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In the diverse world of breathing techniques that promote relaxation and mindfulness, Equal Breathing, known as “Sama Vritti” in Sanskrit, stands out for its simplicity and balance. This technique involves inhaling and exhaling for an equal length of time. This article delves into the benefits, underlying principles, and practical applications of Equal Breathing, offering insights into how this ancient practice can be beneficial in our modern lives.
Understanding Equal Breathing (Sama Vritti)
Equal Breathing, or Sama Vritti, translates to “equal fluctuation” in Sanskrit, highlighting the technique’s focus on creating balance in the respiratory system. It is a foundational practice in yoga and meditation, known for its ability to harmonize the body and mind. By inhaling and exhaling for an equal count, typically starting with four seconds each, practitioners can achieve a sense of equilibrium and calm.
How to Practice Equal Breathing
1. Find a Comfortable Position
Sit or lie down in a quiet, comfortable space. Ensure your posture allows for easy breathing.
2. Start with a Simple Count
Begin by inhaling through your nose to a slow count of four, then exhale through your nose for the same count.
3. Gradually Increase the Duration
As you become more comfortable, you can extend the count, ensuring the inhale and exhale remain the same length.
4. Maintain Focus on the Breath
Keep your attention on the rhythm of your breathing, letting go of distractions.
5. Practice Regularly
Incorporate Equal Breathing into your daily routine, using it as a tool for relaxation and focus.
"Equal Breathing helps to synchronize the cardiovascular, nervous, and respiratory systems, leading to a state of mental and physical balance."
The Science Behind Equal Breathing
The physiological basis of Equal Breathing lies in its ability to regulate the autonomic nervous system, which controls the body’s unconscious actions. According to Dr. Richard Brown, an associate clinical professor of psychiatry at Columbia University and a renowned breathing techniques expert, “Equal Breathing helps to synchronize the cardiovascular, nervous, and respiratory systems, leading to a state of mental and physical balance.“1
Regular practice of Equal Breathing can lead to:
Reduced Stress and Anxiety
By calming the sympathetic nervous system, this technique can decrease the body’s stress response, leading to lower levels of cortisol, the stress hormone (Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V., 2006)2.
Improved Concentration and Mental Clarity
Focusing on the breath can enhance mental focus and attention (Zeidan, F., Johnson, S. K., Diamond, B. J., et al., 2010)3.
Enhanced Emotional Regulation
Controlled breathing can lead to better management of emotions and mood (Philippot, P., Chapelle, G., & Blairy, S., 2002)4.
Benefits of Equal Breathing
The benefits of Equal Breathing are both mental and physical, making it a versatile practice for various needs:
Stress Relief
It can be particularly effective in acute stress situations, providing a quick method to calm the nervous system.
Sleep Improvement
Practicing before bedtime can help relax the mind and body, promoting better sleep quality.
Mindfulness and Meditation Enhancement
It serves as an excellent foundation for deeper meditation practices, aiding in achieving mindfulness.
Balanced Energy Levels
Unlike more stimulating breathing practices, Equal Breathing helps maintain steady energy levels, neither overly energizing nor sedating.
Incorporating Equal Breathing into Daily Life
To effectively integrate Equal Breathing into your life:
Start Your Day
Begin your morning with a few minutes of Equal Breathing to set a calm tone for the day.
Transition Between Activities
Use the technique to transition mindfully between different parts of your day.
Manage Stressful Moments
Apply it during stressful times for immediate stress relief.
Pre-Sleep Ritual
Practice it as part of your nighttime routine to prepare for restful sleep.
Challenges and Considerations
While Equal Breathing is generally safe and easy to practice, beginners might initially find it challenging to maintain focus or manage the equal count. It’s important to be patient and gradually build up the practice according to one’s comfort level.
Expert Endorsements
Health experts and mindfulness practitioners widely endorse Equal Breathing. Jon Kabat-Zinn, the founder of the Mindfulness-Based Stress Reduction program, emphasizes the value of breath-focused practices for cultivating mindfulness and relaxation (Kabat-Zinn, J., 2003)5.
Conclusion
Equal Breathing, with its roots in ancient practices and supported by contemporary scientific research, offers an accessible path to stress relief, emotional balance, and mental clarity. As a simple yet powerful technique, it reminds us that sometimes the key to well-being lies in returning to the basics — the balanced rhythm of our breath.
Equal Breathing Book Recommendations
Here is a collection of the best books on the market related to equal breathing:
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Your Thoughts about Equal Breathing
It’s highly recommended that you jot down any ideas or reflections that come to mind regarding equal breathing, including related behaviours, emotions, situations, or other associations you may make. This way, you can refer back to them on your Dashboard or Reflect pop-ups, compare them with your current behaviours, and make any necessary adjustments to keep evolving. Learn more about this feature and how it can benefit you.
References
Brown, R. P., & Gerbarg, P. L. (2009). Yoga Breathing, Meditation, and Longevity. Annals of the New York Academy of Sciences, 1172(1), 54-62.
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571.
Zeidan, F., Johnson, S. K., Diamond, B. J., et al. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597-605.
Philippot, P., Chapelle, G., & Blairy, S. (2002). Respiratory feedback in the generation of emotion. Cognition & Emotion, 16(5), 605-627.
Kabat-Zinn, J. (2003). Mindfulness‐based interventions in context: past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.
