“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 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.
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.