Tranquility
This exercise uses the word tranquillity to help create a feeling of relaxation. Focusing on this word and imagining being in a tranquil place, can help the breathing feel easier and more relaxed.
Try listening to, or reading, this tranquillity poem once a day. If you think of this like a daily pill that you ‘take’ at a certain time each day, it’ll be more helpful. After a while many people find even just saying the word tranquillity slowly can lead to a feeling of calm.
Scroll down to listen to (or read) the tranquillity exercise.
This is a short relaxing technique called Tranquillity.
Find a calm and comfortable place to sit. Let yourself relax into your chair or bed, perhaps with your head or arms supported. You might want to shut your eyes, or you can leave them open if you prefer.
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Let’s think about the word tranquillity.
Say tranquillity three times in your mind….
Think about a colour you associate with tranquillity.
Imagine all the things this colour reminds you of.
Now imagine yourself in a place that brings a feeling of tranquillity.
What does it smell like in that place? What can you hear?
Enjoy this feeling of tranquillity.
Relaxation with colour
Some people are aware of a colour that gives them a calm feeling. This relaxation exercise uses colours to help relax the mind and body which in turn can help with managing breathlessness.
This exercise works best if you practice it regularly. You might want to think of it like a daily pill that you ‘take’ at a certain time each day.
Scroll down to listen to (or read) the colour visualisation exercise…
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Find a comfortable place to sit or lie down. You might want to close your eyes. Let your body slowly relax. We’re going to think about some colours as you relax. Just listen to my voice and think about each colour as I speak.
Allow your mind to imagine the colour all around you and let images associated with the colour come into your mind.
Firstly, let’s think about the colour yellow. See yellow all around you: the warmth of the yellow sun; a field of golden yellow sunflowers; the shady yellow of a hayloft; the pale yellow sand stretching along a Caribbean beach. Feel the warmth of yellow.Now the yellow deepens into brown. Brown surrounds you gently: the crisp brown of a wood in winter; the brown of chestnuts at the edge of a fire; the brown of supple leather in a stable. Feel the depth of brown.
Now the brown changes into red. Let the rich vibrant red surround you: geraniums in a window box; the red embers of the coals; red specks of poppies sprinkled in a field. Let the images flow into your mind. Feel the strength of red.
The red then fades and deepens into blue. Let the blue take the place of red in your mind: the rough blue sea of the Cornish coast; sky blue forget-me-nots; high blue Mediterranean skies. Feel the calm of blue surrounding you.
Now allow green to slip into your mind. Concentrate on green all around: the green of spring turf on cliff tops; the damp green of misty hillsides; cricket on a lazy village green; the green of new spring growth. Feel the freshness of green.
Now take your mind back to the colour that soothed you the most. Stay with this colour. Let it fill your mind, and drift away on the image it brings to mind. Relax for a few moments until you hear me speak again.
Shortly we’re going to bring our session to an end. So, in your own time, begin to move slowly away from your scene. Become aware of the feelings of peace which you are bringing back with you.
When you’re ready, bring your attention back to the room in which you’re sitting or lying, slowly open your eyes and gently stretch out your arms and legs.
Other strategies
Click to find out about useful strategies for breaking the Thinking 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.