Sama Vritti Pranayama (Box Breathing) Technique

By Greg Finch


“Emotions are like waves. Watch them disappear in the distance on the vast calm ocean.”

― Ram Dass

Sama Vritti Pranayama

(Box Breathing) Technique

Sama Vritti Pranayama is a powerful relaxation tool that can help clear your mind, relax your body, and allow you to focus. The best part? You can do it anywhere. Ideally find a comfortable seat with your back supported and feet on the floor.  

But if you're in a pinch use this anytime you need to. Feeling tense in a long line picking up groceries or a coffee? Yep do it right there. Eyes closed optional.


Breathe In

Breathe in through your nose, slowly counting to 4. Feel the air filling your lungs.



Hold your breath here and slowly count to 4 again. Try not to clamp your airways shut. Simply avoid inhaling or exhaling for 4 counts.


Breathe Out

Slowly exhale to the count of 4.



Hold the exhale for another 4 counts.

Repeat steps 1–4 for 4 minutes or until you feel calm and centered.

My stamina and paddling are really improved and that allows me to surf longer and stronger


I've noticed a big difference in really two main things. One is my pre-surf warm up gets my body loose and ready to surf. I feel like I'm not step-tripping over to myself as much. Doing those dumb falls that just waste a bunch of waves.

Second my stamina and paddling are really improved and that allows me to surf longer and stronger.

Josh Beckett - Winemaker

My Surfing Has Improved On So Many Levels


My surfing has improved on so many different levels working with Greg. I have developed much more confidence in the water. I feel more comfortable & strong out there. I can paddle longer, pop-up faster, and turn with more power.

Heather Miller - Acupuncturist for WSL

Those aches & pains after a sesh aren't there anymore


It really gave me direction of what to do to get my body feeling better. Some of those aches and pains I would get after a sesh aren't there anymore. I could see my body becoming much more reliable for me because of the exercises and techniques that were taught.

The personal service was awesome! Greg was very knowledgeable and easy to reach whenever. If I ever had a question he was there to help quickly.

Scott Williams

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