Breathing techniques for long term breathlessness - transcript

[Woman talking to man]

Voiceover: These exercises show you how to regain control of your breathing when you are feeling breathless. It can be frightening when you feel breathless and practicing these exercises can help you remain calm when your symptoms are worse.

The first exercise is breathing control. Breathing from your tummy or abdomen is the most efficient way to breathe. It helps to ease your breathing.

Sit upright with your back supported. Relax your arms and shoulders, with your arms by your side. Put one hand just above your belly button. This allows you to feel the movement and know whether you are doing the breathing correctly.

Breathe in through your nose, allowing your tummy to expand. You will feel your hand being pushed by your tummy. Then, breathe out slowly through your mouth. You will now feel your hand fall as your tummy flattens. Repeat this until you have got your breath back. Your breathing should be smooth and quiet. You will feel your chest relax as you become less breathless. It helps to make sure your shoulders are relaxed. This is not always easy but it can help to have someone gently massaging or pressing on your shoulders as you practice the exercise. Practicing this will mean that you eventually will be able to do it whilst standing and even walking if you become breathless.

The next exercise is for sudden or severe breathlessness. It is called pursed lips breathing. It slows the flow of air as you breathe out helping to open your airways and release trapped air. This makes breathing easier.

First, stop what you are doing. And lean forward with your arms supported. Focus on the out breath, breathe out slowly through your mouth, with your lips pursed as if you were going to whistle. Take longer to breathe out than to breathe in. And remind yourself that your breathing will ease soon. Continue to do this for a couple of minutes and then you will feel more in control of your breathing.