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But you feeling as though you're
having more difficulty with your breathing.
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But you think it might be because you're having
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a really stressful time or you're
feeling one of the really big emotions.
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So feeling either really frustrated, really cross,
really angry, really upset.
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This breathing exercise and activity
is going to just help you take a moment
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to try and calm all that down
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so that you can control your breathing,
get in a better space, and then carry on your day.
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So the very first thing, if you can, find a quiet
place, find somewhere to sit down.
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You might want to have someone
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with you, a close friend or family member,
or you might prefer just to be on your own.
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First thing, try and just let those shoulders
drop down, sit
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nicely rather than slumped
because you restrict your breathing.
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And then all we going to do first of all, is we're
going to think about one thing that you can hear.
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One thing that you can smell.
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One thing that you can see.
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And one thing that you can touch.
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So just take a moment.
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Just to bring yourself back into the room.
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Try and let go of that big emotional stress
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and just think about those different things
to bring you in the room.
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Then what we want to do to focus on your breath
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is actually something where
you're touching your arms, your face.
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It can be quite soothing.
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So we're going to use that
with the next breathing technique.
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And we're going to use our hand and
what we're going to do...
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I'm not going to really tell you too much
how to breathe.
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But if you can close your lips
and make it as quiet as possible
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and get a bit of relaxation, that's great
if you can't, don't worry.
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So what you're going to do
is you're going to take one hand.
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Usually your non-dominant hand,
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and with your writing hand,
you're going to use your index finger.
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And all you're going to do is you're going
follow your hands, you're going to breathe in
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as your hand goes up your thumb.
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Then you're going to breathe out
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as it goes down.
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And then pause for a moment.
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And before you start the next breath.
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[FOLLOWING HAND THROUGH, EXHALING IN AND OUT[
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That's it.
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And then again, you're going to breathe in
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[FOLLOWING HAND THROUGH, EXHALING IN]
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and out
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[FOLLOWING HAND THROUGH, EXHALING OUT]
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and pause... and again, breathe in.
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[FOLLOWING HAND THROUGH, EXHALING IN]
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Breathe out and pause.
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[FOLLOWING HAND THROUGH, EXHALING OUT]
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and pause...
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And the last one...
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[FOLLOWING HAND THROUGH, EXHALING IN]
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and out.
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[FOLLOWING HAND THROUGH, EXHALING OUT]
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And pause... and again, take a moment.
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Think about what you can hear.
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Think about something you can see.
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And then you can go back around your hand
and do that as many times as you need to.
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Maybe for one or two or 3 minutes,
just until you feel like
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you're in control of your breathing
and you feel like you've got space
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in your head, in your mind, to be able
to start thinking and taking part in the day again.