समवृत्ति

Sama Vṛtti

Equal fluctuation breathing

Sources: Yoga Sūtra 2.50 · Bihar School of Yoga Traditional prāṇāyāma

Classical description

The Yoga Sūtra of Patañjali (2.50) establishes the foundations of respiratory regulation:

“The modifications of prāṇa are exhalation, inhalation and retention. Regulated by place, time and number, they become long and subtle.”

Sama means equal or balanced, and vṛtti means fluctuation or movement. This technique equalizes the duration of all respiratory phases, creating a perfectly symmetrical rhythm that balances the nervous system.

Technique

  1. Sit in a comfortable meditative posture
  2. Close your eyes, observe your natural breath for a few moments
  3. Establish a comfortable base count (start with 4)
  4. Inhale counting to 4
  5. Retain with air counting to 4 (optional for beginners)
  6. Exhale counting to 4
  7. Retain without air counting to 4 (optional for beginners)
  8. This completes one cycle
  9. Practice 8-12 cycles maintaining a constant rhythm

Progression:

  • Beginner: 4:4 (inhale:exhale, without retentions)
  • Intermediate: 4:4:4:4 (all phases)
  • Advanced: gradually increase to 6:6:6:6 or 8:8:8:8

Effects according to tradition

Systematic practice produces:

  • Sama-sthiti — state of equilibrium
  • Harmonizes the sympathetic and parasympathetic branches of the nervous system
  • Calms the mind without producing lethargy
  • Develops sustained concentration (dhāraṇā)
  • Prepares for deep meditation
  • Regulates cardiac and cerebral rhythms
  • Reduces anxiety and stabilizes emotions

Notes

Sama Vṛtti is considered the breathing of perfect balance. Also known as “square breathing” for its four equal phases, it is widely used in tantric traditions and by the Bihar School as meditative preparation. It is especially useful for people with agitated minds or emotional imbalances. The two-phase version (without retentions) is accessible to beginners and remains effective. It can be practiced at any time of day.