Satyori — Vishama Vritti Pranayama Quick Card
Pranayama Quick Card
Vishama Vritti
Vishama Vritti Pranayama · Vishama means 'unequal' or 'uneven'; Vritti means 'fluctuation' or 'movement' — breathing with intentionally unequal ratios between phases
About
Vishama Vritti is the practice of breathing with deliberately unequal ratios between the phases of the breath cycle — inhalation, retention, exhalation, and sometimes external retention. While Sama Vritti establishes balance through equality, Vishama Vritti harnesses the distinct physiological effects of each breath phase to produce targeted therapeutic outcomes.
How to Practice
Master Sama Vritti (equal breathing) before progressing to Vishama Vritti. Sit in a stable posture with the spine erect. Begin with the most commonly used unequal ratio: 1:2 (inhale to exhale).
Benefits
The extended exhalation in Vishama Vritti (1:2 ratio) produces powerful parasympathetic activation, making it one of the most effective breathing techniques for anxiety, insomnia, hypertension, and stress-related conditions. Research has shown that extending the exhalation relative to the inhalation consistently reduces heart rate, blood pressure, and cortisol levels, and improves heart rate variability.
Contraindications
Extended breath retention (kumbhaka) should be avoided by individuals with uncontrolled hypertension, heart disease, epilepsy, hernia, acute anxiety or panic disorder, and during pregnancy. Do not practice advanced ratios (1:4:2) without extensive preparation in simpler ratios and ideally under the guidance of an experienced teacher.
Dosha Effect
The doshic effect of Vishama Vritti depends on the specific ratio employed. Extended exhalation (1:2) is calming and Pitta/Vata-pacifying — excellent for anxiety, anger, and agitation.
Classical Source
The ratio-based pranayama system is central to classical Hatha Yoga, described in the Hatha Yoga Pradipika, Gheranda Samhita, and Shiva Samhita. Patanjali references the regulation of breath by 'place, time, and number' in Yoga Sutras 2.50, which encompasses ratio work.
Dinacharya Guide
Vishama Vritti is one piece of a complete daily practice. The Dinacharya Guide gives you the full rhythm — ideal wake time, pranayama sequence, meals, movement, and evening practices matched to your dosha.