Hatha YogaBox Breathing (Sama Vritti)
Sama Vṛtti
Four equal phases: inhale, hold, exhale, hold. Evens out your state and helps you focus.
Box breathing, called sama vritti in Sanskrit, consists of four equal phases: inhale, hold, exhale, hold. They're easy to picture as the four sides of a square, hence the name, and you'll also hear it called square breathing. In the app the technique is beginner level with a 4-by-4 rhythm, and a session runs 5 minutes by default.
The steady count absorbs your full attention, so people often reach for box breathing to collect themselves before a task.
How to do it
- Sit comfortably with a straight spine and close your eyes.
- Inhale, hold, exhale, and hold for equal counts — follow the pacer.
- Keep the holds soft, with no tightness in the throat.
- If four counts feel like too much, start with three in the settings.
More detail
Sit so your back stays upright without effort: on a chair, a cushion or in Thunderbolt Pose. Breathe through your nose. The heart of the technique is the holds: the air stays in or out not because you clamp your throat, but because you gently pause the movement of your breath.
If you feel an urge to gulp air after a hold, the count is a little long for you, so shorten it to three seconds. Over time you can lengthen the phases while keeping them equal. If you're pregnant or your blood pressure runs high, drop the holds entirely and keep only an even inhale and exhale.
Benefits
Balance and focus, eases anxiety
Cautions
- Pregnancy — no breath retention
- Hypertension — no breath retention
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Questions
What does "4 by 4" mean? Each of the four phases lasts 4 seconds, so a full round takes 16 seconds. That's the rhythm the app starts you on.
Can box breathing be harmful? The technique itself is gentle, but the holds aren't for everyone: skip them if you're pregnant or have high blood pressure. If you get dizzy or feel short of air, stop and breathe freely.
What can I do instead of the holds? Breathe evenly without pauses, for example with coherent breathing, where both phases last five seconds.