Sama Vritti Equal Breathing
Equal inhale, equal exhale — the simplest path to nervous system balance
Sama vritti translates to 'equal fluctuation' — sama (same, equal) and vritti (movement, wave). The technique is exactly what the name describes: inhale and exhale for the same duration. Typically 4 seconds in, 4 seconds out (4:4 ratio). It is the simplest pranayama technique and one of the most effective for general nervous system regulation.
The equal ratio creates a balanced autonomic state — neither overly activating (which happens with longer inhales) nor overly calming (which happens with longer exhales). This makes sama vritti ideal for any situation where you want equilibrium rather than a directional shift. It is essentially the same as coherence breathing, which uses a 5.5-second equal ratio optimized for heart rate variability.
Research on coherence/equal breathing consistently shows it maximizes HRV (heart rate variability) — the gold standard biomarker for stress resilience and autonomic flexibility. Lehrer et al. (2003) demonstrated that equal breathing at approximately 5-6 breaths per minute produces peak HRV resonance in most adults.
Benefits
- Maximizes heart rate variability — the key biomarker for stress resilience
- Balanced autonomic activation — neither overly stimulating nor sedating
- Dead simple to learn — no counting complex ratios, just match inhale to exhale
- Effective as a default resting breath throughout the day
- Equivalent to coherence breathing — same physiological mechanism
Frequently Asked Questions
What is the best ratio for equal breathing?
Start with 4:4 (4 seconds in, 4 seconds out). Progress to 5:5 or 6:6 as you build capacity. The optimal ratio for HRV resonance is approximately 5.5:5.5 for most adults (about 5.5 breaths per minute). Find the pace that feels natural — straining reduces the benefit.
Is sama vritti the same as coherence breathing?
Functionally, yes. Sama vritti is the yogic name for equal breathing. Coherence breathing is the modern term used in HRV training, typically at a specific 5.5-second ratio. The physiology is identical — equal inhale and exhale duration at a slow rate.
Can I add breath retention to sama vritti?
Yes — this creates sama vritti with kumbhaka. A common pattern is 4:4:4:4 (inhale 4, hold 4, exhale 4, hold 4), which is identical to box breathing. Adding the holds deepens the parasympathetic effect and builds CO2 tolerance.
Related Breathing Exercises