Asthma Breathing Recovery - Sitting 5 minutes

Objectives Stop asthma symptoms such as wheezing and coughing • Reduce stress levels • Calm breathing during an anxiety or panic attack • Open up the airways • Get more oxygen to your cells • Gently reduce breathing volume Prepare • Sit up straight in a comfortable position. Method • Take a normal breath in through your nose and out through your nose. • Pinch your nose to hold your breath for up to 5 seconds. • Count 5, 4, 3, 2, 1. • Let go of your nose and breathe normally through it for 10 seconds. • After a normal exhalation, pinch your nose to hold your breath. • Count, 5, 4, 3, 2, 1. • Let go of your nose and breathe normally through it. Recover and Repeat • Continue the exercise for 5 minutes. • When used as an emergency exercise, you can repeat for as long as symptoms are present. Warning • This exercise is suitable for everyone. • If you find it impossible to breathe through your nose, clear your nose using the nose unblocking exercise first. For more help, speak to your medical doctor or find a certified Breathing Instructor. More Guidance • This is an emergency exercise. It is very hard to slow your breathing during an anxiety or panic attack. Instead, calm it using this exercise. • Do not try to hold your breath for longer than 5 seconds. To keep your breathing stable, your breath hold should be no longer than half your BOLT score at that time. • Between the breath holds, breathe low and slow, if possible.