BREATHING: Release Your Stress in 16 Seconds with Box Breathing - Sama Vritti
About 1 or 2 weeks ago, at the end of the class, a student came to explain to me that she was very stressed and anxious. She often found herself with thoughts looping in her head, and it was challenging to break free. She applied the abdominal breathing learned in our classes, but sometimes it wasn't enough, and she wondered if I had another breathing technique to recommend.
I suggested square breathing - sama vrtti, which is a very interesting technique for breaking free from a mental loop. It helps focus the mind while providing a container, all in a minimal amount of time and in a simple way, without anyone noticing.
Last night, she came to me with a big smile, thanking me for giving her this breathing technique. Now she can break free from her stress-related mental loops and regain clarity in just a few seconds.
As it is a super effective technique validated by my student and also by the U.S. Navy Special Operations Command, which uses it to manage extreme stress situations, I thought I should share it with you.
So, in this article, I guide you step by step so you can practice this square breathing and enjoy its benefits to feel top-notch and serene all day. You will also find a practice video at the end of the article where I guide you through this super breathing technique.
But first, what is pranayama?
When we think of yoga, we usually think of poses, but the practice of yoga actually consists of 8 branches, including pranayama, the breathing exercises.
The purpose of these different breathing exercises is to control your energy flow. They also affect your mind, as it has been demonstrated that they directly influence your nervous system. Like poses, these breathing techniques aim to meditate without much effort and are therefore crucial in the practice of yoga.
Some of these breathing techniques are described in one of the foundational books of Hatha yoga, the Hatha Yoga Pradipika. This 15th-century traditional text explains various breathing techniques, such as ujjayi breathing, which I have already talked about in another article, or techniques involving retentions, like the box breathing I am discussing today.
The 4 stages of breathing: inhalation, exhalation, and retentions
Breathing can be divided into 4 stages:
Inhalation (puraka)
Retention after inhalation (antara kumbhaka)
Exhalation (recaka)
Retention after exhalation (bahya kumbhaka)
Talking about retention, if you observe your breath without modifying it, you'll notice that between your inhalations and exhalations, there is a natural pause, a transition between inspirations and expirations. This transition time can be extended and transformed into retention.
Now that you know the 4 stages of breathing, here's how to learn breathing techniques in general:
Start by getting comfortable with your inhalations and exhalations, without retention.
Once you are comfortable with your inhalations and exhalations, add retention after inhalation. No need to hold your breath for long, 1 second is enough.
Once you are comfortable with inhalation, retention, and exhalation, simply add retention after exhalation. Again, it doesn't need to last long.
Now, let's delve into the details of sama vrtti breathing, also called square breathing or box breathing.
Sama means "identical, equal," and Vrtti means "movement, fluctuation."
So why is sama vrtti called square or box breathing?
Sama vrtti is called square or box breathing because you aim to breathe for the same duration during inhalation, exhalation, and retention. Also, practitioners often visualize a square, like a box, while practising this breathing.
Goal and how to practice box breathing
The goal of box breathing (same vrtti) is to have the same duration for inhalation, exhalation, and the retentions between inspirations and expirations.
To achieve this, you will simply count while you inhale, exhale, and hold your breath.
Generally, counting to 4 on each stage of breathing is recommended. However, to learn the technique, you gradually follow these steps:
Inhale, counting to 4.
Hold your breath, counting 1.
Exhale, counting to 4.
Hold your breath, counting 1.
Once you are comfortable with this first variation of the breathing technique, you can progress by counting 2 during retentions, then 3, and finally 4, to achieve equal durations for inspirations, expirations, and retentions.
Note: obviously, this doesn't happen overnight. Take your time. This is how your mind can progress while feeling safe.
Benefits of box breathing - sama vrtti
The purpose of box breathing is to come to a regular breathing rhythm and focus the mind to bring it back to calmness when you feel overwhelmed or in an extremely stressful situation.
How does it work?
Like most breathing techniques, box breathing affects the nervous system. It activates the parasympathetic nervous system, which helps remain calm in stressful situations.
On days with a lot to do and many demands, your nervous system naturally activates its sympathetic side (the one for the action). This results in your mind being alert to find solutions. That's its role: to get you out of situations. However, if it lasts too long, it starts to flounder and go in circles, as in the case of my student.
In this case, there are two ways to get the mind out of its wheel: distract it and calm it.
The strength of square breathing is that it distracts and calms the mind at the same time:
You visualize a square and count the duration of your breaths, which distracts your mind.
The square you visualize has the shape of a box that contains your mind to prevent it from going in all directions.
You breathe in a controlled and equal manner, which calms your heart rate while activating your parasympathetic nervous system to regain your calm.
So box breathing or sama vrtti has the following main benefits:
Helps manage stress, anxiety, and panic attacks
Enables you to stay focused and clear-headed even in demanding periods
Supports in better sleep by quieting mental chatter
In short, it's no wonder that military special forces use it and that it helps my student regain her calm when her mind races!
My 7 tips for practising box breathing as comfortably as possible: the 5th is certainly the most important
First, as mentioned earlier, take your time to get used to your breath. Follow the progression steps I recommended so that your mind feels safe when practising this breathing technique, especially during breath retentions.
This breathing is generally done through the nose, but if you have difficulty inhaling and exhaling through the nose, use the mouth.
Depending on where you practice this breathing technique, you can close your eyes to avoid distractions. This way, it's also easier to visualize the square. But, of course, you can practice with your eyes open, for example, if you're on the bus or in a work meeting.
There is no specific pose in which to practice this box breathing. The important thing is to be comfortable.
Speaking of comfort, when practising breathing techniques, do so while staying comfortable with the length of your inhalations, exhalations, and retentions. This is the best advice I can give you to keep your mind calm and enjoy all the benefits of the technique.
When you exhale, keep some air in your lungs: it helps a lot during retention to feel safe!
If you feel dizzy or uncomfortable, simply return to your natural breathe.
Are there any contraindications to box breathing practice?
Generally, avoid practicing retentions if you are pregnant or if you have issues with your eyes, ears, lungs, heart, or blood pressure.