Euphoria Health Covid-19 Self Help Guide

Breathing Intro | 711 Breathing | Bubbling Breathing | Sign off from Alexis
This self help guide is sound advice during any period, we believe these are techniques and practices we should adopt at all times, but they are especially applicable now during the Coronavirus outbreak.
Here we have outlined the best advice form the NHS, and two breathing techniques that are proven to help keep desired oxygen levels in your blood and to relax you when you’re feeling anxious or stressed.

The overall advice from the NHS is simple (1)

Do
  • Wash your hands with soap and water often – do this for at least 20 seconds
  • Use hand sanitiser gel if soap and water are not available
  • Wash your hands as soon as you get home
  • Cover your mouth and nose with a tissue or your sleeve (not your hands) when you cough or sneeze (Catch it)
  • Put used tissues in the bin immediately and wash your hands afterwards (Bin It, Kill It)
Don’t
  • Do not touch your eyes, mouth, or nose with your hands if they have not been cleaned. It’s good practise to get used to not touching any of your face with your hands in general
Snippet taken from Perambulations In Franglais podcast about the impact of hygiene & sanitation against viral and bacteria spread.

Introduction to the breathing videos

Alexis has a couple of breathing videos which are really important against the fight for Covid-19, the severe acute respiratory syndrome.


The ‘711’ breathing technique where you do deep diaphragmatic breathing, in for 7 and out for 11. The longer out breath really helps to de-arouse you to aid clear thinking, at a time when you need it most.


The ‘Bubbling’ breathing technique requires you to breathe through a straw into a half filled glass of water to ensure a constant out breathe really helping you to empty your lungs in a controlled manner, and allowing you to fully inflate your lungs keeping your oxygen saturation in your blood high and the partial pressure at a healthy level.

711 Breathing video
  • De-arousing Breathing Technique
  • Helps with stress management
  • Longer out breath than in breath
  • Breathing into your lower abdomen
  • Deep diaphragmatic breathing
  • Count the in and out breath
Breathing in to your lower abdomen using your diaphragm to control the the slow in and out breaths really calming your mind and relaxing your body.
Bubbling Breathing Technique
  • Chest Breathing
  • Constant and controlled out breath to empty lungs
  • Find a straw depth that gives ‘not too much and not too little’ pressure
  • Empty your lung without triggering the coughing reflex
  • Oxygenate the poorly ventilated part of your lungs
Bubbling will help you ventilate your lungs while you are ill when coughing, but we recommend this breathing technique at any time, even when you are fit and well. It’s important to fully ventilate the whole of your lungs to oxygenate your blood and keep the partial pressure at the right level to give you the best chance against Covid-19
Remember, practice makes perfect.

Practice these two simple breathing techniques and they will really help against the viral infection from the Coronavirus.


Follow the advice from the NHS, distance yourself from others outside your household and wash your hands.

“Stay safe, and see you on the other side.”

Sources

(1) NHS – https://www.nhs.uk/conditions/coronavirus-covid-19/#overview