Square Breathing For Calm And Stability

In Samavrtti or Square Breathing, we use a steady rhythm to quiet the mind and bring stability. By focusing on the root chakra, or Muladhara, this practice grounds us deeply, calms our energy and encourages a meditative, tranquil state. The effects include a calming of the mind, a sense of stability, and sometimes even a mild trance-like state. Music edition by Matias Borracine in Insight Timer.

Transcript

Welcome.

We will now perform Samavritti Pranayama,

The square Pranayama,

In which we concentrate to feel an arousal of the deep levels of Muladhara Chakra,

The root chakra,

A calming of the energy and the inducing of a meditative frame of mind.

You may choose whether you want to use the mantra Aum or numbers to count time and keep the rhythm.

Choose a rhythm that you know you can maintain.

Assume a comfortable position where your spine is straight,

Your body relaxed.

We will begin with three ventilation breaths,

Meaning you are going to inhale forcefully through the nose and exhale through the mouth.

Let's do the first one together.

Inhale deeply.

Exhale.

Now do it two more times by yourself.

Inhale.

Exhale forcefully through the mouth.

Again,

Inhale.

Exhale and relax for a moment.

Very good.

Make yourself comfortable.

Spine straight.

Close your eyes.

And let's prepare for the first round together.

We are going to inhale in four times.

You can say in your mind Aum,

Aum,

Aum,

Aum while you inhale or you can also count the time.

One,

Two,

Three,

Four.

Let's begin.

Inhale through the nose.

One,

Two,

Three,

Four.

Hold your breath.

One,

Two,

Three,

Four.

Exhale.

One,

Two,

Three,

Four.

Hold the breath retention.

One,

Two,

Three,

Four.

And now keep going by yourself.

You can keep this rhythm four or if you feel more confident use any other number higher than this one.

Remember,

You can count the numbers or say in your mind Aum,

The quantity of time,

The rhythm that you have chosen.

Let's begin.

You can exhale through the mouth very gently.

No one can really perceive that you are exhaling through the mouth.

Very good.

Keep going.

If you lose the counting,

Come back to it.

A little more.

That will do.

Eyes closed.

Attention focused to perceive the calming down of the mind and a specific altered state of consciousness like a state of trance.

Note the connection between this state of consciousness and the arousal of the deep levels of Mooladhara chakra,

The root chakra,

A state of stability.

Very good.

We conclude for today.

Thank you all for your presence and participation.

Come back tomorrow for another practice.

Have a wonderful day.

Reviews

This is explained clearly. It is very relaxing and calming. Thank you.