Equal Ratio Breathing by Richard Rosen
Sama vritti pranayama
sama = same, equal
vritti = literally, course of action
There’s been quite a bit of information online and in health magazines lately about even ratio breathing, that is, breathing in such a way as to equalize the inhales and exhales. It’s typically offered as a means of calming the mind and overcoming stress. Oftentimes the presenters breathlessly proclaim the many health benefits of this type of breathing, both physical and psychological, making it seem as if this technique was just discovered yesterday. You can search for “box” or “square” breathing” on YouTube if you want an example. But of course ratio breathing goes back hundreds of years in India.
Shutting out all external contacts ... making the in-breath and out-breath move evenly in the nose, the sage whose senses, mind, and wisdom-faculty (buddhi) are controlled, who is intent on liberation and ever devoid of longing, fear, and anger–she is truly liberated (Bhagavad Gita 5.27-28).
Please read through the instructions and the tips carefully. If you have any questions or concerns, you can contact me through Nest Yoga.
1. You have three choices for your position when doing this breathing.
a. Sit on a chair. Be sure to sit on the front edge of the seat, away from the chair back, though if you like you can insert a bolster between your back and the chair back to support your torso. Sit then with a long front torso lifted through the top of the sternum. Have your thighs parallel to each other and your knees over your heels, so your knees are more or less at a right angle (you can bind your thighs parallel with a yoga strap if you like). Rest your hands on your thighs or stack them, palms up, in your lap.
b. Sit on the floor. Be sure to sit on some kind of support, such as a thickly folded blanket so that your pelvis is neutral and not tipped backward, with a long front torso lifted through the top of the sternum. If you need help sitting, you can sit against a bolster between your back and a wall. Cross your shins in front of your pelvis (as in Easy Pose, sukhasana), alternating the cross day by day (right leg forward on even numbered days, left on odd), and support your thighs on blocks if they don’t rest easily on your feet. You could also sit in the Courageous Person Pose (virasana), supporting your buttocks on a block if they don’t rest easily on the floor between your feet. Rest your hands on your thighs or stack them in your lap, palms up.
c. Reclining. If you’re just starting a breathing practice, this is probably the best position to assume until you feel comfortable with the exercise. Make yourself a blanket support. Ideally it should be about three feet long and maybe four to six inches wide, and three to four inches thick. Sit on the floor just in front of one end of the blanket and lie back along its length so your spine and head are supported. You can also support the back of your head and neck on a second blanket if you like. Lay your hands off to your sides, arms about 45 degrees angled to the torso, palms up. You could also support your knees on a bolster.
2. Close your eyes and “step back” from yourself, make any small adjustments in your alignment that may be needed. Spend about a minute or so simply being aware of yourself without judgement or expectation. Then bring your breath into the foreground of your awareness, again without judgement or expectation, just watch your breath as it comes and goes. Spend a minute or two “just watching,” notice as you do that your breath spontaneously slows down. Get a sense of the length of your exhales.
3. Then purposely begin to slow your exhales even more. Notice the slight pause at the end of each exhale, then purposely begin to “drag” these out; that is to say, linger in the pause for as long as you like. Remember, this isn’t a breath holding, it’s rather a pause, during which time you can again monitor your alignment and enjoy the stillness in the pause. If you wait long enough, say 12 to 15 seconds, you’ll feel the urge for the next inhale building inside yourself. Wait until it feels ready, and let the breath in without “grabbing” at the air, simply receive it with a minimum of effort. Then slowly exhale and repeat the process again. Do this for a minute or two.
4. Now you’re ready to begin the equal ratio breathing. Exhale, pause, and with your next inhale, receive the breath and slowly count: 1 - 2 - 3 - 4 - 5, stop and immediately exhale, 1 - 2 - 3 - 4 - 5, and pause and wait. You should co-ordinate the movement of your breathing with the count, finishing both the inhale and exhale with 5. If 5 is too much, then step back to 4. Continue on for three minutes at first, over time gradually extend your practice time to five to eight minutes. When done, return to everyday breathing for one to two minutes, once again closely following your breath but not interfering with it at all.
5. Finally to properly end the practice, lie on the floor in shavasana for two to three minutes, be sure to leave some time at the end of your practice for this, please don’t skip shavasana (if you’re lying on a support, shift gently to one side and remove it from under your back). When you’re done, roll to one side, head on the floor, wait 20-30 seconds, make your head heavy, and push your torso up, head trailing. Practice time will be between 10 and 16 minutes.
TIPS
1. To get the maximum benefit from this practice, try to be as regular as possible, at least 4-5 times each week, 5-6 would of course be even better. Don’t expect miracles at first, in fact don’t expect much of anything for awhile. Remember the 3 P’s for success: Practice, Persistence, and Patience.
2. If you get tired before the allotted time has elapsed, DON’T force yourself to continue. STOP immediately and lie down in shavasana. The same goes for any negative feelings that may arise, like frustration or irritability. STOP. Never push yourself in breathing. It’s not unusual to have an off day now and again, I still do after nearly 40 years of practice. But if the discomfort persists for more than a few days, either contact me through Nest or talk to your teacher about the situation.
3. If you have some extra time, you might spend a couple of minutes in a passive chest opener, such as lying over a block or a rolled up blanket, before you begin breathing