How to do Sama Vritti Pranayama or Equal Breath | Resonance Breathing | HRV Breathing by Sci Yoga

Transcript

it increases heart rate variability therefore improves heart health or cardiovascular health pranam I welcome you to say yoga in today's session we are going to learn about some of the three pradayama [Music] in this video we have divided it into several parts first we will learn what is samariti pradayama then we will learn about the ancient science in modern science then why should you do it duration of the practice contraindication and lastly step by step how you can perform it now first let us learn about the some of the tips is very similar to box breathing we already have a video on box breathing that you can watch only difference between equal breathing and box breathing is actually the breath retention which in Sanskrit we call kumbak now what do we mean by summerity here the term Sama means equal and vriti means fluctuations are ripples pranayama means to modulate the flow of Prada therefore we call it equal breathing or equal press work equal breathing is very helpful and it is among the best breathing practices that we can adopt into our daily lives now let's come to the second section where we are going to learn about the ancient science is actually derived from the ancient Indian practices in Gita we see a sloka that says which translate into Equanimity is yoga this means either you are in good situation or in bad situation you should remain equanimous now let us understand the modern science in a study it was proven that equal breathing helps to improve or enhance heart rate variability which we also say HRV the heart rate variability is managed by the hypothalamus of the brain now let us understand who can practice it the best thing about equal breathing or equal pranayama is anybody can practice it in spite of their age so childrens can practice it young people can practice it and people who are in their senior age can also practice it now let's understand what are the contraindications you should not overdo it now duration of the practice how long you should practice it the duration should be in beginning you can practice it 20 times for three test sets or you can practice it for 10 minutes in a day later you can start building your practice and once you are better at it you may enhance the timing from 10 minutes to maybe 15 20 minutes later you can also adopt it as a part of your life now let's learn step by step practice of equal or summary so for that I will request you to First assume any immediately portion like I am assuming a thunderbolt post right now after assuming Thunderbolt pose or vajrasana now you can simply place your hand on your knees or you can consume Gyan mudra by joining the tip of your index finger and thumb and simply place it on your knees you can also close your eyes for enhanced concentration now simply start to inhale through your nose for six seconds and then simply exhale the breath out again for six seconds so let's store it I'll do it for three times but you have to repeat it for 10 times or 20 times for three sets so like this you can practice it and you can gain multiple benefits out of it we also have a beginner setting or beginner tips for you if you are not able to perform it for six seconds of inhalation in six seconds of exhalations then you can start with five seconds of English in or five seconds of exhalation or simply three seconds of ventilation and three seconds of exhalation now I have a question for you so how long you are able to retain your breath can you retain it for 30 seconds can you retain it for 40 seconds or can you retain it for entire one minute so write it down in the comment section I will see you in the next one have a sigh of relief [Music]