About this episode This daily breathwork session guides you through powerful Sama Vritti and Box Breathing techniques, expertly designed to reset your mind and re-energize your body. Discover how intentional breathing can calm your nervous system, enhance focus, and provide a much-needed mental break from daily stressors. You'll leave feeling refreshed, centered, and ready to tackle your day with renewed clarity and peace.
0:00 Navy SEALs call it 'box breathing' to maintain focus under extreme pressure.0:12 Last time, we used the 4-7-8 technique to activate the body’s rest-and-digest response.0:26 Today, we build on that with a different kind of balance, a practice known as Sama Vritti, or Equal Breathing.0:43 So find your position.0:47 A comfortable seat, with your spine naturally tall.0:55 Allowing the shoulders to drop away from the ears.1:03 Let your hands rest wherever they are comfortable.1:11 And when you’re ready, gently close your eyes, or soften your gaze toward the floor.1:25 Before we begin the count, just take a full, deep breath in through the nose.1:37 And a long, slow sigh out through the mouth.1:44 Letting go of whatever came before this moment.1:52 Arriving right here.1:55 The pattern is simple.1:59 We will inhale for a count of four.2:04 Hold the breath at the top for a count of four.2:12 Exhale for a count of four.2:16 And hold the breath at the bottom, empty, for a count of four.2:26 Four equal sides.2:29 A perfect square.2:32 Let’s begin together.2:35 Gently exhale all the air from your lungs.2:42 And now… Inhale, two, three, four.2:47 Hold at the top… two, three, four.2:53 Exhale slowly… two, three, four.2:58 Hold at the bottom… two, three, four.3:04 Again.3:05 Inhale… two, three, four.3:09 Hold… two, three, four.3:12 Exhale… two, three, four.3:16 Hold… two, three, four.3:20 One more time with me.3:24 Breathe in… two, three, four.3:28 Gently hold… two, three, four.3:33 Breathe out… two, three, four.3:38 Gently hold… two, three, four.3:43 Now, continue on your own.3:47 Finding your own rhythm with that count.3:53 Inhaling for four.3:56 Holding for four.3:59 Exhaling for four.4:02 Holding for four.4:05 The count is just an anchor.4:09 A place for your attention to rest.4:15 If your mind wanders, and it will, just gently guide it back to the count.4:27 Back to the feeling of the breath.4:32 Notice the transitions.4:36 The small pause between the in-breath and the hold.4:44 The shift from holding to letting go.4:50 Keep it smooth.4:52 Effortless.4:54 If a count of four feels strained, adjust it.5:01 Try a count of three.5:05 The number is not the point.5:09 The equality IS.5:12 The balance is the practice.5:16 Just a few more rounds on your own.5:22 Letting the rhythm soothe your nervous system.5:29 Creating a space of calm stillness inside.5:36 And now, after your next exhale… just let the count dissolve.5:46 Let your breath return to its own natural rhythm.5:54 No counting.5:56 No effort.5:57 Simply noticing.6:00 Feeling the effects of the practice.6:06 There is nothing else to do.6:10 Nowhere else to be.6:13 Simply rest in this awareness.6:18 When you feel ready, slowly begin to bring your awareness back.6:28 Noticing the weight of your body in the chair.6:36 The temperature of the air on your skin.6:42 You can wiggle your fingers and toes.6:48 Take one final, easy breath in.6:53 And a full breath out.6:57 And when you are ready, you can gently open your eyes.7:05 The balance you create inside is the balance you carry outside.
