Sama Vritti Pranayama Steps , Precautions and Benefits

Sama Vritti Pranayama Steps , Precautions and Benefits - MergeZone

What Is Sama Vritti Pranayama :

Sanskrit term ‘Sama’ means ‘Equal’ and the ‘Vritti’ means ‘Flow’ aka ‘Wave’ which in the result means the Duration of Movement of Breathing in and out. Sama Vritti Pranayama plays a vital role in our body as it helps people to be aware of energy flow in four breathing steps.

This is also known as the Four Steps Breathing or Square Breathing and also Box Breathing and it is divided into Four steps of Breathing as it is easy to represent those steps by a single Square or Box.

The Four Steps Of Sama Vritti Breathing Cycle Is :

1.     Puraka (Inhalation)
2.     Antar Kumbhaka (Retention After Inhalation)
3.     Rechaka (Exhalation)
4.     Bahya Kumbhaka (Retention after Exhalation)

Sama Vritti Pranayama is very beneficial for every person’s healthy breathing and it also helps people’s repository system works fine without any kind of strain. The above Four breathing cycle steps duration should be the same as it is Sama that means equal breathing cycle.

Instructions Before Starting :

  • Before starting pranayama, you should be able to breathe with both Nostrils with very smooth and ease inflow and outflow.
  • Be seated upright on any floor where you will feel comfortable.
  • You can also seat on a Chair like a Chair Tadasana for your comfort.
  • Seat in any cross-legged position like Easy Pose, Lotus pose and place your hand on your Knees holding your fingers.
  • Also, you can place your one hand on your chest and another hand on your lower abdomen.
  • Also, try to upraise your hips with some pillow so that the energy flows freely.
  • If at the beginning you are not comfortable with the equal time of breathing counts then you should try to inhale for ‘x’ times and also exhale for ’x’ counts where ‘x’ should be your comfortable counts. 
  • And then close your eyes and start doing practice.

Step To Follow :

Sama Vritti Pranayama Steps , Precautions and Benefits - MergeZone


Start simple inhaling with both nostrils and breath as you usually do every time. Also, count the time of your inhalation mentally or using your fingers. At the beginning start with 5 seconds and make sure to keep this time equal for the four steps.

Antar Kumbhaka :

After 5 seconds of inhalation hold your breath for an exact 5 seconds counting mentally and make sure you don’t feel any kind of discomfort.


After the Kumbhaka step starts exhaling your held breath slowly and simply with both nostrils you inhaled in Puraka step. And yes, make sure you do it for 5 seconds.

Bahya Kumbhaka :

And the last step is after above the exhalation hold your breath for 5 seconds in total.

Always Remember :

  • Four step’s time should be equal to no differences.
  • You must do this complete breathing cycle for at least 8 to 10 rounds.
  • You should be able to breathe with both nostrils without any disadvantages.
  • After the complete practice relaxes and refreshes your mind for a time.

Benefits Of Sama Vritti Pranayama :

In yoga, there is the word ‘Prana’ means breathing or Flow of energy which is different from our usual breathing. The flow of energy synchronizes our body organs full of Energy. Now let us see how much it is beneficial in term of Sama Vritti Pranayama, 

Benefits of Puraka (Inhalation)

  • Continuous Inhalation helps to improve our Lung capacity.
  • It helps to breathe healthily and in the right way.
  • Deep and Long practice of Puraka makes a strong awareness.
  • Also, it encourages sleeping cells.

Benefits of Antar(Retention After Inhalation)

  • As we hold the breath at this stage the Prana stays calm and integrated.
  • Holding the Prana in space increased its power and later then it gives more power to the organs.
  • At this stage, Prana divides the energy equally to every organ.
  • The retained Power makes a comfort zone for meditation properly.

Benefits of Rechaka (Exhalation)

  • Rechaka helps to throw every Toxin out of the body.
  • It improves the Immunity system.
  • Reduces stress and anxiety.
  • In Rechaka or exhalation, the Diaphragm remains active.
  • It also helps to free the internal body's cause of exhalation.

Benefits of Bahya Kumbhaka (Retention after Exhalation)

  • As at the time of Retention after exhalation, there is no energy flow, so the body       comes to the state of calmness and silence.
  • And it helps to keep the mind calm physiologically and psychologically.
  • As there is no inhalation and exhalation the prana moves upward to the brain.
  • And lastly, the calm mind truly helps to meditate.

Sama Vritti Pranayama Steps , Precautions and Benefits - MergeZone


As we all know that the Sama Vritti Pranayama is of holding the breath for a certain time in two different stages and in Four steps, so it requires some major Precautions to be maintained.

Pregnant Woman

Pregnant Women must avoid doing Sama Vritti as the inhale and exhale may cause serious problems.

Blood Pressure Patient

Patients with high blood pressure or normal blood pressure should avoid the retention of breath.


Always remember the retention of breath after inhalation and exhalation is not a good idea as it can harm or strain your repository organs.


Those who are suffering from Trauma should avoid practicing Sama Vritti pranayama. At the time of practicing Bahya Kumbhaka always try to avoid external retention as you can feel tight in your lungs and Diaphragm.