Relaxation techniques

Simple exercises can help to reduce the anxiety that can make the breathlessness worse. They can give you a sense of control over what can be a difficult and frustrating symptom to live with.

It can be helpful to find a quiet and peaceful environment in which to do these exercises. Make sure that you are in a comfortable position with your shoulders, neck and back well supported, with your arms by your sides or hands cradled on your lap. This technique can take practice. Try it for perhaps 5–10 minutes once a day to start off with.

• Close your eyes gently.
• Begin by breathing out first and then breathe in, just as much as you need. Then breathe out slowly with a slight sigh, like a balloon slowly deflating. Do this once more, as slowly as you can, and as you breathe out feel any tension in your body begin to drain away. Then try to keep your breathing at an even, steady pace.

Once you feel comfortable doing this, you can move on to the next stage:

• Think of different parts of your body in turn.
• Start with your toes and check they are relaxed, comfortable and still.
• Now think about your legs and allow your thighs to relax and roll outwards.
• Next, let your abdominal muscles become soft and relaxed.
• Think about your fingers and let them become limp and still. Allow this feeling of relaxation to spread up your arms to your shoulders.
• Let your shoulders relax and drop easily.
• Your neck muscles will relax if your head is held upright, resting easily balanced on top of your spine, or supported against the back of the chair.
• Allow your face and expression to relax; make sure your teeth are not clenched and let your jaw rest in a relaxed position.
• Now, instead of being aware of parts of your body, become aware of the all-over sensation of letting go, of quiet, calm, restfulness and stillness. Stay like this, listening to your breathing if it helps. If you find your mind becoming busy again, check up where your muscles have tensed and relax them. Get up slowly once you have finished.

Once you feel comfortable doing the above exercises, it can help to imagine pleasant or tranquil surroundings or to listen to some relaxing music.