Equal Breathing Technique

Equal breathing is a simple breathwork technique that is based on the idea of “equal breaths”—the equal time allotted to the inhalation and the exhalation parts of your breath cycle. A version of this technique is also found in the yogic tradition of pranayama, which is known as sama vritti. The technique is helpful because it can activate the parasympathetic nervous system and relax your mind and body. You can perform this breathwork technique anywhere you like.

The equal breathing technique explained

Step 1: Posture

• Either come into a comfortable seating or a comfortable standing position, where you can straighten your spine and relax your shoulders

• Close your eyes gently and start observing your breath

Step 2: Breathing

• Breathe in through your nose to a count of three

• Breathe out through your nose to a count of three

• Feel free to make the count higher, lengthening both your inhalation and exhalation proportionately

• Repeat the cycle for 10 minutes

Benefits

• Equal breathing relaxes the central nervous system

• Equal breathing improves your focus and concentration

• Equal breathing establishes a rhythm for your practice

• Equal breathing quiets the mind

• Equal breathing helps you to access your full breathing capacity

Tips

• Sitting cross-legged is optional. You can make your back straight if that is more comfortable.

• Relax your jaw, throat, neck, and shoulders throughout the exercise, letting go of any unnecessary tension.

• Your breath should never be forced or strained. If necessary, you can alter the pace of breathing.

Best time to practice equal breathing

• Immediately after you wake up in the morning

• Anytime during your work, when you need to take a break and relax

• Anytime in the day

Guided equal breathing session

To begin practicing the equal breathing technique, you can go through this guided, six-minute-long demonstration: bit.ly/3F937NN