Breathing Techniques
The following breathing methods can help you recover when you are feeling breathless. Usually, combining these techniques is most helpful.
Breathe Low and Slow
Take slow deep breaths in through your nose and out through your mouth.
Focus on making the outward breath as long as possible, and the inward breath will take care of itself.
Breathing a Rectangle
Focus on something you can see in the shape of a rectangle, e.g., a TV, a picture on the wall, a window.
Follow the sides of the rectangle with your eyes as you breathe.
Breathe out as your eyes move along the long side.
Breathe in as your eyes move along the short side.
This will help you take a long breath out.
Pursed Lip Breathing
Breathe in through your nose for three counts.
For five counts, breathe out through pursed lips as if you are blowing out a candle or whistling.
This will keep your airways open for longer so air can be released from the lungs.
Breathing During Activities
Blow as you go - breathe out when you are making a big effort, such as bending, lifting or standing up from sitting or lying. Avoid holding your breath on effort.
Paced breathing - take a breath in and out with each step when climbing the stairs.
Relaxed Tummy Breathing
Place one hand on your tummy (abdomen), just above the belly button.
Relax your shoulders and upper chest.
Breathe in gently and feel your hand on your tummy moving out.
Breathe out and feel your hand and your tummy moving in.
Each time you breathe out, relax your upper chest a little more.
Breathing like this can feel strange at first, so it helps to practice it regularly.
