Box Breathing (Sama Vritti)
Box Breathing, also known as Sama Vritti, is a rhythmic breathing technique involving equal durations for inhalation, breath retention, exhalation, and post-exhale retention. This structured pattern aims to calm the nervous system, reduce stress, and enhance mental clarity.
- 1Find a comfortable seated or lying position, ensuring your spine is straight and relaxed.
- 2Gently close your eyes or soften your gaze, and place one hand on your chest and the other on your abdomen to feel your breath.
- 3Slowly exhale all the air from your lungs, emptying them completely.
- 4Inhale deeply through your nose for a count of four, feeling your abdomen expand.
- 5Hold your breath at the top of the inhale for a count of four.
- 6Exhale slowly and completely through your nose for a count of four, feeling your abdomen contract.
- 7Hold your breath at the bottom of the exhale (lungs empty) for a count of four.
- 8Repeat this 'inhale-hold-exhale-hold' cycle for the recommended duration, maintaining the equal count for each phase.
The equal phases of Box Breathing promote a balanced respiratory rhythm, which directly influences the autonomic nervous system. By extending the exhale and introducing holds, it stimulates the vagus nerve, increasing parasympathetic tone and reducing sympathetic overdrive. This process helps to lower heart rate, decrease blood pressure, and improve heart rate variability (HRV), fostering a state of physiological coherence. The controlled breath holds also gently increase carbon dioxide levels, which can enhance CO2 tolerance and improve oxygen delivery to tissues via the Bohr effect, contributing to a sense of calm and focus.
Treats Symptoms
Target Metrics
Generally safe for all populations. Individuals with severe respiratory conditions, uncontrolled hypertension, or cardiovascular disease should consult a healthcare professional before practicing any breath-hold techniques.
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