The Breath as Your Current: Finding Focus and Flow with the Little Penguin (Kororā)

Introduction: The Little Penguin and the Big Ocean

Kia Ora! Just as the ocean's mighty currents can pull and direct everything in their path, we can sometimes feel swept along by the relentless currents of our busy lives. From work deadlines to family demands, it’s easy to feel like we’re constantly battling the tide. But what if you had your own internal current, a reliable force to guide and steady you through any swell?

At Wave Wellness, we believe you do. It's your breath. Your Respiration is the most fundamental, rhythmic current we possess, the constant ebb and flow that links your body and mind. Today, we dive beneath the surface to explore this incredible tool, drawing inspiration from one of our most resilient NZ inhabitants: the Little Penguin, or Kororā.

While they are often mistakenly called the 'Little Blue Penguin,' their correct name highlights their unique size (35cm tall, 1.2kg weight) and presence on our shores (they are only found in NZ and Australia). Despite their small stature, these extraordinary birds are masters of breath control, using it to achieve deep focus and move with purpose through the powerful ocean. How can we, too, use the rhythm of our breath to navigate our daily currents with the same calm focus as the Kororā?

Respiration: Your Unseen Strength

For me, Respiration isn't just about the mechanics of breathing; it's a key component of the Wave Wellness principles, a vital current supporting every movement. Just as the Little Penguin must master its breath to survive and thrive in the deep, we too can harness our breath for greater support and efficiency. When a Kororā dives, it balances breath retention with controlled movement, reaching its goal with minimal effort. This teaches us the power of efficiency over frantic activity, of focused intent over scattered energy.

Consider the incredible focus required for the Little Penguin to achieve a maximum depth of 60 metres (they usually go about 10m) on an average dive of just 24 seconds. Every whisp of retained breath and energy is purposefully directed. Their deep, held breath creates a remarkable physical stillness and mental focus just before a dynamic burst of movement, a lesson for us all before "diving" into our own busy days. They surface, rest for only a few seconds, and then dive again, showing us the power of efficient, rhythmic recovery guided by breath.

The Penguin Parallel: From Raft to Waddle

Takiharuru at dusk

I recently watched a beautiful sight as the sun set at Takiharuru (Pilots Beach), on the Otago Peninsula near Dunedin. The Kororā were returning to shore after a long day of individual hunting at sea. Over 260 penguins come ashore in several large groups! They communicated with each other and gathered offshore in a protective group—a 'raft.' Each bird had been focused solely on its own breath and purpose beneath the waves, but they found collective Timing to come in together.

A "raft" emerging

The moment they hit the shore, the dynamic shifted. Their coordinated 'raft' became a clumsy, noisy 'waddle,' filled with the duck-like quacking sound. I was standing next to the observation deck, and some were only 30cm away as they walked up their "penguin highway." But here is the profound lesson: they stopped. They didn't rush immediately up the hill. They paused, cooling off and mustering their energy for the difficult climb ahead to feed their chicks.

This Kororā pattern perfectly mirrors our need for Respiration. We need the deep, rhythmic breath for focused, solo effort (the hunt at sea), but we also need the intentional pause (the cooling off) before tackling the next big challenge (the clamber up the hillside). The breath is the tool that facilitates this essential transition, transforming frantic energy into purposeful effort.

Penguin Raft coming ashore

"Penguin Highway"

Applying Your Current

In your mat practice, whether it’s a dynamic Surge Power Vinyasa flow or a stabilising Crest Mat Pilates session, intentional breath is the current that moves your body. It supports every transition, allows you to access deeper Core strength, and brings a sense of calm amidst physical challenge. Lose your breath, and you lose your current, drifting without direction. Similarly, in daily life, your breath is your most immediate tool for managing stress. Consciously extending your exhale can be a powerful release of tension, stabilizing the nervous system before a demanding conversation or a moment of high pressure.

I invite you to try a simple breathing practice—your Kororā Reset—that you can use anywhere, anytime. Think of it as a brief, intentional dive into your inner current:

We'll use the 4-7-8 Breathing Technique, popularized by Dr. Andrew Weil. The goal of this technique is to balance the nervous system by promoting the "rest and digest" state. The extended exhale is key.

Close your eyes, or have a gentle gaze. Take a full, deep inhale for a count of 4. Hold gently for 7. Then, slowly and fully exhale for a count of 8. Feel the release. This brief pause is your moment to reconnect with your inner current, to find the stillness and focus of the Little Penguin before its next purposeful movement. Try this throughout your day, perhaps 3 times or so and feel the effect it has for you.

Conclusion: Flowing with Intention

Your breath is a constant companion, a reliable current available 24/7. It is your lifeline and your guide. Harnessing its power allows you to move through life with more grace, purpose, and unwavering calm.

To dive deeper into profound breath awareness and get exclusive access to short taster videos as we lead up to launch, sign up for updates here! The Shore Studio launches on 6 Jan 2026, offering a rich library of content to support your mindful movement and wise ways. Channels available will include, but are not limited to, Crest (Mat Pilates), Plunge (Express 15-Minute Yogalates), Submerge (Yin yoga), Spindrift (Guided Meditations), and Surge (Power Vinyasa Yoga and associated mediations).

Next time, we'll explore Elongation, uncovering how lengthening and expanding through movement can create more space and freedom, both on and off the mat.