Breathing control 

Breathlessness is common and patients often describe having to stop to catch their breath when doing a task or activity that they used to be able to do with ease. Breathing techniques are known to improve breathlessness and one recommended by the NHS is ‘breathing control’. This technique helps the patient to breathe gently with the least amount of effort. 

Breathing control can be used throughout the day. This could be in five- to 10-minute bursts, or longer if the patient finds it helpful. Advise the patient to practise while they are sitting down in a supported position so they can get used to the technique and gradually master it. 

• Put one hand on your chest and the other on your tummy. Keep your shoulders relaxed
• Slowly breathe in and out through your nose, with your mouth closed. If this is too hard, breathe in through your nose and out through your mouth. If you’re relaxed, the air will reach low in your lungs. Your tummy will move out against your hand. If your breathing is controlled, the hand on your chest will hardly move
• When you breathe out, your tummy will fall gently. Imagine all the tension in your body leaving as you let the air out
• Make your out-breaths twice as long as your in-breaths
• With every breath out, try to feel more relaxed and calm. Gradually try to breathe more slowly
• When you are able to do this easily while sitting down, try and use this technique when you are active.

Reflective exercises

• Which techniques and resources could you recommend to patients for learning to relax?
• Which relaxation apps are you familiar with?
• Do you know which of these are endorsed by the NHS?

Sources of support for self-management 

• NHS Your Covid Recovery contains self-management advice and tips about the common symptoms – both physical and mental. 
• Long Covid Support Facebook page is a private group both for patients with Long-Covid and their carers.