Category / branch (in the tree of contemplative practices): Stillness

Cultural & historical origins

Box breathing, also known as square breathing, is a simple yet effective technique that can help manage stress and promote focus and relaxation. Originally, it is a basic yogic breathing technique, Sama Vritti Pranayama (समावृत्ति). Sama means “equal” and vritti means “mental fluctuations” and translates as “equal mental fluctuation breathing.” Sama Vritti does not originate from ancient texts but is widely taught and embraced in both spiritual and secular settings. At its heart, Sama Vritti Pranayama teaches us to breathe with intention- slowly, deeply, and evenly. It involves controlling the natural breathing process by equating the durations of inhalation, retention, exhalation, and a second retention before inhaling again. The main goal of this practice is to reduce mental chatter and distractions. It can also help slow down the heart rate, increase oxygen to the brain, and reduce anxiety.

What to be aware of

This can be a deceptively challenging technique due to the relative difficulty to hold one’s breath as opposed to the more natural rhythm of inhaling or exhaling. The ability to engage with this practice depends on each person’s fitness and lung capacity. The ability to optimize breath and holding can improve with practice and regular practice can strengthen lungs and improve capacity. Pregnant women and people with high blood pressure, lung, heart, eye or ear problems and vertigo or other balance-related conditions should not hold their breath after the inhale. People with low blood pressure should not hold their breath after the exhale. Instead, individuals with these conditions should simply work on equalizing the length of the inhalation and exhalation. If anyone feels dizzy, lightheaded or discomfort, they should stop and return to a normal relaxed breathing pattern. If an individual is struggling with the breathing pattern, simply shorten and lower the count to 2 or 3 until it feels easier. While Sama Vritti Pranayama can be a beneficial practice for trauma survivors, it is crucial to approach it with caution and guidance. While it can help regulate the nervous system and promote a sense of calm, some individuals with trauma histories may find the breath retention aspect triggering. See Alternatives for options to provide.

Ways to use this in the classroom

This exercise can easily be done anywhere at any time, but the best time to practice is when needing to cultivate inner peace, balance, groundedness and focus, and to reduce anxiety.

Instructions

1. Be comfortably seated with your spine straight and neutral with your eyes closed (or lower your gaze and soften it).
2. Bring awareness to your breath, breathing slowly and evenly.
3. When ready to begin box breathing, empty your lungs with a complete exhale.
4. Inhale: Inhale slowly and steadily through the nose for a chosen count of 4. (It can be helpful if you count the number out loud: Inhale-2-3-4. This count can be adjusted to the natural capacity of the participants to keep it comfortable and strain-free).
5. Internal Retention: Hold the breath for the same count: Hold-2-3-4.
6. Exhale: Exhale slowly through the nose for the same count: Exhale-2-3-4.
7. External Retention: After exhaling, hold the breath again for the same count: Hold-2-3-4.
8. Repeat: This completes one round of Sama Vritti Pranayama. Continue this breathing cycle for a few minutes. Beginners should start with 5 to 8 rounds and gradually increase the intensity, duration, and complexity of their practice.
9. Conclude: After the final round, take a few moments to allow participants’ breathing to return to its natural rhythm.

Alternatives

Individuals who do not want to participate can sit quietly. If they wish, they can just focus on their normal breathing. They can also read a short blog entitled How to Practice Sama Vritti Pranayama (Box Breathing) – Benefits, Steps, Variations & More.

For those whose health conditions contraindicate breath retention, or for a trauma-informed approach, Equal Breathing is the most basic form of Sama Vritti, and a good place to start. It simply means inhaling and exhaling for the same length of time, without holding your breath. The first step is to choose a count that is natural and stress-free. For instance, you might begin with a 3:3 count. Over time, you extend it to 4:4, 5:5, and so on until you hit 10:10. The objective of this exercise is to establish structure and make inhale and exhale equally smooth and steady.

Additional resources