Overview & Traditional Lineage
Equal Breath (Sama Vritti) is a classical pranayama rooted in Classical sama vritti. In for four, out for four. The simplest ratio and the one to use when the breath is ragged and nothing else will settle it.
Primary Goals: Anxiety, Focus. Themes: Panic, Steadying, Beginner.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Sit or stand. This one works anywhere and nobody can tell you are doing it. | 15s |
| 0:24 | Breathe in and count silently. One, two, three, four. | 15s |
| 0:45 | Breathe out for the same count. One, two, three, four. | 15s |
| 1:06 | If four is too long, use three. If it is too short, use five. Find the number that is comfortable and stay there. | 25s |
| 1:46 | The point is not the number. The point is that both halves are the same. | 30s |
| 2:25 | Ten rounds. Equal in, equal out. | 90s |
| 3:59 | If the count slips, that is information — the breath wanted to be a different length. Adjust and carry on. | 45s |
| 4:57 | Ten more. | 90s |
| 6:28 | Stop counting. Let the breath choose its own length again. | 40s |
Contraindications & Guidance
- Stop and breathe normally if you feel dizzy, tingling in the hands, or any tightness in the chest.
