Controlling your breathing

Often, breathlessness can lead a person to breathe with their upper chest and shoulders in a rapid and shallow manner. This type of breathing uses a lot of energy and causes considerable fatigue.

Breathing control can produce a more relaxed and gentle breathing pattern. It involves relaxing the upper chest and shoulders and breathing at a normal rate, using the lower chest.

It is helpful to sit upright while doing these exercises rather than leaning forward.

• Find a quiet place to do the exercises.
• Sit in a comfortable position with your neck, shoulders and back well supported. Relax your shoulders by resting your hands on your thighs and sighing out – this allows your shoulders to fall naturally.
• Place your hand flat on your abdomen (belly) and give a little cough; the muscle you feel under your hand is your diaphragm.
• Breathe in gently and feel your abdomen move out under your hand as the air is drawn into the lower area of your lungs.
• As you do this, try breathing in through your nose and gently out through your mouth. Make your breath out twice as long as the breath in.
• Remember your belly goes out as you breathe in, and in as you breathe out.
• Practise this exercise several times a day (aim to do 5–10 breaths each time you practise).

Physiotherapists can teach you techniques for controlling your breathing. You could ask your doctor to refer you to a physiotherapist.

If your breathlessness is made worse by strong emotions, it may be helpful to speak to your doctor or nurse,