Hā Tārewa – The Suspended Breath

The Moment Before Movement

From the first breath of life — Tīhei mauri ora! — we are reminded that hā is sacred.

In the first exchange of hā, Tāne-nui-a-Rangi (an ascended form of Tāne Mahuta, the atua of forests, growth, and the bringer of higher knowledge and consciousness through Ngā Kete o te Wānanga) breathed life into Hineahuone (the first woman formed from the sacred earth of Papatūānuku at Kurawaka) through hongi — the gentle pressing of noses, which in contemporary practice symbolises the sharing of breath, spirit, and life force. In that moment, te ira atua (spiritual essence) and te ira tangata (human essence) were unified, awakening life in human form.

From this moment of creation, hā — also known as hau — came to represent more than air being drawn in and released. Emerging from the realm of Tāwhirimātea, hau carries the qualities of breath, wind, and vital essence, and contributes to forming the word hauora: wellbeing, vitality, and the expression of life in balance. Through hau, we understand that every breath is part of a greater current of mauri — the life force that animates and connects all things. To breathe consciously is to return to relationship with the flow that sustains life itself.

In the rhythm of leadership, there is a moment before action — a suspended breath, a calm before the current. Hā Tārewa speaks to this space: the breath that holds us upright, the pause that reveals insight. It is within this space between inhale and exhale that awareness expands, focus returns, and clarity forms. Leadership is not sustained through constant motion but through rhythm — through knowing when to move, when to rest, and when to breathe.

Hā as Vitality – The Current of Consciousness and Awareness

Breath carries memory, emotion, and energy. It influences brain activity related to memory recall and emotional processing, shaping how we think and respond before we even speak. When our breathing shortens, so does our perspective. When it deepens, awareness widens.

Quiet, intentional breathing invites leaders to steward from presence rather than pressure. It restores balance between pūkengatanga (discipline) and aroha (care), between performance and reflection.

Through hā, we reconnect with Te Pūngao Aronga — the energy of focused attention. It is the thread that links stillness to strength, allowing leadership to flow with purpose and coherence.

Reflective Practice – The Pause as Teacher

In leadership, reflection is often mistaken for delay. Yet the pause is where wisdom takes shape.

A reflective leader understands that every pause is both a moment of recovery and a method of recalibration. Like the suspended breath between tides, it allows for alignment before the next surge of action.

Reflection transforms reaction into rhythm — helping us move from instinct to insight, from urgency to understanding.

The most courageous leaders are those who can sit inside uncertainty long enough to discern what truly needs to move, and what needs to be held as opposed to handled.

Breathing Practices that Support Regulation and Rhythm

Breath practices that incorporate regulated, slow breathing have been shown to support physiological balance, mental clarity, and emotional steadiness. The most effective approaches sustain attention for at least five minutes, are repeated more than once, and practised regularly over time. Each technique engages the parasympathetic nervous system, enhancing the body’s capacity to recover, focus, and remain coherent under pressure.

Commonly recognised practices include:

• Box breathing (4–4–4–4): A balanced rhythm of inhaling, holding, exhaling, and pausing. This steady sequence helps regulate stress responses, restore equilibrium, and maintain composure.

  • Inhale for four counts.

  • Hold for four counts.

  • Exhale for four counts.

  • Hold again for four counts.

  • Repeat the cycle several times to activate calm and focus.

• Extended exhale breathing: A gentle, restorative pattern that lengthens the exhale relative to the inhale, supporting relaxation and clarity.

  • Inhale through the nose for four counts.

  • Exhale through the nose for eight counts.

  • Continue for several minutes, keeping the breath smooth and steady.

• Prolonged exhalation (ProlEx): A form of slow breathing that enhances active coping and focus under pressure by stabilising the autonomic nervous system.

  • Inhale naturally through the nose.

  • Exhale gradually and evenly for 10–12 seconds, maintaining a smooth, continuous flow.

  • Repeat several cycles while remaining alert and grounded.

• Slow breathing with pauses (resonant rhythm): A steady pattern that supports coherence between body and mind by aligning cardiac and neural rhythms.

  • Inhale through the nose for five counts.

  • Pause briefly.

  • Exhale through the nose for five counts.

  • Pause again before the next inhale.

• Slow diaphragmatic breathing: A grounding practice that reconnects awareness to the body and promotes calm through deeper oxygen exchange.

  • Place one hand on the abdomen and one on the chest.

  • Inhale deeply through the nose so the lower hand rises while the upper hand remains still.

  • Exhale slowly through the nose so the abdomen falls.

  • Continue for several minutes with smooth, steady breathing.

• Tactical breathing: A structured rhythm used to regulate stress and steady the nervous system, promoting composure and readiness in demanding situations.

  • Place your right hand on your stomach and exhale fully.

  • Inhale slowly through your nose, drawing the breath from abdomen to upper chest.

  • Exhale slowly from chest to abdomen, imagining your navel meeting your spine.

  • Once comfortable, exhale twice as long as you inhale (for example, breathe in for four counts, exhale for eight).

  • Repeat at least three times.

• Combined fast and slow breathing (rhythmic reset): A dynamic sequence that alternates activation and release, refreshing energy and mental focus while calming the body.

  • Take three short, sharp inhales through the nose.

  • Follow with one long, slow exhale through the mouth.

  • Repeat several times.

• Alternate-Nostril Breathing (ANB / UNB): A balancing practice that harmonises left and right brain activity, supporting concentration and emotional steadiness.

  • Use your thumb and ring finger to gently close one nostril.

  • Inhale through the open nostril.

  • Switch to close the other nostril and exhale through the opposite side.

  • Continue alternating sides for several rounds.

Beyond structured techniques, hā tārewa can also be woven into the small moments of daily practice — brief pauses that restore rhythm between tasks, conversations, and transitions.

• Between-task stillness: A short, restorative pause that recentres awareness between activities and restores mental clarity.

  • Before opening the next email, meeting, or task, take one full breath cycle to reset.

• Reflective breathing in kōrero: A grounding rhythm that helps maintain collective coherence and presence during dialogue.

  • When conversation quickens, slow your breath to steady your presence and anchor the energy of the group.

• Evening exhale: A gentle release that supports transition and rest by softening and lengthening the breath.

  • Before sleep, take a deep inhale and exhale slowly and fully, releasing the residue of the day.

Each of these expressions of hā tārewa demonstrates how rhythm and regulation intertwine. When breathing becomes conscious and consistent, it restores balance to thinking, feeling, and decision-making — keeping the mind clear, the wairua settled, and the mauri intact.

Rhythm and Flow – Mapping Breath to Decision Rhythm

Grounding leadership practice in hā does not require hours of meditation. It requires attention — micro-pauses that restore rhythm to thinking, feeling, and decision-making. Every leader operates within cycles — of meetings, seasons, strategy, and change. Yet within these external cycles lies an internal one: the rhythm of breath.

When awareness of breath anchors the pace of thought, decision, and dialogue, leadership becomes less reactive and more rhythmic — aligning timing, energy, and intent. Hā Tārewa becomes both metaphor and method: a way of attuning to the moment before movement.

Sustaining Clarity – Leading Through Reflection, Not Reaction

In the turbulence and demand of modern leadership, clarity is not found in control, but in coherence. The most effective leaders are those who remain attuned to rhythm — balancing movement with mindfulness, strategy with stillness.

Here, Hā Tārewa can be understood in two ways:

• As the state of the suspended breath — the inner pause that restores focus; and
• As Hā Tārewa: Poutama Flow™ — the reflective leadership pathway developed by Megan Tahere (2025) as a Manawa Kōkopu offering, it supports the embodiment of rhythm through practice.

Together they remind us that leadership presence is not a performance but a pulse. It is sustained through the continual return to breath — to the energy that connects mind, body, and intention.

When we breathe consciously, we do not just sustain ourselves; we sustain the environments we lead. We model balance, create space for others to breathe, and restore flow where there has been fragmentation.

In the space between inhale and exhale, leadership finds its rhythm — calm, clear, and connected.

Reflection for Leaders

• How do I recognise when my leadership breath shortens — when pace replaces presence?
• Where in my mahi could a moment of stillness restore clarity or connection?
• What does Hā Tārewa look like in my daily rhythm of work and reflection?
• How can I support others to find calm through shared rhythm and breath?

Further Exploration

To explore rhythm-based leadership and embodied presence, visit: Hā Tārewa: Poutama Flow™ — a pathway designed to cultivate reflection, rhythm, and relational resonance.

For research on breathwork and its physiological effects:

Bentley, T. G. K., D’Andrea-Penna, G., Rakic, M., Arce, N., LaFaille, M., Berman, R., Cooley, K., & Sprimont, P. (2023). Breathing practices for stress and anxiety reduction: Conceptual framework of implementation guidelines based on a systematic review of the published literature. Brain Sciences, 13(12), 1612. https://doi.org/10.3390/brainsci13121612 

Röttger, S., Theobald, D. A., Abendroth, J., & Jacobsen, T. (2021). The effectiveness of combat tactical breathing as compared with prolonged exhalation. Applied Psychophysiology and Biofeedback, 46(1), 19–28. https://doi.org/10.1007/s10484-020-09485-w 

Yilmaz Balban, M., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895 

Image credit: Tahere, K. (2025). Used with permission.

Author: Megan Tahere. (2025).