Breathwork and Meditation
Your breath is one of the few things you carry with you everywhere you go.
Learning to use it can change the way you respond to life's hardest moments.
Your breath is one of the quickest ways to communicate with your nervous system.
Hā
In te ao Māori, hā means breath. We all breathe, but we don't always notice it. Our hā changes with us throughout the day, offering little clues about how our body is feeling.
Whether you're feeling overwhelmed, anxious, frustrated or just moving through a busy day, your hā is always with you.
Every emotion changes the way we breathe.
Our breath becomes faster when we're stressed, shallow when we're anxious and slower when we feel safe.
Learning to notice your hā helps you understand what your body is trying to tell you.
Meditation can help in the same way.
It doesn't have to mean sitting cross-legged for an hour or trying to empty your mind. Meditation is just bringing your attention back to what's happening right now.
Sometimes that's through your breath.
Sometimes it's noticing the birds on a walk, the feeling of your feet on the ground or the warmth of your morning coffee.
You don't need an hour.
Sometimes one intentional minute is enough.
The busy zoo
Your mind can feel a bit like a busy zoo.
The monkeys are swinging from branch to branch, the parrots won't stop squawking and the tigers are pacing back and forth.
Every animal is demanding your attention at the same time.
Breathwork doesn't make the animals disappear.
It helps settle the zoo.
Meditation isn't about getting rid of your thoughts either.
It's about noticing them without feeling like you have to follow every single one.
The animals are still there.
They just don't all need your attention at once.
Breathing Techniques
Slow Exhale
One of the simplest ways to help your body slow down.
Breathe in gently through your nose, then breathe out a little slower than you breathed in.
Repeat for five slow breaths.
Box Breathing
A steady rhythm that can help when your mind feels busy.
Breathe in for four. Hold for four. Breathe out for four. Hold for four.
Repeat for one to two minutes.
Physiological Sigh
A quick reset when you're feeling overwhelmed or stressed.
Take one deep breath in through your nose. Before breathing out, take one more small breath in.
Then slowly exhale through your mouth.
Repeat two to five times.
Notice Your Hā
You don't always need to change your breathing.
Sometimes just noticing it is enough.
Pay attention to where you feel your breath most. Your chest, your belly or the air moving through your nose.
Each time your mind wanders, gently bring your attention back to your next breath.
Breathe as You Walk
Let your breathing find a comfortable rhythm with your footsteps.
Instead of thinking about everything you need to do, notice the feeling of your feet on the ground, the sounds around you and the air moving in and out of your body.
Humming Breath
Take a slow breath in through your nose. As you breathe out, gently hum until your breath comes to an end.
Notice the vibration through your face, chest and throat. Repeat for a few breaths and see how your body responds.
There isn't one perfect way to breathe.
The best technique is the one that helps you slow down and reconnect with the present moment.
Take it with you
If you'd like to keep practising beyond this page, here are a few free resources to support you.
Breathe With Me
Prefer someone to guide you?
Follow along with a short breathing practice you can return to whenever you need a reset.
Breathing won't change your life in one moment.
But one slow breath can change your next moment.