Step 1. Recognition. Recognise the signs of panic and that they are not sinister. Hold your thumb firmly whilst reminding yourself what to do next, I know I am breathless it will pass. This will help to calm your breathing.
Step 2. Sigh Out. This enables you to relax your shoulders and upper chest, if possible try to breathe out for longer than you breathe in.
Step 3. Inhale. Take a slow and gentle relaxed breath – slowly in, followed by,
Step 4. Exhale. A gentle breath out. Relaxed breathing helps to relieve the sensation of breathlessness.
Step 5. Stretch hands, Relax and Stop. Breathe in while you clench your fist, breathe out while stretching your hand, and relax. Hand stretching is helpful when having an acute episode of panic.
Further Support
Respiratory support group - Our support group meetings provide the opportunity for patients to have an informal chat and a cup of tea, safe in the knowledge that the nurses and physiotherapist will be able to answer any questions or queries that you may have.
Singing for breathing - Patients, who have trouble with their breathing, are invited to attend free singing workshops at the George Eliot Hospital.
George Eliot Hospital is a smoke free environment. For help and advice to stop smoking you can call the national helpline on 0300 123 1044 or visit https://
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