So, you're feeling really breathless...
This video is just going to talk you
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through some simple breathing exercises
to try and catch your breath.
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Number one, try and find
somewhere to sit down, either
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have a friend with you
or find somewhere quiet on your own.
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And initially, just remember the ‘STOP’...
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So, stop where you are...
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‘DROP’...
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Try and drop their shoulders.
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And ‘FLOP’...
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We really want to try and relax,
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particularly the jaw, your shoulders
and your arms.
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We're going to go through
what's called a breathing ladder.
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Okay.
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So just follow along with your breath
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and hopefully by the end,
you'll feel like you're in more control.
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Okay, so breathing ladder is
where you breathe in for one out for one,
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in for two out for two.
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We'll go up and we'll come down again.
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We're going to breathe in for one.
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Try and breathe in through your nose
and you can... [WHISTLES]... whistle or blow out
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through your mouth. Okay.
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So we're going to breathe in for one
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[EXHALES IN FOR ONE SECOND]
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out for one
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[EXHALES OUT FOR ONE SECOND]
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Now, we're going to breathe in for two...
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[EXHALES IN FOR TWO SECONDS]
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and breathe out for two.
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[EXHALES OUT FOR TWO SECONDS]
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Now we're going to go to three
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[EXHALES IN FOR THREE SECONDS]
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and breathe out for three.
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[EXHALES OUT FOR THREE SECONDS]
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If you can try and get your breathing
to your tummy, that's even better.
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So we're going to go to four
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[EXHALES IN FOR FOUR SECONDS]
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and breathe out four
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[EXHALES OUT FOR FOUR SECONDS]
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We're going to go to five
to see if you can get there!
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[EXHALES IN FOR FIVE SECONDS]
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and breathe out for five.
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[EXHALES OUT FOR FIVE SECONDS]
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I'm breathing in and out through my nose.
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You can do in through your nose, out
through your mouth.
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We're going to try for six
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[EXHALES IN FOR SIX SECONDS]
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and out for six.
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[EXHALES OUT FOR SIX SECONDS]
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Okay, now have a little
shake it out, relax the jaw
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relax those shoulders down
and we're going to come down the ladder.
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So we're still on six...
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[EXHALES IN FOR SIX SECONDS]
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and then out for six.
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[EXHALES OUT FOR SIX SECONDS]
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Now we're going to go down to five...
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[EXHALES IN FOR FIVE SECONDS]
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and out for five.
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[EXHALES OUT FOR FIVE SECONDS]
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and four....
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[EXHALES IN FOR FOUR SECONDS]
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and out for four.
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[EXHALES OUT FOR FOUR SECONDS]
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and in for three...
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[EXHALES IN FOR THREE SECONDS]
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and out for three
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[EXHALES OUT FOR THREE SECONDS]
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and two...
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[EXHALES IN FOR TWO SECONDS]
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out for two.
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[EXHALES OUT FOR TWO SECONDS]
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and one...
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[EXHALES IN FOR ONE SECOND]
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[EXHALES OUT FOR ONE SECOND]
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And your breath
should have settled a little.
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So we're going to go through it again...
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This time if you were breathing in
through your nose, out through your mouth,
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see if you can close your mouth and
we’re going to run through it again.
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Every time you breathe out, [GASPS]
try and let go and relax a little bit.
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Okay.
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So we’ll start from the top,
breathing in and out for one.
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[EXHALES IN FOR ONE SECOND]
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and out for one
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[EXHALES OUT FOR ONE SECOND]
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and two...
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[EXHALES IN FOR TWO SECONDS]
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and out for two.
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[EXHALES OUT FOR TWO SECONDS]
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and in for three...
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[EXHALES IN FOR THREE SECONDS]
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and out for three.
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[EXHALES OUT FOR THREE SECONDS]
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Really try and fill up your tummy in for, four...
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[EXHALES IN FOR FOUR SECONDS]
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and out for four.
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[EXHALES OUT FOR FOUR SECONDS]
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onto five...
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[EXHALES IN FOR FIVE SECONDS]
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and out for five.
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[EXHALES OUT FOR FIVE SECONDS]
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Last one... six if you can.
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If you can't do five again.
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[EXHALES IN FOR SIX SECONDS]
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and out for six, I'm relaxed.
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[EXHALES OUT FOR SIX SECONDS]
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And relax...
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Take a moment... you can repeat this again.
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Do exactly the same.
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Go up and down through the ladder
until you feel like
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you've got a little bit
better control of your breathing.