Equal breathing (Sama Vritti)
Equal breathing, known in yoga as Sama Vritti, is as simple as it sounds: make your inhale and exhale exactly the same length, with no holds. A 4-count each way is the usual starting point. The symmetry is the point — it's an easy, portable way to steady a scattered mind and even out an erratic breath, and it scales smoothly as you slow down.
- Pattern
- 4 · 4
- Pace
- 7.5/min
- Best for
- Focus & balance
Also known as sama vritti, 1:1 breathing.
How to do it
- 1Sit comfortably and breathe through your nose.
- 2Breathe in for a count of 4.
- 3Breathe out for a count of 4.
- 4Keep both sides equal, with no pause in between.
- 5As it gets comfortable, lengthen both counts together — 5, then 6.
What it's good for
- The easiest technique to learn and remember.
- Scales smoothly toward coherent breathing as you slow down.
- Great default for focus and balance.
The evidence. As a form of slow, paced breathing, equal breathing shares the general evidence for lowered arousal and improved attention; the exact 1:1 ratio is a simple, practical starting point.
Frequently asked questions
What is Sama Vritti breathing?
- Sama Vritti is the yogic name for equal breathing — an inhale and exhale of the same length, with no holds. It's used to calm and balance the mind.
Should I lengthen the count over time?
- Yes — as 4-4 becomes effortless, slow both halves to 5 or 6 seconds. Equal breathing at around 5.5 seconds each is essentially coherent breathing, the best pace for HRV.
Gear we recommend
Optional kit that pairs with a breathing practice — for tracking recovery or training the breath itself. We may earn a commission on purchases made through these links.
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Disclaimer. Breathing exercises are generally safe for healthy adults but are not medical advice. Stop if you feel dizzy or lightheaded, and never do breath-holds in or near water or while driving. If you have a heart, lung, blood-pressure or anxiety condition, or you're pregnant, check with a clinician first. FitHQ may earn a commission on purchases made through links on this page.