Serenity contributes enormously to one’s well-being. Yoga practitioners understand this. Hence the existence of square breathing or Samavritti in their breath exercises. Intended for beginners to pranayama, this method is a great way to gain zenitude. More specifically, it helps practitioners to free themselves from negative feelings. Anyone can learn to manage their emotions with this discipline. Anywhere, anytime.

From puraka to the final stage of the process, find out everything you need to know about this technique. In this article, I also give you the right approach for a successful introduction to this process.

A brief overview of square breathing

Few people pay enough attention to breathing. But in practical terms, we breathe in and out using the diaphragm and the abdomen. This movement of air in and out usually happens without our realizing it. Yet breath is an important pillar of well-being. This is exactly why pranayama (breathing exercises) exist in yoga. Samavritti is one of them. In fact, it refers to a breathing technique that makes you aware of the flow of your prana (vital energy). Intended for beginner yogis, square breathing is nonetheless suitable for anyone wishing to learn how to breathe better on a daily basis.

As its Sanskrit name suggests, “Sama Vritti” refers to the art of controlling the breath in less than five minutes. This is achieved by following a regular cycle or rotation. This definition results from the combination of the word sama, meaning “same”, and the term Vritti, meaning “wave”. In practice, it is used in all forms of yoga. However, it is particularly present in Hatha yoga.

The phases of square breathing

Like other types of breathing, this technique includes four distinct stages.

PURAKA
This is nothing other than the action of breathing in. Nevertheless, it’s very different from normal inhalation. You inhale, yes, but in a completely conscious and controlled way. The first step is to focus your attention on the air intake. The aim is to expand the rib cage and fill the lungs with air. This, in turn, promotes the absorption of prana, the vital energy we need.

ABHYANTARA KUMBHAKA IN SQUARE BREATHING
The second phase consists of holding the breath after inhalation. You don’t immediately release the air into the lungs. Instead, you hold them for a few seconds, allowing the energy to concentrate at the navel. In this way, the various parts of the body regain their balance.

RECHAKA
The Rechaka describes the act of breathing out. Like the first phase, this one is performed with full awareness and control. Their roles, however, are very different. In fact, the third stage of Samavritti is responsible for distributing prana throughout the body, so that it soothes the mind and body.

SQUARE BREATHING: THE BAHIA KUMBHAKA STAGE
Inhale, hold the breath, exhale and finally hold the breath empty: this is the Samavritti process in a nutshell. The final stage, Bahia Kumbhaka, is designed to eliminate toxins at both spiritual and physical levels.

Note that the duration of each of these phases must be the same. For example, if you choose four seconds for the first stage, the rest must also follow this time frame. On the other hand, there’s no exact time limit. It’s up to each and every one of us to determine how long we want it to be, and how we feel about it. In square breathing, it’s the repetition of the act that counts, not its duration.

On the other hand, Samavritti doesn’t provide the physical or mental benefits that a meditation technique would if practised over the long term. However, it certainly has its place as a stress-relief technique. Unlike most other disciplines, it is therefore relatively easier to learn and apply.

Why is Samavritti so soothing?

Samavritti is renowned for relaxing the mind and body. But do you know why square breathing is considered a highly effective anxiolytic? Here’s how.

Yoga has undergone many years of study and fine-tuning in order to bring as many benefits as possible to those who practice it. Indeed, the pranayama (breath discipline) associated with this technique is particularly renowned for calming the nervous system. This naturally reduces stress hormone levels in the body. It also helps to focus the mind, and can be used as part of a meditation session.

Yogis also suggest that different types of breathing (including square breathing) affect the hypothalamo-pituitary-adrenal (HPA) axis. The latter refers to a set of interactions that occur between the hypothalamus, pituitary and adrenal glands. In addition to regulating digestion, the immune system and sexuality, it also acts on emotions and mood.

Applying the Samavritti method thus offers the opportunity to modulate stress response systems. In general, it occurs involuntarily. This, in turn, reduces physiological arousal, for example, by reducing heart rate, lowering blood pressure and easing breathing. Finally, square breathing promotes balance and uniformity in the natural flow of consciousness.

Want to find out more about what this particular breathing technique can do for you? Find out more in the next paragraph.

What does this practice offer you?

According to what we said earlier, Samavritti is a way of better managing your emotions on a daily basis. In this sense, it helps to reduce depression. The risk of falling into this anxious state is effectively reduced by frequently performing the square breathing steps. An immediate sense of calm is felt after taking the time to perform them. And as the emotional aspect is directly linked to the physical plane, it allows the body to relax. So it’s hardly surprising that, at night, you’ll enjoy a better quality of sleep and improved breathing as a result of practising this technique. So, in short, Samavritti is an approach that promotes individual well-being.

So how do you go about completing the four phases? Read on for my advice.

How to practice square breathing

Despite its atypical and sometimes confusing name, Samavritti is a relatively simple technique to perform. In fact, the principle is quite elementary. In other words, anyone – children, adults, the elderly – can perform it. The exercise involves taking slow, deep breaths. For these to work, however, a few key steps need to be followed, as outlined below.

Start by relaxing all your muscles.
Sit up straight (without leaning back), then exhale slowly. Concentrate on the oxygen leaving your lungs.
Start square breathing by inhaling through your nose. At the same time, count slowly in your head to four. Become aware of your every movement. Feel the freshness of the air you inhale and the way it fills your breathing organs.
Then hold your breath as you count to four again.
Exhale through your mouth for the same slow count of four. Notice the air leaving your lungs and abdomen. The same goes for the way its freshness has now turned to warmth.
Then hold your breath for another count.
Repeat the square breathing process for a minimum of ten cycles, two or three times a day.

Note that the number 4 is used here only as an example. As I explained earlier, everyone is free to choose the duration that suits them best. This means that any number will do. Similarly, if you’re having trouble clearing your head, try humming in your mind, or really concentrate on counting. On the other hand, avoid overdoing it. The important thing is to feel comfortable in your own skin, not to force the practice of square breathing.

When and where can you practice it?

Samavritti is very similar to meditation and the different types of breathing. As a result, you can practice it anywhere. However, it would be easier if there were few distractions. However, this is not always necessary, as it can sometimes be difficult to have such a place within easy reach. In this case, you can easily induce serenity by simply closing your eyes. Focus your attention on your breathing too.

Square breathing can be performed at any time of day. Particularly when you feel the need to release the tension of stress, crisis or emotional overload. For example, you can try it when you’re on your feet waiting for your coffee to brew. Or on the subway on your way to work. At home, during an argument when anger overwhelms you. You walk away from the other person without responding to his or her comments, to regain control of yourself. And why not after you’ve parked your car? When square-breathing, make sure your spine remains straight whether you’re sitting or standing.

Samavritti can be more beneficial if you make it part of your daily routine. It can also be used in conjunction with other mindfulness exercises or Hatha Yoga.

In any case, when first learning pranayama, it’s important to practice Sama Vritti gently and without tension. If you exaggerate your efforts, you run the risk of becoming painful and constraining, contrary to the desired effect.

What about repetition in square breathing?

Repeat, repeat and repeat: this is the basis of Samavritti and the secret of its effectiveness. So, performing the exercise all at once over a fairly long period of time is not at all equivalent to frequent practice. It’s better to breathe for a short period of time, which you’ll be able to repeat over and over again, rather than the other way round.

Otherwise, as a beginner, for a simpler initiation, you can just count in and out. As you become more comfortable, you may eventually focus on the four phases of square breathing. Until then, a pause is all you need to separate the time between inhalation and exhalation.

Final words

Nowadays, stress is an integral part of many people’s daily lives. This state of nervous tension can be triggered by a variety of events. From minor incidents that virtually everyone has experienced at some time to periods of acute emotional distress. However, the real worries begin when these feelings start to control the lives of those who suffer from them. This is where square breathing comes in, one of the breathing exercises recommended by yogis for effective and permanent release. Note that square breathing is generally considered to be the opposite of Vishama Vritti, where inhalation and exhalation are unequal. It is also more basic, which is why it is often advisable to master Sama Vritti before trying Vishama Vritti.

So don’t hesitate to use this technique to maintain inner peace and serenity in your daily life. Simply follow the advice given earlier.

Does square breathing appeal to you? Or are you already a follower of this practice?