Activity and recovery
Here are three simple techniques that can help ease breathlessness during and after activity. There is no ‘right or wrong’. Try them out and see what works best for you.
Three Fs
Many people find this technique helps them recover more quickly after being active. You might want to add in another F: try leaning Forward a little with your arms supported, as that can also help ease the breathing. Or try another of these positions.
More about facial cooling
Have you ever found that your breathing feels better when there is cool air flowing over your face? You might find yourself opening a window or going outside to get some fresh air.
Research has shown that using a small handheld fan to cool the face can make a real difference to the feeling of breathlessness. Many people find it helps settle their breathing. And it’s simple and easy.
Watch this video (link to animation- does not yet exist) or read this transcript to find out more.
Blow as you go
To ease breathlessness during activity, try to ‘blow as you go’. This means that you focus on breathing out when you’re making an effort. Breathe out when you are bending, or reaching, or lifting something. Try not to hold your breath when you are doing these things.
Keep in mind when you’re moving about:
‘Blow as you go’ and ‘If in doubt, breathe out!’
Pursed lip breathing - To ease breathlessness during and after activity.
This technique helps ease the breathing both during, and after, activity. It can help the air leave the lungs, creating space for the next breath in.
Breathe in through your nose. You might want to imagine you are smelling a rose.
Then a long breath out through narrow, ‘pursed’ lips. You might want to imagine you are flickering or blowing out a candle.
If your nose is blocked, don’t worry. You can breathe in through your mouth and then out again through narrow, ‘pursed’ lips. Pursed lip breathing is usually more helpful for people with conditions like COPD, than pulmonary fibrosis.
Other strategies
Click to find out about useful strategies for breaking the Breathing cycle.
This website describes some practical ways to help you manage day-to-day long-term breathlessness. It has useful information for people with lung conditions, their carers, and the health professionals supporting them.
If your breathing is getting rapidly worse or you have new symptoms, it is important to seek prompt medical review or call 000. This website is not designed for people who have a new undiagnosed breathing problem or a sudden deterioration. It is not a substitute for medical assessment.