Sama Vritti Pranayama: Breathwork for Self-Love and Calm — PickAClass
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⏱ 3h 📚 30 lessons 🎧 Audio version

Sama Vritti Pranayama: Breathwork for Self-Love and Calm

Learn the art of equal breathing to soothe your nervous system, cultivate deep self-compassion, and establish a restorative daily breathwork practice.

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About this course

In a fast-paced world, finding moments of genuine peace and self-connection can feel challenging. Mindful breathwork offers a direct path to quiet the mind, release tension, and reconnect with your inner sense of worth. This text-based course guides you through the foundational principles of pranayama, focusing on the balancing practice of Sama Vritti (equal ratio breathing). You will learn how to use your breath to regulate your nervous system, quiet mental chatter, and foster a deep, compassionate connection to yourself. What you will learn: • Understand the core philosophy and physiological benefits of Pranayama breathwork. • Master the step-by-step technique of Sama Vritti (equal ratio breathing). • Apply mindful breathing practices to reduce daily stress and anxiety. • Integrate self-compassion and loving-kindness concepts into your breathing sessions. • Design a sustainable daily breathing routine tailored to your lifestyle. The course begins with essential terminology and the science of breathing, before guiding you through structured written exercises to develop your personal Sama Vritti practice. Designed entirely for beginners, this course requires no prior experience with yoga or breathwork. Begin your journey to inner peace and self-love through the power of your breath today.

Course contents

6 modules · 30 lessons · 3h

1 Foundations of Breath
Introduce the history, philosophy, and basic terminology of pranayama. 5 lessons · 30 min
  1. Welcome to Your Breath Journey
    Overview of the course and the transformative power of mindful breathing.    6 min
  2. The Philosophy of Pranayama
    Understanding breath as 'Prana' or life-force energy in ancient traditions.    6 min
  3. Essential Terminology
    Defining key terms like Inhale (Puraka), Exhale (Rechaka), and Sama Vritti.    6 min
  4. Why Breathwork Matters Today
    The relevance of ancient practices in a modern, fast-paced world.    6 min
  5. Setting Your Intention
    A written exercise to define personal goals for self-love and calm.    6 min
2 The Science of Breathing
Explain the physiological impact of breathing on the body and mind. 5 lessons · 30 min
  1. The Biology of a Breath
    How oxygen and carbon dioxide exchange affects your cellular energy.    6 min
  2. The Nervous System Connection
    How breathing switches the body from 'fight or flight' to 'rest and digest'.    6 min
  3. The Vagus Nerve Secret
    Understanding the physical link between deep breathing and immediate relaxation.    6 min
  4. Physiological Benefits Breakdown
    Listing the impact on heart rate, blood pressure, and cortisol levels.    6 min
  5. Baseline Assessment
    A written exercise to observe and record your current natural breathing patterns.    6 min
3 Mastering Sama Vritti
Provide a step-by-step guide to the equal ratio breathing technique. 5 lessons · 30 min
  1. What is Sama Vritti?
    The concept of 'Equal Fluctuations' and its balancing effect on the mind.    6 min
  2. Finding Your Natural Rhythm
    How to determine your starting count (e.g., 4 seconds) without strain.    6 min
  3. The Perfect Inhale
    Techniques for a smooth, controlled, and silent inhalation.    6 min
  4. The Controlled Exhale
    Matching the length and quality of the exhale to the inhale.    6 min
  5. Putting It Together
    A guided written walkthrough of a complete 5-minute Sama Vritti session.    6 min
4 Breath for Self-Love
Integrate emotional healing and self-compassion into the breathing practice. 5 lessons · 30 min
  1. Breathing with Compassion
    Using the breath to create a safe space for your emotions.    6 min
  2. Reconnecting with Inner Worth
    Affirmations to use during Sama Vritti to reinforce self-value.    6 min
  3. Loving-Kindness (Metta) Integration
    Sending kindness to yourself on the inhale and to others on the exhale.    6 min
  4. Softening the Inner Critic
    Using equal ratio breathing to neutralize negative self-talk.    6 min
  5. The Heart-Breath Connection
    Visualizing breath flowing into the heart space for emotional healing.    6 min
5 Calming the Mind
Apply breathwork to manage stress, anxiety, and mental chatter. 5 lessons · 30 min
  1. Quieting Mental Chatter
    How the rhythm of Sama Vritti acts as an anchor for a wandering mind.    6 min
  2. Breathwork for Anxiety Spikes
    Using a shortened version of the technique for immediate relief.    6 min
  3. Releasing Physical Tension
    Scanning the body for stress while maintaining the equal ratio breath.    6 min
  4. The Power of the Pause
    Understanding the brief moments of stillness between breaths.    6 min
  5. Grounding in the Present
    Using breath to return to the 'now' when feeling overwhelmed.    6 min
6 Building Your Daily Routine
Create a sustainable and personalized practice for long-term benefits. 5 lessons · 30 min
  1. Designing Your Routine
    Choosing the best time and place for your daily practice.    6 min
  2. Overcoming Consistency Hurdles
    Strategies for when you feel too busy or unmotivated to breathe.    6 min
  3. Adapting to Your Lifestyle
    Practicing Sama Vritti while commuting, working, or before bed.    6 min
  4. The Progress Journal
    Structured written exercise to track emotional shifts over time.    6 min
  5. Your Path Forward
    Final encouragement and how to keep the practice evolving.    6 min
Final project

The 'Self-Love Sanctuary' Breathwork Plan

Design a personalized 7-day breathwork schedule that integrates Sama Vritti with self-compassion affirmations and a progress tracking system.

What you'll get

  • 📜 Certificate of completion
    Add it to your LinkedIn profile
  • 💬 Personal AI tutor
    Stuck on a lesson? Ask your built-in tutor anything, any time.
  • 🎧 Audio version included
    Learn on the go — no screen needed
  • ♾️ Lifetime access
    Come back anytime, no expiry
  • 📱 Phone or computer
    Works anywhere, any device
  • 💸 14-day refund
    No questions asked
  • ⚡ Short & focused
    3h of practical content

Certificate of completion

Every course you complete on PickAClass issues a credential like this — original, with its own code, verifiable by URL, and detailed about what was actually demonstrated.

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Sama Vritti Pranayama: Breathwork for Self-Love and Calm
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Performance detail
Coursework summary
Lessons completed 14 / 14
Practice questions 26 / 28
Assignments submitted 4 (avg 4.5 / 5)
Capstone project Reviewed — 4.6 / 5
Total practice 6.2 hrs
Performance benchmark
Cohort rank Top 12% of 1,625
Time to completion 11 days (median: 22)
Mastery score 91 / 100
Practice-question score 94%
Skill verification Verified Skill Path
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Issued under the academic standards of PickAClass. Skill levels reflect assessed performance against the course's competency rubric. This is an original credential of this platform.

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Frequently asked

What do I need to take this course? +

Just a phone or computer with internet. No installs, no special hardware.

How do I pay? +

By card via Stripe. We don’t store card details — Stripe handles them securely.

Can I get a refund? +

Yes — full refund within 14 days, no questions asked.

How long will I have access? +

Forever. Once you purchase, the course is yours to revisit anytime.

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Yes. On completion you'll receive a certificate you can add to your LinkedIn profile.

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