How you can help yourself when you are breathless

Breathlessness can make daily living very difficult and can be frightening. It is important to stay as active as possible during your illness and try to find ways to stop getting so breathless.

This may mean changing the way you do things so that you use less energy and need less oxygen. Planning your activities ahead will help you do this.

You can help yourself by thinking ahead. Make sure the things you need at home during the day are easy to get to. And think about what you are going to do beforehand.

Planning ahead 

Here are some general tips that may help:

• Move everything you need downstairs to avoid unnecessary trips up and down.
• Use a cordless phone or a mobile phone or have your landline close to hand if possible.
• Try using a trolley or bag on wheels to carry shopping or washing around.
• For household tasks, plan ahead and get everything you need together before you start.
• Pace yourself and allow rest times – you will get more done if you don't take on too much at once.

Your nurse, occupational therapist, and physiotherapist can also give you advice to help you manage around your home and when you go out.

Moving around

The simple movement from your bed to the bathroom can be a major task if you are very breathless. There are a few things that you can do to avoid using up too much energy:

• get out of bed slowly – sit on the edge of the bed for a while before standing up
• keep the things you use most within easy reach
• use a grab stick to pick things up
• try not to bend over at the waist to reach something as this makes breathing more difficult - hold onto something for support and bend at the knees keeping your back upright as this keeps your chest open and lets you breathe more freely
• avoid rushing by giving yourself plenty of time for whatever you are doing
• avoid climbing stairs too often by planning ahead and bringing what you need from upstairs in one trip
• when climbing stairs, take your time and match your breaths to the steps you take - breathe in on one step and out on the next couple

Shopping

Shopping can be stressful at the best of times, especially if the shops are busy and you have to wait in long checkout queues. Being breathless can make coping with these situations difficult.

To make shopping easier:

• ask a friend or family member for help with weekly shopping
• try to shop at quiet times to avoid crowds and long queues
• shop online and have your goods delivered
• contact organisations that offer help with transport for shopping and other activities like Shopmobility schemes

Washing, dressing, and going to the toilet

When you are very breathless, washing and dressing can become a difficult and slow task.

These tips can help you manage:

• allow plenty of time for taking a shower or a bath and for getting dressed afterwards
• use a waterproof chair in your shower if there is room or talk to an occupational therapist about having a seat fitted
• have a handrail fitted in the bath or shower to help you move around
• don't have the water too hot when you take a shower or bath because hot and steamy air can make breathing more difficult
• get all your clothes ready before your shower or bath and have them close by
• wear loose fitting clothing without buttons that are easy to put on and don't restrict your breathing
• sitting down when you get dressed may help
• try to avoid being constipated (difficulty having a poo). This can make you feel more breathless. Speak to your specialist nurse if you think you are constipated they can tell you what to do to help
• using a commode or a bottle (urinal) to wee in can help if you have difficulty getting to the bathroom

Sleeping

Sometimes the thought of going to sleep can be quite frightening if you are feeling very breathless. It is important to try to relax.

There are some things you can do to make breathing easier:

• it is easier to breathe if you are propped up a bit - raise your head on pillows or raise the head of your bed
• keep a stool or chair and a small table in your bedroom - if your breathing gets very bad in the night, sit up on the side of your bed, rest your feet on the stool and lean your head and arms forward, resting on pillows on the table
• open the window or have an electric fan on a low setting overnight
• if you cannot sleep or are very breathless when you wake up, try breathing relaxation exercises

Eating, drinking and food preparation

Chewing and swallowing can be hard if you are feeling breathless. And preparing food can be tiring. Try:

• eating small amounts frequently instead of fewer larger meals each day
• sitting down when peeling vegetables or washing the dishes
• taking smaller mouthfuls
• avoiding foods that are difficult to chew
• having a nourishing drink close by to sip regularly throughout the day
• using frozen foods - they are easy and take less energy to prepare
• preparing a few meals at a time and freezing them in individual containers
• getting meals delivered to you (ask your doctor or nurse about these services)
• asking friends or family to come and prepare a few meals for you
• if you are on oxygen, ask your doctor for nasal tubes you can use when eating and drinking
• buying ready made meals - many these days are nourishing

Using a fan

Position a fan where it can blow a stream of cool air across your face. This can help to reduce breathlessness. You can also use a handheld portable fan.

Relationships and sex

The physical and emotional changes you have might affect your relationships and sex life. There are things that you can do to manage this. Talking to your partner about your concerns will help them understand how you feel.

These tips may help if you are breathless:

• There may be times of the day you feel less breathless and less tired, so you have more energy for sex.
• You and your partner may find positions that are more comfortable for you and use up less energy.
• Touching and hugging are an important part of showing your feeling and being intimate.

Feeling anxious

If you are very anxious, this can make you feel more breathless. This can be very frightening and make you feel even more anxious.

If you feel panicky, try to slow your breathing down. Concentrate on breathing in and out slowly.

You can practise using breathing exercises so that you are confident about using them when you need to.

You can also learn relaxation techniques. There are online resources or books available. Some support groups can lend you books and other resources. Or you might be able to borrow some from your local library.