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Sama means equal and vrtti means move. In this pranayama the inhalation and exhalation are equal. Retention, if done, is equal as well. This technique is referred to as square breathing. It is important not to create tension or strain with this pranayama. To avoid creating tension or strain you can visualize creating an equal-sided box (inhale, hold, exhale, hold) by building the breathe box from the most restricted part of your breathing.
To practice this pranayama, relax the shoulders and sit with the spine straight in easy post, half, or full lotus posture. Rest the hands on the knees, with the palms facing down. Draw your thumb and forefinger touching on each hand.
Begin to notice whether your inhalation or exhalation is shorter. If your exhale is difficult and shorter than the inhale, then shorten the inhale to be equal to the exhalation. If your inhale is difficult and shorter than the exhale, then shorten the exhale to be equal to the inhalation. In square breathing the retention after inhalation and exhalation is also equal.
If your breath becomes agitated, you have gone too far in the pose, so just relax and readjust your breath.
Doing this technique should never create strain on the breath. When the breath is balanced from the shortest or most restricted aspect of your breath, it will naturally deepen and expand. Always remember to start from where you are, and work from there.
