March 30, 2025 Discovering the Benefits of Pranayama: A Dive into Sava Vritti (Square Breath) and We Make Gypsy Soup
- rockbriarfarm
- Mar 29
- 3 min read
This will land in your in box as I am spending my last day in Utah. Hopefully having experienced both wintery weather in Park City and some spring-ish temps in Moab while Dot and I go on our adventures. I have seen signs of spring already crocus and other small buds peeping up in the woods and in my flower beds that are still quite filled with leaves. Hoping by when I return, I may be greeted with some early daffodils.
As we continue our exploration of the 8 limbs of yoga, we reach the fourth this week, pranayama, which is yoga breathing techniques or practice. The word comes from two Sanskrit words: prana (life force) and ayama (expansion). As one yogi put it, in the “eight-limbed system, pranayama sits at the intersection between the more worldly, physical practices and those that that develop the mind”.
Prana is the life force or energy that runs through our body. Pranayama is the practice of controlling and directing this energy primarily by controlling the flow of breath. There are many different techniques that work towards different results. We can use the breath to calm and balance, to energize mind and body-the goal is to promote our overall physical, mental, and spiritual health.
Our practice – Sava Vritti or Square or Box Breath
Every time we come to this limb in the past, I have talked about Ujayii breath, the back of the throat breath that we use to energize ourselves both in life and on the mat. In recent months I have been very focused on trying to cultivate more peace and calm in my life. Working on short meditations and better sleep is also part of that. To that end, I have been trying to incorporate the Sava Vritti or Square Breath into my life.
Samavritti means equal ratio and is sometimes called Square Breath. The focus is on keeping all four parts of the breath at equal lengths. It is very calming, and it helps us find awareness of breath and prana flow. This technique is wonderful as part of starting a meditation or just to take a time out during the day when we need to recalibrate. I also use it when I am trying to fall asleep. We will try it in class when I get back prior to savasana.
Meditation on Breath
"If our breathing is light and calm—a natural result of conscious breathing—our mind and body will slowly become light, calm, and clear, and our feelings also.” - Thich Nhat Hanh
“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.” – Thich Nhat Hanh
Focusing on the act of breathing clears the mind of all daily distractions and clears our energy enabling us to better connect with the Spirit within – unknown
“The breath relates directly to the mind and to our prana, but we should not therefore imagine that as we inhale, prana simply flows into us. This is not the case. Prana enteres the body in the moment when there is positive change in the mind. – TKV Desikachar
Nurturing with Food – Gypsy Soup – New Recipe!
I have been making this soup for over 20 years. It is a modified version of Molly Katzen’s Gypsy Soup from the Moosewood Cookbook. It is a very forgiving recipe. My version calls for green beans and zucchini and butternut squash, but, as in her recipe, the green and yellow veggies can be swapped for others or combined (think, broccoli, zucchini, green peppers, snap peas, green peas, sweet potatoes, carrots). I have used all of them over the years and it always turns out great. I usually double (or triple) the recipe so I have some for dinner, some for the week and some to give away.
See you on the mat!
Namaste,
Julia Anne
See you on the mat!
Namaste
Julia Anne
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