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In for five, out for five — the same length each way, which is the point.
Sama Vritti, meaning "equal fluctuation" in Sanskrit, creates balance by making the inhale and exhale exactly the same length. This symmetry gives the mind a simple, rhythmic anchor that quiets the mental chatter responsible for keeping you awake at night. Neurologically, the steady rhythm entrains brain waves toward alpha and theta frequencies associated with relaxation and the transition to sleep. Research shows that equal-ratio breathing before bed can reduce the time it takes to fall asleep by up to 50%, and regular practice improves overall sleep quality and reduces nighttime awakenings.
Ancient yogic practice. Studies show equal-ratio breathing before bed reduces time to fall asleep by 50%.
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Inhale for 5 seconds, then exhale for 5. 60 rounds take about 10 minutes.
Sleep. Perfectly balanced inhale and exhale — calms the mind for sleep and meditation.
Ancient yogic practice. Studies show equal-ratio breathing before bed reduces time to fall asleep by 50%.
One full session as timed here is about 10 minutes (60 rounds).
Sama Vritti, meaning "equal fluctuation" in Sanskrit, creates balance by making the inhale and exhale exactly the same length. This symmetry gives the mind a simple, rhythmic anchor that quiets the mental chatter responsible for keeping you awake at night. Neurologically, the steady rhythm entrains brain waves toward alpha and theta frequencies associated with relaxation and the transition to sleep. Research shows that equal-ratio breathing before bed can reduce the time it takes to fall asleep by up to 50%, and regular practice improves overall sleep quality and reduces nighttime awakenings.
This is a low-intensity technique and safe for most people, but: