did anything come up for you? How does the mind feel? How does the heart feel? Hopefully more balanced and coherent. Always, Thank you so much for practicing with me and I'll see you very soon. Namaste.