The Square Technique, or 4×4 is sophisticated. This breathing technique uses NLP elements to incorporate the five senses and visualization. It is beneficial for patients with stress and psychotrauma.

When I developed the technique in 2005, I didn't know it incorporated elements of an ancient yoga technique: “Sama Vritti Pranayama” means “steady flow” in Sanskrit. This practice has a calming effect on the nervous system and is used by the U.S. Navy SEALs“box breathing” to regulate stress and focus. But my technique goes further, enriched with NLP and self-hypnosis elements.

1. Counting: 1,2,3,4–1,2,3,4–1,2,3,4–1,2,3,4. You can count with your fingers (small movements) or by tapping with your hands.

2. Breath: Inhale (1,2,3,4), — pause (1,2,3,4), — exhale (1,2,3,4), — pause (1,2,3,4).

3. Visualize the square: Inhale = lower left corner up, pause = upper horizontal, exhale = upper right corner down, pause = back to lower left.

4. Introduce color: Each line of the square is given a color. Inhale = red, pause = blue, exhale = green, pause = yellow.

5. Introduce elements: Red = fire = inhale, blue = water, green = wood (grass), yellow = earth (sand). The breath forms the fifth element: air.

6. Perception: Find an image (scene): e.g., a fireplace (red), a lake (blue), a forest (green) and a beach (yellow). Focus only on the visual aspect and breathe. Then, successively focus on the auditory (heard), olfactory (smelled), gustatory (tasted), and tactile/kinesthetic (e.g., touched) perceptions. Through this structured practice, the mind becomes increasingly still.