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Breathe with me - Book Review

Breathe with me: Using breath to look after my Tinana, Hinengaro and Wairua 

Tutagalevao A. B. (2022). CulturalHubb. 

Culturalhubb is a New Zealand-based Pacific-owned company that is dedicated to producing positive and meaningful stories from Aotearoa and the Pacific to inspire young readers to become confident storytellers. Cultural integrity is important to them, so they consult with educators and cultural communities when developing resources. As with other titles in their range, this book is trilingual, comprising Te Reo Māori, NZ Sign Language and English. Many of their books touch on cultural identity and wellbeing. Breathe with me highlights how we can use our breath through simple meditative breathing exercises as a tool to calm and connect us: 

‘Your breath is a taonga that you can use anytime to calm you. Breathing is easy to do and can help relax your tinana, hinengaro, and wairua. We can be on our way to a happy day!’ 

The design and layout of the book are well thought out, with a mix of bright drawings and photos of children in traditional dress performing the actions transposed on top. It encourages the use of Māori stories (pūrākau) aligned to Te ao Māori principles to engage and connect with children to help them calm their breath while experiencing different feelings/emotions throughout the day. Each page introduces the supporting sign language action. 

Te Whare Tapa Whā is acknowledged as an important resource for teaching wellbeing in schools. This book incorporates aspects of this indigenous model of health developed by Professor Mason Durie. With a focus on tinana (physical dimensions), hinengaro (emotional dimensions) and taha wairua (spiritual dimensions). A practice that positively impacts our health in a holistic way both through breath work, body postures and incarnations that recognise the connection between oneself, and the natural and spiritual worlds.  

This book is a great addition to the class or whānau when it is time to start or take a pause in the day. The glossary and activities at the end of the book make it easy to incorporate into the curriculum and give opportunities for further self reflection.   

I think the folk at CulturalHubb have achieved their goal of designing a book that will produce confident storytellers who will feel connected to the wairua of this pukapuka. 

Review by Tonya Wyatt, intermediate teacher

Disclaimer: Please note these reviews are not intended as endorsements or recommendations from the Mental Health Foundation. This feature introduces resources that may be useful for individuals with an interest in mental health and wellbeing topics.

Rāhina / Monday

Take Notice | Me Aro Tonu

A fresh week, blank slate and a new beginning. Let's start the week by setting purpose and intention, today is the day to take stock – how have you been feeling recently, are there any events or stresses that you need to sit with and unpack? 

Developing the ability to be fully present and conscious without being overly reactive or overwhelmed is no easy feat, it takes practice to achieve the delicate balance of awareness. When we take notice or practice mindfulness, we’re creating space for ourselves—space to think, space to breathe, space between ourselves and our reactions.  

Use today as a reminder to pay more attention to the present moment, to our thoughts and feelings, and to the world around us. At the end of the week, you can reflect on how you felt at the start of the week, and how putting each of the Five Ways into practice has helped to boost your mental health.

A few ideas to help you take notice:

Rātū / Tuesday

Give | Tukua

Today is all about kindness. When we give selflessly to others, whether through our time, resources, or support, we create a positive ripple effect that extends beyond the people we engage with. Carrying out acts of kindness boosts our happiness, life satisfaction, and overall wellbeing. When we help others, it gives us purpose and a sense of belonging – it’s a win/win!  

Think about how you might be able to brighten the day of someone you care about, or even a complete stranger. A small gesture might mean the world to someone else, and you’ll get a bit of a boost, too!

A few ideas to help you give:

Rāapa / Wednesday

Be Active | Me Kori Tonu 

We're nearly over the midweek hump and are inching closer to the weekend. Today is the perfect opportunity to give yourself a refreshing boost by engaging in some physical activity. Wi tēnei rangi to get the blood flowing through your tinana/body?   

Physical activity stimulates the release of endorphins, the "feel-good" hormones, which can uplift your mood and increase feelings of happiness. It reduces stress and anxiety levels, promotes relaxation and enhances overall mental resilience. It can even sharpen our thinking and boost our creativity. 

Being active doesn’t always mean high-intensity cardio workouts, there are lots of ways you can move your tinana to uplift your mood, reduce stress, and feel a sense of achievement. Choose to do something that is purely for feeling good or having fun, and dedicate it to your wellbeing.

A few ideas hei āwhina/to help you be active:

Rāpare / Thursday

Connect | Me Whakawhanaunga

It’s nearly Friday – why not tap into those weekend vibes early, and carve out some time for some meaningful connection? Use today as a sign to arrange that outing or gathering with friends, participate in social events that you might be finding an excuse to skip, or seek out opportunities for shared experiences that deepen your connections.  

Connect refers to making social connections, or whakawhanaungatanga. A sense of feeling connected, loved or belonging with others is strongly associated with better wellbeing and other health outcomes by providing a sense of meaning, safety, support and purpose.  

A few ideas to help you connect:

Rāmere / Friday

Keep Learning | Me Ako Tonu

It might be the last day of MHAW, but today’s the day to reflect on what you’ve learnt throughout the week and implement those tools into the weekend and weeks beyond. 

Evidence suggests that learning or trying new things creates a sense of achievement, competence and stimulates engagement with the world around us. There are lots of ways that you can Keep Learning today and every day. 

A few ideas to help you keep learning: