Well in the end I got a K&N Air Filter panel replacement.
Its great I highly recommend it!
Its about a 3rd of the depth of the original paper and foam one, you can see through it slightly if you hold it up to the light and fits in exactly the same place and is a doddle to fit.
The paper one looks so restrictive and cumbersome in comparison and the K&N one comes with a million mile warranty and just looks and feels quality.
The car instantly sounded better, more throatyer, or I don't know how to describe it it just sounded like it was breathing more clearly and that is the whole idea and that is what it does.
With regards to performance I haven't done any number tests like with fuel consumption or whatever but I'm sure it shifts quicker and it just feels better all round.
Mine was about £37 online.
I haven't yet had to clean it but they do kits to clean and re-oil.
There was another thread on here before warning about re-oiling, it is possible to over oil and damage the MAF, but one suggestion is to remove the MAF temporarily whilst you run it in so oil doesnt get onto it, or you can clean the MAF sensor wire (I believe) with a spray cleaner like switch cleaner.
When it comes to having mine done I think I may get it doen with a service but check the filter before and after to see if they have indeed done it.
I can't comment on the induction kits I haven't tried one.
Anyway the K&N panel replacement filter is such a worthwhile upgrade I have recommended it to friends and family to get their cars done.