Breathwork For Focus (Sama Vritti Pranayama)

Sama Vritti Pranayama (also known as "equal breathing" or "box breathing") is a soothing breathwork practice that helps to clear the mind and instill a sense of focus through ratio breathing. This pranayama includes breath retention, which may not be suitable for everyone, so please practice mindfully.

Background Music: Focal Point by Bruce Brus | Available on Epidemic Sound

Transcript

Hello my friends! Welcome back to Your Journey Yoga. My name is Natalia and today I will be guiding you through some breath work for focus. We will be utilizing Samavritti Pranayama, Also known as equal breathing or box breathing. This pranayama does include breath retention, Which may not be suitable for everyone. So please engage with this practice mindfully. Take a moment to find any support you would like to have, Whether that's a block, Bolster or a chair. And we'll begin. For this pranayama, We want to find a nice supportive seat. Whether that's in a chair or on the ground with a block or a bolster. We just want to come into a shape where we can have a nice tall spine. And as you find your seat and you start to settle in, You can start to relax through the muscles of your face. Maybe closing your eyes if that feels okay for you. Finding some ease in your shoulders. Letting your arms relax. Letting your legs soften. And if it feels supportive for you, You can bring one hand to the heart and the other hand down to your low belly. For this pranayama practice, We will begin with a count of four. For an inhale, A hold, An exhale and another hold. I will guide you through this, So just tune into my voice. Let's take a normal inhale and an exhale to begin. And then we'll inhale for one, Two, Three, Four. Hold for three, Two, One. Exhale one, Two, Three, Four. Hold for three, Two, One. Inhale one, Two, Three, Four. Hold for three, Two, One. Exhale one, Two, Three, Four. Hold for three, Two, One. Inhale one, Two, Three, Four. Hold for three, Two, One. Exhale one, Two, Three, Four. Hold for three, Two, One. Inhale one, Two, Three, Four. Hold for three, Two, One. Exhale one, Two, Three, Four. Hold for three, Two, One. And take a normal inhale and exhale, Letting it go. Just take a moment to notice how you feel in the body, How you feel in the mind. Letting the breath relax for a moment. And then we'll do another few rounds together. Take a normal inhale and exhale. And we'll begin. Inhale one, Two, Three, Four. Hold for three, Two, One. Exhale one, Two, Three, Four. Hold for three, Two, One. Inhale one, Two, Three, Four. Hold for three, Two, One. Exhale one, Two, Three, Four. Hold for three, Two, One. Inhale one, Two, Three, Four. Hold for three, Two, One. Exhale one, Two, Three, Four. Hold for three, Two, One. Inhale one, Two, Three, Four. Hold for three, Two, One. Exhale one, Two, Three, Four. Hold for three, Two, One. Inhale one, Two, Three, Four. Hold for three, Two, One. Exhale one, Two, Three, Four. Hold for three, Two, One. Continue on your own. Do one more round wherever you are. And after your final round of Samavritti Pranayama, Allow yourself to return to normal breathing. Again, Taking a moment to notice how you feel physically, How you feel mentally, And energetically. Also taking a moment for gratitude for showing up for this practice. It has been an honor to be your guide, And I will see you in the next one. Namaste.