00:00:00:00 - 00:00:03:22
If you're feeling particularly breathless,
but you've just done some activities,
00:00:03:22 - 00:00:10:18
you just run up some stairs, you've just done P.E.,
or run for a bus. But you're feeling really breathless.
00:00:10:18 - 00:00:15:23
Often it's that [GASPS] breath in that you think
is the problem or it feels like it's the problem.
00:00:15:23 - 00:00:20:14
But when we're feeling really breathless,
there's a saying that’s “if in doubt, breathe out.”
00:00:20:14 - 00:00:25:20
And if we can help you [BREATHES OUT] breathe out better, [BREATHES IN] the breath in would just happen.
00:00:25:20 - 00:00:27:20
There's a really nice, simple breathing technique
00:00:27:20 - 00:00:31:16
called rectangle breathing that can help
you do this. So we're going to do that together.
00:00:31:16 - 00:00:35:19
And most of the time you're carrying something
rectangular shaped [HOLDING A MOBILE PHONE].
00:00:35:19 - 00:00:38:23
So either a workbook, bit of paper,
your mobile phone, anything.
00:00:38:23 - 00:00:40:13
[DROPS MOBILE PHONE ON FLOOR]
00:00:40:13 - 00:00:42:09
Or follow along this video.
00:00:42:09 - 00:00:44:02
And what we're going to do
is you're going to breathe out
00:00:44:02 - 00:00:45:12
[BREATHES OUT WHILST FOLLOWING HER FINGER FROM ONE SIDE OF THE PAPERBOOK ACROSS TO THE OTHER].
00:00:45:12 - 00:00:47:20
Along the long side and
you're going to breathe in...
00:00:47:20 - 00:00:48:22
[BREATHES IN AND FOLLOWS HER FINGER FROM ONE SIDE OF THE PAPERBOOK DOWN TO THE OTHER].
00:00:48:22 - 00:00:50:20
along the short side.
00:00:50:20 - 00:00:55:08
So I'm not going to worry too much
about how you’re breathing.
00:00:55:08 - 00:00:57:10
But try, if you can, to breathe in through your nose.
00:00:57:10 - 00:00:58:16
[BREATHES OUT THROUGH MOUTH]
00:00:58:16 - 00:01:01:12
If you need to breathe out through your mouth,
that's absolutely fine.
00:01:01:12 - 00:01:02:22
So follow along with us.
00:01:02:22 - 00:01:06:12
We’ll start for a minute and we'll
see how your breathing feels at the end.
00:01:06:12 - 00:01:08:04
Okay, so we're going to breathe in
00:01:08:04 - 00:01:10:02
[BREATHES IN AND FOLLOWS HER FINGER FROM ONE SIDE OF THE PAPERBOOK ACROSS TO THE OTHER].
00:01:10:02 - 00:01:11:08
and we're going to breathe out.
00:01:11:08 - 00:01:13:06
[BREATHES OUT AND FOLLOWS HER FINGER FROM ONE SIDE OF THE PAPERBOOK DOWN TO THE OTHER].
00:01:13:06 - 00:01:14:06
And then you're going to breathe in...
00:01:14:06 - 00:01:16:04
[BREATHES IN AND FOLLOWS HER FINGER FROM ONE SIDE OF THE PAPERBOOK ACROSS TO THE OTHER].
00:01:16:04 - 00:01:17:15
and you’re going to breathe out.
00:01:17:15 - 00:01:19:15
[BREATHES OUT AND FOLLOWS HER FINGER FROM ONE SIDE OF THE PAPERBOOK UP TO THE OTHER].
00:01:19:15 - 00:01:21:00
and you're going to breathe in...
00:01:21:00 - 00:01:22:24
[BREATHES IN AND FOLLOWS HER FINGER FROM ONE SIDE OF THE PAPERBOOK ACROSS TO THE OTHER].
00:01:22:24 - 00:01:23:24
and out...
00:01:23:24 - 00:01:25:22
[BREATHES OUT AND FOLLOWS HER FINGER FROM ONE SIDE OF THE PAPERBOOK DOWN TO THE OTHER].
00:01:25:22 - 00:01:27:05
if you can, as you’re breathing in...
00:01:27:05 - 00:01:29:07
[BREATHES IN AND FOLLOWS HER FINGER FROM ONE SIDE OF THE PAPERBOOK ACROSS TO THE OTHER].
00:01:29:07 - 00:01:31:00
you can try and slow that breath.
00:01:31:00 - 00:01:33:15
[BREATHES IN SLOWLY AND FOLLOWS HER FINGER FROM
ONE SIDE OF THE PAPERBOOK UP TO THE OTHER].
00:01:33:15 - 00:01:36:00
And as you're breathing out,
00:01:36:00 - 00:01:37:18
try and relax a little bit more
00:01:37:18 - 00:01:39:09
[BREATHES IN AND FOLLOWS HER FINGER FROM ONE SIDE OF THE PAPERBOOK DOWN TO THE OTHER].
00:01:39:09 - 00:01:40:20
So in... and then...
00:01:40:20 - 00:01:42:01
[BREATHES OUT SLOWLY AND FOLLOWS HER FINGER FROM
ONE SIDE OF THE PAPERBOOK ACROSS TO THE OTHER].
00:01:42:01 - 00:01:42:18
out.
00:01:42:18 - 00:01:44:22
[BREATHES IN AND FOLLOWS HER FINGER FROM ONE SIDE OF THE PAPERBOOK UP TO THE OTHER].
00:01:44:22 - 00:01:45:20
in...
00:01:45:20 - 00:01:47:09
[BREATHES OUT SLOWLY AND FOLLOWS HER FINGER FROM
ONE SIDE OF THE PAPERBOOK ACROSS TO THE OTHER].
00:01:47:09 - 00:01:48:02
out.
00:01:48:02 - 00:01:50:16
If you feel like you can breathe in and out
through your nose...
00:01:50:16 - 00:01:55:03
[FOLLOWS FINGER ACROSS, UP AND ACROSS AGAIN].
00:01:55:03 - 00:01:56:06
then that's even better.
00:01:56:06 - 00:02:06:00
[FOLLOWS FINGER AND BREATHING EXERCISES AROUND
ALL SIIDES OF THE RECTANGULAR PAPER].
00:02:06:00 - 00:02:07:06
We’ll do one more round...
00:02:07:06 - 00:02:07:16
in...
00:02:07:16 - 00:02:09:04
[BREATHES IN SLOWLY AND FOLLOWS HER FINGER FROM
ONE SIDE OF THE PAPERBOOK DOWN TO THE OTHER].
00:02:09:04 - 00:02:09:23
and out...
00:02:09:23 - 00:02:11:19
[BREATHES OUT SLOWLY AND FOLLOWS HER FINGER FROM
ONE SIDE OF THE PAPERBOOK ACROSS TO THE OTHER].
00:02:11:19 - 00:02:12:10
in...
00:02:12:10 - 00:02:13:24
[BREATHES IN SLOWLY AND FOLLOWS HER FINGER FROM
ONE SIDE OF THE PAPERBOOK UP TO THE OTHER].
00:02:13:24 - 00:02:14:11
and out.
00:02:14:11 - 00:02:15:19
[BREATHES OUT SLOWLY AND FOLLOWS HER FINGER FROM
ONE SIDE OF THE PAPERBOOK ACROSS TO THE OTHER].
00:02:15:19 - 00:02:18:12
And at this point, you want to ask yourself,
do I feel the same?
00:02:18:12 - 00:02:20:21
Do I feel better or do I feel worse?
00:02:20:21 - 00:02:23:17
If you're feeling a little bit better
or a lot better,
00:02:23:17 - 00:02:26:23
you might want to do another minute
of the same sort of thing where you're wanting to
00:02:26:23 - 00:02:28:08
[DEMONSTRATES LONG ARM LENGTH BREATH OUT]
00:02:28:08 - 00:02:30:07
lengthen your breath out and then...
00:02:30:07 - 00:02:31:17
[DEMONSTRATES NATURAL BREATH IN]
00:02:31:17 - 00:02:32:21
the breath in will just happen.
00:02:32:21 - 00:02:36:03
If you're feeling worse at all,
or you've got a new cough,
00:02:36:03 - 00:02:40:15
then either follow your asthma action plan
or make sure you tell someone around you
00:02:40:15 - 00:02:42:16
so that they can help you with your breathing.