Riya Vyas, Founder of Unalome Yoga & Wellness Studio, Delhi, and Co-Founder of SOL Wellness, is introducing a powerful yogic practice to modern wellness enthusiasts – Sama Vritti Pranayama, also known as box-breathing. This centuries-old breathing method is gaining attention for its ability to ground the mind, soothe the nervous system, and create moments of calm in an otherwise chaotic world.
What is Sama Vritti Pranayama?
Sama Vritti Pranayama is a yogic breathing technique that focuses on equalizing the length of inhalation, breath retention, exhalation, and pause. The term comes from Sanskrit, where “sama” means equal and “vritti” refers to mental fluctuations. Together, it translates to “equal mental fluctuation breathing,” highlighting its primary goal of calming the mind and reducing inner noise.
In an Instagram video posted on July 28, Riya Vyas explained how simple yet effective this method can be for those struggling with stress and anxiety. She emphasized that it requires only a few minutes of practice to feel grounded and at ease.
Step-by-Step Guide to Practising Box-Breathing
Riya demonstrated an easy routine for beginners to follow:
Sit comfortably, keeping your spine straight but relaxed. Place your right palm on your belly and your left palm on your heart to feel your breath and stay present. Inhale gently for four counts, allowing your belly to rise as air fills your lungs. Hold your breath for another four counts, staying calm and steady. Exhale smoothly for four counts, releasing all tension. Pause again for four counts before starting the cycle over.
This process is repeated for about five minutes, and the result is a noticeable shift toward relaxation and mental clarity. According to Riya, practising this regularly can bring long-term benefits for emotional and physical health.
Why It Works
Sama Vritti Pranayama helps regulate the breath in a controlled and rhythmic way, which directly impacts the body’s nervous system. The slow, even breathing pattern signals the parasympathetic nervous system to activate, reducing the body’s stress response. This means lowered heart rate, improved oxygen flow, and a calming effect on the brain.
The technique also balances the flow of prana – the vital life force energy – through the body. Yogic traditions believe that balanced prana leads to harmony between mind and body, reducing anxiety and improving focus.
Benefits of Regular Practice
Reduces Stress and Anxiety – By controlling breathing patterns, this pranayama shifts the body from a state of stress to a state of calm. Improves Focus and Clarity – It helps quiet mental distractions, making it easier to concentrate. Enhances Sleep Quality – Practising before bedtime can relax the mind and body, promoting restful sleep. Supports Overall Well-Being – The technique enhances oxygen supply to the brain and vital organs, which improves energy levels and emotional stability.
A Simple Addition to Daily Life
One of the best aspects of Sama Vritti Pranayama is its simplicity. It requires no special equipment, no long training, and can be done anywhere – at home, at work, or even during a stressful commute. Just five minutes of focused practice can shift one’s mental state dramatically.
Riya Vyas encourages incorporating it into morning routines for a calm start to the day or using it as a quick grounding exercise whenever anxiety or stress arises. Over time, the practice not only calms the nervous system but also builds resilience against daily challenges.
Bringing Ancient Wisdom to Modern Wellness
Yoga has always been about more than physical postures; it is a complete system for mental, emotional, and spiritual well-being. Sama Vritti Pranayama reminds us that ancient practices can provide immediate solutions to modern stress. With advocates like Riya Vyas sharing these techniques, more people are discovering how mindful breathing can create balance and peace in everyday life.