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So, you're feeling really, really short of breath,
but you've done some really intense exercise.
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And rather than it feeling like it's a
problem here [HOLDS LOWER CHEST]
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or here [HOLDS UPPER CHEST], you're really feeling like
the difficulty with your breathing is more in your throat.
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So I'm going to show you three quick exercises
you can practice along with me.
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And then keep practicing them
until the symptoms have gone.
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Hopefully, it should only take 30 seconds for them
to go away and you can carry on with your sport.
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So first thing, always keep a bottle of water near you.
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Have a sip of water because often
your throat can get really dehydrated
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and that can then [GASPS] cause extra symptoms.
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So first thing, have your sip of water.
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The first exercise is really simple,
and by far my favourite because it's so simple.
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What you want to do is you want to sniff in [SNIFFS IN]
and then do a double blow out [BLOWS OUT TWICE].
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your sniff... [HOLDS LOWER CHEST AND SNIFFS]
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You want to come really
from the lower part of your chest
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[BLOWS TWICE].
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and you end up sounding a bit like a steam train.
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So it's a sniff... [SNIFFS].
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[BLOWS TWICE].
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...two blows out.
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What you don't want to do is sniff from here... [POINTS TO NECK AND JAW] so your neck and your jaw
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should stay nice and relaxed.
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You might want to do a pretend yawn [YAWNS].
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Because that can help relax everything
and then try again.
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You do three in a row... so sniff... [SNIFFS]
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...and blow blow [BLOWS TWICE].
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sniff... [SNIFFS]
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[BLOWS TWICE].
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One more...
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[SNIFFS]
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[BLOWS TWICE].
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and then try and relax.
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Flop forwards [FLOPS], relax your shoulder,
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see if you can get the breath down into your tummy [HOLDS STOMACH with both arms] or into your gills
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[BREATHES IN]
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with some just normal breathing... [BREATHES OUT]
and then you can do the same again.
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The sniff, blow, blow... three times.
Take a pause three times.
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Take a pause.
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If that one isn't enough for you,
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there are a couple of other breathing techniques
we can do but they take practice.
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The first one...
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[EXERCISES LIPS]
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...you need to wet your lips.
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You're going to catch your lip on your breath in.
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[LIP ON TEETH, BREATHES IN]
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So the first part of your breath in [LIP ON TEETH, BREATHES IN], you catch your lip in your teeth and then you let go.
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So it's...
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[BREATHES IN]
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[LETS GO]
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Again, the breath should be coming
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from down here [HOLDS STOMACH].
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[BREATHES IN]
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[LETS GO]
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Okay?
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And you can either do a single long
blow out or the... [BLOWS TWICE] again.
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The next one is similar but slightly different.
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Rather than using your lip on your teeth,
you use your tongue on your teeth.
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Okay.
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So again, you want to relax your
shoulders... [SHAKING BODY OUT]
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...maybe do a yawn [YAWNS].
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take a sip of water,
and then the tongue on the teeth is the same.
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So it's a...
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[TONGUE ON TEETH AND GASPS]
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[BLOWS OUT]
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almost as if you're sucking.
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[TONGUE ON TEETH AND GASPS]
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[BLOWS OUT]
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And again, the breath should really come from down
here [HOLDING STOMACH WITH BOTH ARMS].
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[TONGUE ON TEETH AND GASPS]
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[BLOWS OUT]
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And again, you should only need to do three or four...
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[BREATHES IN]
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...then some relaxed breathing, and
then another three or four.
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And again, with the tongue on your teeth, it's...
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[TONGUE ON TEETH AND GASPS]
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[BLOWS OUT]
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and again, they take practice.
So you can either stop in your sport
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and do a couple of those breaths
and then carry on.
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If you play a game like netball or hockey,
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when you're naturally milling around
after a sprint
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or an attack phase, you could do a couple of those
to bring that breathing down
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or just go to the sidelines,
have a sip of water, control that breathing,
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and then you can come back on the pitch.