Pranayama

Square Breathing, also commonly known as Box Breathing or Four-Square Breathing, is a technique that has roots in ancient yoga and meditation practices. The technique is a form of pranayama, which is the formal practice of controlling the breath. Pranayama has been practiced for thousands of years as a way to connect the mind and body, and to induce states of relaxation or energization.

Box Breathing, in particular, gained more recognition in the West when it was adopted by the U.S. Navy SEALs as a way to help soldiers stay calm and focused in high-stress situations. It was part of a comprehensive mental toughness training regimen aimed at improving performance under pressure.

Box or Square Breathing is sometimes also referred to as "tactical breathing" in certain contexts, such as law enforcement and military training. In therapeutic or mental health contexts, it might be referred to as "paced breathing" or "controlled breathing."

Despite the different names, the basic technique remains the same: inhale, hold, exhale, hold, each for an equal count, typically of four seconds. This practice helps to calm the nervous system, reduce stress, and increase mental clarity.