Hi!! I made a little video for you to watch on how to do a yoga breathing technique called Sama Vritti. The technique is very similar to ujjayi breath where you constrict the back of your throat (think of how you would fog glass with your breath, but with the mouth closed and through your nose). Sama Vritti alternatively you cannot hear like in ujjayi breath - I mean someone standing beside you wouldn’t be able to hear you breathing, but you can hear a faint sound inside yourself. The inhales and exhales are even in length (hence the name same action) & texture and they very smoothy transition into one another. After a few rounds the inhales and exhales start to feel so smooth and equal that sometimes they feel the exact same! A helpful technique that I describe in the video is to start by COUNTING each breath to a number of your choice, where the breath feels full but not strained or forced. That number/length of breath is personal and will depend on your own unique breath capacity. As you move into more rounds of breathing, if you feel like you could take a slightly longer breath - go for it! You can add on another number (for example say you are counting each inhale and exhale to 4 - increase to 5 counts and then maybe 6). It’s not necessary to breathe really long breaths if it doesn’t feel right to you, so don’t force it. Bringing your attention to your breath and how it moves through your body will change how you’re feeling almost immediately. That’s what we’re ultimately trying to do, is to use the technique to feel better, so don’t get caught up in how long the breath is. As you practice more and more, your breath will naturally start to increase in fullness and depth, as you become more familiar with using your diaphragm and nose to breathe consciously. This is a simple breathing technique that you can take with you anywhere! A couple rounds will help a lot if you are rushed, but try for 5 -10 minutes if possible.
This breathing practice is perfect for doing after your regular yoga practice, after savasana, to set you up for a nice meditation/concentration practice.
You could also try this before bed if you are having troubles falling asleep and feel like your mind is buzzing. Alternate nostril breathing helps to balance your energy so you feel more calm, centred & relaxed.
There are different types of Nadi Shodhana, this is the one that is taught in Ashtanga. It's done in the last 3 postures of closing sequences: after Yoga Mudra/Padmasana and before Utpluthih (lifting up in crossed legs or lotus).
Have you tried this one? Or prefer a different method? You can also add breath retentions for a few seconds on inhale or exhale if you feel like you are ready to add in more to your breathing practice (only add if you don't feel panicked or anxious though, be patient!)
I this video we are doing Sama Vritti, followed by Bhramari (bumblebee breath), back to Sama Vritti, follwed by meditation. Enjoy!
20 minute breathing and meditation - I kept it simple with Sama Vritti (same action) breathing and simple observational concentration practice. Enjoy!
In this video I am teaching Sama Vritti, then Nadi Shodhana, back to Sama Vritti, and then we will seamlessly transition into our concentration and one pointed meditation practice.
In this video we are going to do Nadi Shodhana (a type of alternate nostril breathing), and a guided meditation. Enjoy!
Cooling breath Sheetali, Sama Vritti (Square breathing) followed by guided meditation. Enjoy!
In this video I’m guiding you through Sama Vritti and Ujjayi breath, followed by a meditation.
In this video we try Kapalabhati, with Ujjayi and Sama Vritti breath - followed by our meditation.
Back for some simple guided techniques! Box / Square / Sama Vritti breathing, with Nadi Shodhana (alternate nostril breathing), Sama Vritti, and then meditation. All 8 counts and counted through the whole time. Enjoy!
Back for some simple guided techniques! Box / Square / Sama Vritti breathing, with Nadi Shodhana (alternate nostril breathing), Sama Vritti, and then meditation. All 8 counts and counted through the whole time. Enjoy!
Find a comfortable seat and follow the instructions for a nice relaxing meditation - use anytime to help relieve stress and/or anxiety - or use before bedtime to help you fall asleep.