You can exhale here.

Come back to the room.

You can try this with your eyes open. Stop if it feels uncomfortable.

1. Feel the chair or the ground supporting you.
2. Notice something you can see. Describe its colour or shape to yourself.
3. Notice a sound, or the feel of something nearby.
4. Take a gentle breath. Let it out slowly, without forcing it.
   Try the breathing counter and calming sounds

   A MOMENT OF ĀIO

   Take a breath.

   Nothing to get right. Sit comfortably and let your breathing stay gentle.

   Hā ki roto

   Breathe in4

   One quiet minute. No score. No streak.

   PauseEnd session

   A sound to sit with

   SilenceGentle wavesRunning water

   Make this comfortable for you

   Session length1 minute2 minutes Include a gentle 2-second hold

   Inhale 4 seconds · exhale 6. No hold. These timings are an optional guide, not a target to push for.

   Spoken cues in English

   Keep your eyes open if you prefer. Breathe naturally if the pace does not suit you. Stop if you feel dizzy, breathless or uncomfortable. The hold is optional. If you have a breathing or heart condition, ask your health professional what suits you.

   About this guide

   An original Māori.Health breathing visual, with optional timing and an optional short hold. It is not a named traditional practice or clinical treatment.

   Health NZ: relaxation and gentle breathing guidance

   General information only. Source checked 25 October 2026.

5. Ask yourself: what would help me feel a little more supported right now?

There is no need to hold your breath. If focusing on breathing makes you feel worse, look around the room or speak with someone you trust instead.