Steady Breath: Square Breath For Calm & Focus

Sama Vritti, or square breathing, creates a steady internal rhythm by evenly inhaling, holding, exhaling, and holding. This guided practice calms the nervous system, reduces anxiety, and improves concentration. Cultivate emotional regulation, mental clarity, and a grounded sense of presence as you follow the breath.

Music by Narek Mirzaei

Transcript

Settle into your seat or lie down comfortably. Allow your spine to be tall but relaxed. Let your hands rest gently on your lap or perhaps onto your belly if you are lying down. Your eyes can soften or close. Allow yourself to settle in a little more fully, Aware of whatever parts of you are touching what you rest upon. Draw your attention to the movement of your breath, Just as it is. Together we'll take a few breaths to ground and arrive into the space. Inhale through your nose. Part your lips, Gentle exhale out of your mouth. Again, Just like that, Breath in and out. One more time, Inhale. And from this place of grounding and connection, We'll practice Samavritti, What can also be known as square breath or an equal rotation. And this will be an inhale for four counts, A hold for four counts, Exhale for four counts, And a hold for four counts. I'll guide you through the first few rounds, And then you'll have some space to explore this on your own. And finish the breath cycle that you're on, Exhale, Empty your belly. And then take a breath in for four, Three, Two, One. Hold, Four, Three, Two, One. Exhale, Four, Three, Two, One. Hold, Four, Three, Two, One. Inhale. Hold. Exhale. Now continue at your own rhythm. Allow the breath to form a steady and supportive shape. Finish the breath cycle that you're on. And release the breath control. Return to a natural inhale. And exhale. And take a moment in this space, Notice how you feel. Is there more spaciousness? Is there more stillness? Perhaps a sense of inner order? And together let's take a final deep breath in, Fill your belly. And a soft, Slow exhale out. Allow this breath to remind you that structure can support balance, Both within your body and throughout your life. Take the time that you need here. And then gently open your eyes and return to your day. Thank you.