What is Savitri Pranayama?

Savitri Pranayama is a controlled breathing technique that involves specific ratios of inhaling, holding, and exhaling. It’s named after the Sun deity “Savitri,” symbolizing vitality, strength, and spiritual growth. The practice is designed to harmonize the energy (prana) flow within the body, aligning it with the natural rhythms of the universe. It’s often used in yoga practices to calm the mind, reduce stress, and increase energy levels.

How to Practice Savitri Pranayama

Prepare Your Space

Find a quiet, comfortable place where you won’t be disturbed.

Sit in a comfortable position, like Sukhasana (Easy Pose) or Padmasana (Lotus Pose). If sitting on the floor is challenging, sit on a chair with your spine straight.

Relax your body, close your eyes, and take a few deep breaths to settle in.

Basic Breathing Pattern

The fundamental ratio in Savitri Pranayama is 4:8:4:8. You inhale for 4 counts, hold for 8 counts, exhale for 4 counts, and hold again for 8 counts before beginning the cycle anew.

Inhale – Slowly breathe in through your nose for a count of 4. Feel the air filling your lungs, and focus on your breath.

Hold – After inhaling, hold your breath for a count of 8. This holding period is key to creating inner balance and calming your mind.

Exhale – Breathe out gently and completely for a count of 4, releasing any tension.

Hold Again – Finally, hold your breath out for a count of 8 before repeating the cycle. Repeat this cycle 6-10 times, gradually increasing the count as your lungs become more accustomed to this technique.

Intermediate Pattern

Once you’ve become comfortable with the 4:8:4:8 ratio, you can progress to a 6:12:6:12 ratio, inhaling for 6 counts, holding for 12, exhaling for 6, and holding out for 12.

Inhale – Inhale deeply for 6 counts.

Hold – Hold your breath for 12 counts.

Exhale – Exhale slowly for 6 counts.

Hold Again – Hold your breath out for 12 counts before beginning the next cycle.

Continue this pattern for 6-10 cycles, adjusting the time according to your comfort and capacity.

Advanced Pattern (8:16:8:16 Ratio)

For those who are experienced, you can shift to the advanced 8:16:8:16 ratio, which requires greater lung capacity and breath control.

Inhale – Breathe in for 8 counts.

Hold – Hold for 16 counts.

Exhale – Release for 8 counts.

Hold Again – Hold your breath out for 16 counts.

This advanced practice is recommended only once you’ve mastered the previous ratios. You can aim for around 5-8 cycles of this.

Benefits of Savitri Pranayama

Improved Mental Clarity

By focusing on the breath and following a structured pattern, Savitri Pranayama helps calm the mind, reducing mental clutter and improving concentration. It’s an excellent practice for those struggling with overthinking or distraction.

Reduces Stress and Anxiety

Holding the breath in a rhythmic fashion calms the nervous system. This creates a meditative state, helping you manage stress and reduce anxiety levels. Deep, slow breathing activates the parasympathetic nervous system, which is responsible for the “rest and digest” response.

Increases Lung Capacity

By practicing the different ratios of breath control, you gradually train your lungs to hold more air and function more efficiently. This improved lung capacity can benefit everything from athletic performance to daily energy levels.

Balances Energy (Prana)

Savitri Pranayama is about harmonizing your internal energies with the natural rhythms of the world. By following the structured breathing pattern, you ensure the flow of prana (life energy) within your body remains balanced, leading to a more centered and grounded state.

Promotes Emotional Stability

The calming effects of this pranayama technique can also stabilize your emotions. Over time, regular practice of Savitri Pranayama helps you develop a greater sense of emotional resilience, making it easier to navigate life’s ups and downs.

Improves Sleep

Since the technique calms your nervous system and reduces mental agitation, it can lead to better sleep quality. If practiced in the evening, it may help you wind down and sleep more peacefully.

Enhances Meditation

Savitri Pranayama naturally leads to a meditative state due to the concentration required for breath control. It’s an excellent precursor to meditation, helping to quiet the mind and prepare for deeper introspective practices.

It’s Here Maha Bandha Pranayama how to do it and what are the benefits

FAQs

1. How often should I practice Savitri Pranayama?
You can practice this pranayama daily, either in the morning to start your day with clarity or in the evening to wind down.

2. Can beginners practice the advanced ratios?
It’s recommended to start with the basic 4:8:4:8 ratio and gradually build up to the advanced patterns as your lung capacity increases.

3. Can I practice Savitri Pranayama lying down?
While sitting is ideal for better posture and lung expansion, you can practice lying down if sitting is uncomfortable.

4. Is Savitri Pranayama safe for everyone?
Most people can safely practice this pranayama. However, those with respiratory issues or heart conditions should consult a healthcare provider first.