Calming, Balance, Mental Clarity, and Improved Circulation are some of the benefits.

By equating the lengths of inhalation and exhalation, this common procedure balances the energy in the body and mind. 

Sama Vritti is also the name of the energetic effect (here) that this technique produces, which is a relaxed and aware mind. This is still a good bet because you're not sure which pranayama technique to use.

1. Start by setting a timer for 5 minutes.

2. Encourage your eyes to close and feel your body relax in a relaxed sitting position or in Savasana (here) on the floor. Try Gyan Mudra or Chin Mudra if you'd like.

3. Take ten deep breaths and observe the normal pattern of your breathing, observing if your inhalation is faster or shorter than your exhalation.

4. Draw six counts of oxygen into your lungs using a long and steady inhalation. One second equals one count of oxygen, or the time it takes to chant “ m ”

5. Exhale slowly for six counts without pausing.

6. Do at least 12 rounds of balanced breathing.

7. Let go of the technique and note how the breathing changes. Allow your eyes to open gradually.

8. Keep a journal of your experience, noting any unusual sensations, development, or obstacles.


TIPS: Even if it takes some time to even out the air at first, you can ease the effort by slowing down the inhalation and exhalation of breath. You should use a metronome to count your breaths if you have one.

You may also want to read more about Pranayama and Holistic Healing here.