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Hints and Breathing Exercises
The one problem I have is, I have to stay away from groups. Groups of friends, dinners, parties, etc. I feel guilty and embarassed about being a recluse. I have been calledby friends who tell me "You have get out and visit us downtown!". I wasn't concerned about these kinds of exposure until a health care worker impressed on me the importance of staying out of crowded situations and away from people with colds and other respiratory diseases. He is the one who told me that it could be life-threatening. Sometimes I feel paranoid, I can't shake hands, I can't even get near anyone if they have a have a cold. If someone walks up to me and hugs me I go into a panic mode! I stay at home if there is any "bug" making the rounds. This page and your emails keep me from feeling isolated from humanity! For your self and others, get on a support list or keep in touch with people through emails, telephone calls, forums, talk sites, etc. If you must go out get a surgical mask or hope someone invents that Oxysuit!
When traveling, I have always carried my own pillow, except to the hospital. When my husband and I took an EMT course several years ago, the Nurse giving part of the lesson said, we would all be better off bringing our own pillows to the hospital. We would sleep better with our own pillow and the hospital's bed, would not be as uncomfortable with both hospital pillow and bed. I check and sure enough the hospital said it was OK, check with your's the next time you go. (She also said we don't want to think what an average hospital pillow goes through!)
My husband and I have been looking for a way for me to call him if I had a problem at night, with out using the telephone, my voice isn't very loud.
One system we priced out is made strictly for caregivers called the Personal Pager costs about Sixty Nine Dollars. That was out of my price range so we bought a baby monitor on eBay for $10.50 plus shipping. (I don't care if it says Fisher-Price)
It works great! All I have to do is turn it on and say what my problem is and he is there right away! It even works when he is outside, he clips the monitor on his belt and listens for my call, he can come in if I need help.
I have a big soaker tub I have to get down into. I have three grab bars to help me get in and out. But I never attempt it when I am alone in the house, a fall could cause problems. I have a book board, my husband made, to go across the tub so I can read and relax while in the tub, I get anxiety attacks when I first get into the water. After I am fully relaxed I can bathe and wash my hair.
Breathing Exercises
Exercise Your Lungs, Blow some Bubbles and Relax
Even Old man winter likes to blow Bubbles
Pursed Lips Breathing
When you become short of breath practice Pursed Lips Breathing it decreases the work and improves your breathing patterns causing a general relaxation. Inhale through your nose and purse your lips like you were going to blow a bubble and exhale slowly. Blow a steady stream of bubbles then try blowing one bubble of 2-3 inches.
Exhalation must be at least 3-4 times longer than inhalation, do not force the air out. Instead of blowing "HARD", just try to blow 'steadily' using the fewest number of breaths possible. Find out how many breaths it takes you now, and work to decrease that number over a few weeks time. Do that exercise 20 - 40 times each day, in time, you should notice a great difference in your 'wind power' as well as a decrease in breathlessness.
You should utilize pursed lip breathing when you become short of breath or are experiencing nervousness or apprehensiveness, like having a panic attack. (If you become light headed during your practice you should slow your breathing, do not over or hyper ventilate.)
Diaphragmatic Breathing
Lie down comfortably on your back on your bed, mat or carpeted floor. Position yourself with your feet flat on the floor and your knees bent (pointing upward). Simply follow your breathing for a minute or two with your attention. See if you can sense which parts of your body your breath touches
Continue to follow your breathing as you rub your hands together until they are very warm
Put your hands (one on top of the other) on your belly, with the center of your lower hand touching your navel. Watch how your breathing responds
You may notice that your belly wants to expand as you inhale and retract as you exhale. Let this happen, but don’t try to force it
If your belly seems tight, rub your hands together again until they are warm and then massage your belly, especially right around the outside edge of your belly button. Notice how your belly begins to soften and relax
Now rub your hands together again until they are warm and put them on your belly again. Watch how this influences your breath. Do not try to do anything. Simply watch and enjoy as your belly begins to come to life, expanding as you inhale and retracting as you exhale
If your belly still seems overly tight and does not want to move as you breathe, press down with your hands on your belly as you exhale. Then as you inhale, gradually release the tension. Try this several times. Notice how your belly begins to open more on inhalation
When you are ready to stop, be sure to sense your entire abdominal area, noting any special sensations of warmth, comfort, and energy. Spend a few minutes allowing these sensations to spread into all the cells of your belly all the way back to your spine.
Last Updated: 6/04/02
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