• WHAT: A method of controlled breathing with equal inhale, hold, exhale, and hold durations.
• WHY: Clears your mind and helps you feel more in control.
• HOW: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat. 
• WHO: Suitable for all experience levels.
  
• WHEN: Ideal before important tasks or in high-pressure moments.
• WHERE: Can be practiced anywhere.

Name(s)
Box Breathing, also known as Square Breathing, is a simple and effective breathing technique used to promote calmness and focus.

Description
Box Breathing is a structured breathing exercise designed to reduce stress, increase focus, and regulate emotions. The technique involves inhaling for a set count, holding the breath, exhaling, and holding again, each for the same duration. This rhythmic pattern helps balance the body’s oxygen and carbon dioxide levels, encouraging relaxation and clarity.

The principle behind Box Breathing is that controlled, steady breathing can reset the body’s stress response. By focusing on the breath, the mind is drawn away from distracting thoughts, creating a sense of calm and control. Deliberate breathing techniques like Box Breathing can lower heart rate, stabilize blood pressure, and reduce cortisol levels, making it an effective tool for managing stress.

Box Breathing is commonly used by athletes, military personnel, and high-performing professionals to maintain composure in challenging situations. It is also recommended as a grounding technique for those dealing with overwhelming emotions or mental fatigue.

Benefits
Box Breathing is highly effective for calming the mind and body during stressful moments. It helps regulate emotions, improve concentration, and enhance overall mental clarity. By incorporating Box Breathing into your daily routine, you may experience better sleep quality, and improved resilience in high-pressure situations.

History/Origin
Box Breathing has its roots in ancient pranayama breathing practices from Indian yoga traditions. However, it gained prominence in modern contexts through its adoption by the U.S. Navy SEALs and other military personnel as a tool for maintaining calm and focus in high-stress environments. The technique was popularized for its simplicity and effectiveness, making it accessible for anyone to use.

Today, Box Breathing is practiced worldwide by individuals seeking better stress management and mental clarity.