Regulate with Box Breath Variations

You’ve probably heard of Box Breathing. It’s an amazing and simple breathwork practice.

You’ve probably also heard that Navy Seals use this breath to regulate themselves in extremely stressful situations. 

So, we know it’s effective, but where does this breath pattern come from? Let’s go a little deeper with it…

SAMA VRITTI

This is a Sanskrit phrase describing ancient pranayama systems involving equalized four-part breathing.

✨ Sama - equal, balanced
✨ Vritti - movement, pattern

HERE ARE THE PARTS TO THE BREATH:

✨ Puraka - inhale
✨ Antar Kumbhaka - breath retention after inhale
✨ Rechaka - exhale
✨ Bahya Kumbhaka - breath retention after exhale

Did you know that there are variations to Sama Vritti (Box Breath) beyond just the 4/4/4/4 method that is typically taught? We’ll share a few here.

Need to get more deeply into a “rest & digest” parasympathetic nervous system state? Try extending ONLY the exhale and held exhale to double the count of the inhale and inhale hold.

FOR EXAMPLE:

✨ Inhale for a count of 4
✨ Hold for a count of 4
✨ Exhale for a count of 8
✨ Hold for a count of 8

Here’s another variation. In the Kundalini Yoga practice, there is a meditation called Meditation for a Calm Heart that utilizes Sama Vritti (Box Breath) with mudra & posture included. Start with 3 minutes.

MEDITATION FOR A CALM HEART:

✨ Sit in a comfortable, seated meditation posture with a tall spine
✨ Place your left hand on your heart, fingers are parallel to the ground, pointing to the right.
✨ Right hand is in Gyan Mudra (thumb & index finger touching) with the palm facing away from the body at the level of the heart (see photos)
✨ Practice your preferred version of Sama Vritti (Box Breath)
✨ To end, breathe in & out 3 times strongly and relax your posture

Try these variations of Box Breath & let us know how it goes for you!