Mindfulness & Breathing

A practical resource for calming the mind, supporting the body, and building clarity

Introduction: Why This Matters

Many people live most of their lives on mental autopilot. Attention jumps from one thought to the next, worries pull the mind into the future, and the body remains tense without being noticed. Over time, this can lead to stress, emotional reactivity, mental fatigue, and a sense of disconnection.

Mindfulness and breathing are often misunderstood as techniques for relaxation or emptying the mind. In reality, they are foundational skills for awareness, regulation, and mental clarity.

This resource explains:

• What mindfulness actually is
• How breathing influences the nervous system
• Why these practices are effective for mental health
• How they support focus, emotional balance, and wellbeing
• Practical ways to integrate them into daily life

The goal is not to feel calm all the time, but to develop the ability to notice what’s happening and respond more intentionally.

What Is Mindfulness?

Mindfulness is the ability to pay attention to the present moment, on purpose, without judgment.

It involves noticing:

• Thoughts as they arise
• Emotions as they are felt
• Physical sensations in the body
• What is happening around you

Mindfulness is not about stopping thoughts or controlling experience. It is about changing how you relate to what is happening.

When mindfulness is absent, people tend to react automatically or get pulled into mental loops. When mindfulness is present, awareness increases — and with awareness comes choice.

Why the Mind Wanders So Easily

The human mind is designed to scan, predict, and problem-solve. This is useful — but it also means the mind naturally drifts toward planning, worrying, remembering, and judging.

Mindfulness is not about forcing the mind to stay focused. It is about gently noticing when attention has wandered and bringing it back, again and again.

Each return strengthens attention, flexibility, and self-awareness.

The Link Between Mindfulness and Mental Health

Mindfulness supports mental health by:

• Reducing emotional reactivity
• Increasing self-awareness
• Improving focus and concentration
• Creating space between thoughts and actions
• Supporting nervous system regulation

Over time, mindfulness helps people respond rather than react — even under pressure.

Breathing: The Body’s Built-In Regulator

Breathing is one of the most powerful tools we have for influencing the nervous system — and it is always available.

Breathing patterns signal to the brain whether the body is safe or under threat. Slow, steady breathing supports regulation; fast, shallow breathing increases activation.

This is why breathing plays such a central role in stress, anxiety, emotional regulation, and mental clarity.

How Breathing Affects the Nervous System

• Shallow or rapid breathing → activates the sympathetic (stress) response
• Slow, deep breathing → activates the parasympathetic (calming) response

When breathing slows, the brain receives signals of safety. This allows thinking to become clearer and emotions to settle.

Common Breathing Exercises (With How-To Guides)

Below are simple, evidence-aligned breathing exercises. None need to be done perfectly — consistency matters more than precision.

Box Breathing (4–4–4–4)

Best for: stress, anxiety, feeling overwhelmed, racing thoughts

How to do it:

1. Inhale slowly through your nose for 4 seconds
2. Hold your breath for 4 seconds
3. Exhale slowly through your mouth for 4 seconds
4. Hold for 4 seconds
5. Repeat for 1–3 minutes

Why it works:
Creates rhythm and predictability, signalling safety to the nervous system.

Triangle Breathing (Inhale–Exhale–Pause)

Best for: calming without strain, beginners, moments of tension

How to do it:

1. Inhale slowly for 4 seconds
2. Exhale slowly for 6 seconds
3. Pause gently for 2 seconds
4. Repeat for 1–2 minutes

Why it works:
Longer exhales naturally activate the parasympathetic nervous system.

5–7 Breathing

Best for: emotional regulation, winding down, pre-sleep

How to do it:

1. Inhale through the nose for 5 seconds
2. Exhale through the mouth for 7 seconds
3. Repeat for 1–3 minutes

Why it works:
The longer exhale helps reduce stress hormones and calm the body.

Progressive Muscle Relaxation (PMR)

Best for: physical tension, anxiety stored in the body, sleep support

How to do it:

1. Starting at your feet, gently tense the muscles for 5 seconds
2. Release and notice the sensation for 10 seconds
3. Move slowly up the body (legs, hands, arms, shoulders, face)

Why it works:
Teaches the difference between tension and relaxation, helping the body let go.

Mindfulness of Breath: A Foundational Practice

Mindfulness of breath involves simply noticing the sensation of breathing — without changing it.

You might notice:

• Air moving through the nose
• The chest or belly rising and falling

When the mind wanders (which it will), gently return attention to the breath.

This practice builds awareness, patience, and regulation.

Common Mindfulness Exercises (With How-To Guides)

Leaves on a Stream

Best for: overthinking, worry, intrusive thoughts

How to do it:

1. Imagine sitting beside a gently flowing stream
2. Place each thought on a leaf
3. Watch the leaf float past without analysing it
4. Keep returning to the image as thoughts arise

Why it works:
Creates distance between you and your thoughts without suppression.

The “Happy Place” / Safe Place Visualization

Best for: emotional overwhelm, stress, feeling unsafe

How to do it:

1. Imagine a place where you feel calm and safe
2. Engage all senses — sights, sounds, textures
3. Spend 1–3 minutes visualising being there

Why it works:
The brain responds to imagery as if it’s real, supporting regulation.

5–4–3–2–1 Grounding

Best for: anxiety, panic, dissociation

How to do it:

• Name 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Why it works:
Brings attention into the present moment through the senses.

Mindful Daily Activity

Best for: building mindfulness into real life

How to do it:

• Choose one routine activity (walking, showering, eating)
• Focus fully on sensations, movements, and experience

Why it works:
Builds awareness without needing extra time or effort.

Mindfulness Is Not Relaxation (But Relaxation Often Follows)

Mindfulness may reveal tension before it reduces it. This does not mean you’re doing it wrong — it means awareness is increasing.

Relaxation often comes after awareness.

Supporting Mental Clarity Through Breath and Awareness

Mindfulness and breathing:

• Reduce mental overload
• Improve focus and working memory
• Support emotional regulation
• Help the mind shift out of survival mode

Clarity often emerges when you slow down enough to notice what’s happening.

Common Barriers and Misconceptions

A busy mind is not a failure — it’s the starting point.

You don’t need to:

• Stop thoughts
• Feel calm
• Do long practices

You only need to notice — and begin again.

How This Supports Whole Wellbeing

Mindfulness and breathing support:

• Mental clarity and focus
• Emotional regulation
• Stress resilience
• Nervous system balance
• Self-awareness and compassion
• Sleep and recovery

They are foundational skills that strengthen every other wellbeing practice.

How to Use the Worksheets

The worksheets that accompany this resource help you:

1. Notice current patterns of awareness and breathing
2. Practise real-time tools
3. Integrate mindfulness into daily life
4. Build consistency without pressure

A Final Note

Mindfulness and breathing are not about becoming someone new.
They are about returning to yourself — moment by moment.

Each breath is an opportunity to support your body.
Each moment of awareness is a moment of choice.

You don’t need to do this perfectly.
You just need to notice — and begin again.

This resource and the accompanying worksheets are educational tools, not replacements for professional mental health support. If difficult emotions arise, seeking help is a sign of strength.

How to Access Further Support in New Zealand:

• Contact your local GP
• Dial 111 for immediate support
• Free call or text 1737 any time for support from a trained counsellor
• Lifeline – 0800 543 354 (0800 LIFELINE) or free text 4357 (HELP)
• Youth line – free text 234, call 0800 376 633, webchat at youthline.co.nz, DM on Instagram @youthlinenz, message on Whats App 09 886 56 96.
• Samaritans – 0800 726 666
• Suicide Crisis Helpline – 0508 828 865 (0508 TAUTOKO)
• Depression Helpline – 0800 111 757 or free text 4202 To talk to a trained counsellor about how you are feeling or to ask any questions
• Anxiety NZ – 0800 269 4389 (0800 ANXIETY)