cultivating Mauliola
With Mauliola Keʻehi
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To practice kilo ‘ōpū take concious breaths in through your nose, not raising your shoulders and extending your stomach.
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Focusing on your ‘ōpū (stomach) when allows you to breath deeper and get more oxygen into your bloodstream.
As you exhale out through your mouth, your ‘ōpū should move back towards your spine.
Kilo ‘ōpū is a concious breathing awearness technique to intentionally engage the diaphragm (diaphragmatic breathing).
Sources: (1)Johns Hopkins Medicine. (n.d.). Diaphragmatic breathing. Johns Hopkins All Children’s Hospital. (2)Harvard Health Publishing. (2016, March 10). Learning diaphragmatic breathing. Harvard Health Publishing
ALL CURRICULUM AND ARTWORK COPYRIGHT MAULIOLA KEʻEHI 2025 PLEASE CONTACT US ABOUT DOWNLOADS AND DISTROBUTION
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When practicing honi pua, imagine you are holding a pua (flower) in your hand and take a deep breath then a quick sniff. *without raising your shoulders*
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Breathe out VERY slowly through your mouth, as if you are blowing through a straw blowing the petals as far as you can, longer then the exhale
Honi pua, one way to practice the physiological sigh, is a mindful technique used to activate the parasympathetic nervous system.
Physiological sigh: A breathing technique that involves two short inhales followed by a longer exhale, shown to rapidly ease stress and anxiety.
Parasympathetic nervous system: The part of the autonomic nervous system that manages relaxation and recovery functions. The parasympathetic nervous increases healing in the body through lowering blood pressure and stimulating digestion.
Sources: (1)Leggett, H. (2023, February 9). ‘Cyclic sighing’ can help breathe away anxiety. Stanford Medicine Insights. Stanford University School of Medicine. (2)Cleveland Clinic. (2022, June 6). Parasympathetic nervous system (PSNS): What it is & function. Cleveland Clinic.
ALL CURRICULUM AND ARTWORK COPYRIGHT MAULIOLA KEʻEHI 2025 PLEASE CONTACT US ABOUT DOWNLOADS AND DISTROBUTION
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To kilo hanu, close your eyes and put your fingers in your ears to go within. Practice ‘ōpū breathing in through your nose, activating your diaphragm.
While practicing kilo hanu, body scanning and clearning our mind connects us with our kūpuna, the honua, and our kino.
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*use darth vader breathing
Kilo Hanu is practice of deep observation that connects us to your kino (body).
Mindful breathing: a practice that involves bringing focused attention to breath as you inhale and exhale.
Body scanning: a mindfulness practice that fosters awareness of kino and honua.
Sources: (1)Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023 Jan 17;4(1). (2)American Psychological Association. (n.d.). Mindfulness and stress reduction.
Social Emotional Learning
(Sel)
Social-emotional learning (SEL) teaches keiki to handle stress, set goals, make decisions, and manage their emotions, allowing them to work and learn more effectively in educational and real-world environments (3).
cultivating mauliola
Mauliola Keʻehi educates participants on actionable skills to mālama (take care of) and cultivate their mauliola (wellbeing). These skills allow participants to develop self-awareness, social awareness, and practice self-management (3).
breathing
Kilo
pīkai
Our exercises support active engagement of the parasympathetic nervous system through diaphramic breathing, body scanning, and practicing the physiological sigh (1).
Engaging in awareness through visualization and kilo kino (deep observation of oneself), allows keiki to calm their mind before entering a new environment; as well as equipping them with tools to regulate their own stress and anxiety (5).
Pīkai, or to sprinkle with saltwater, is a sacred and healing practice that cleanses our participants from all the negativity within their bodies and minds. This practice instills a grounding and restorative connection to self, kai (ocean), honua (Earth) and your kūpuna (ancestors).
Sources: (1)Leggett, H. (2023, February 9). ‘Cyclic sighing’ can help breathe away anxiety. Stanford Medicine Insights. Stanford University School of Medicine. (2)Cleveland Clinic. (2022, June 6). Parasympathetic nervous system (PSNS): What it is & function. Cleveland Clinic.(3) Child Mind Institute.(4)Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023 Jan 17;4(1). (5) American Psychological Association. (n.d.). Mindfulness and stress reduction.
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