Updated: Oct 13, 2019
Get calm and centered with this simple breathing exercise you can do before a meeting or appointment, driving in traffic, or during a toddler meltdown.
Busy mama, I have a super simple breathing exercise for you.
It’s called Sama Vritti (Equal Breathing), and it can help you get calm and centered any time of day.
Try it before presenting at a meeting, driving in traffic, waiting for a freight train to pass, attending an appointment and even during a toddler meltdown at the grocery store. (I’ve practiced this many times during each of these situations, and it really works!)
Practice It: Equal Breathing
Come to a comfortable seated position with your spine tall and long, and your hands at your heart or on your knees. Or if you find yourself standing in a long line, practice this right where you are.
Seal your lips slightly and allow your breath to go in and out through your nostrils.
Inhale through your nose, silently counting to four.
Exhale through your nose, silently counting to four.
As you inhale, allow your belly to expand. As you exhale, allow your navel to draw toward your spine. If it helps to visualize the breath, imagine a balloon expanding on each inhale and deflating on each exhale.
Continue counting to four on your inhales and four on your exhales for a few more rounds. Then come back to your natural breath.
Learn other easy breathing exercises, meditations and yoga practices in my book 108 Yoga and Self-Care Practices for Busy Mamas (MSI Press), which is available on Amazon, Barnes & Noble, Books-A-Million and the MSI Press website.