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%\usepackage{opensans}          % Can't make this work so far. Shame. Would be lovely.
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% Most of the following are not required for the majority
% of cheat sheets but are needed for some symbol support.
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% Document Info
\author{datamansam}
\pdfinfo{
  /Title (managing-breathlessness.pdf)
  /Creator (Cheatography)
  /Author (datamansam)
  /Subject (Managing Breathlessness Cheat Sheet)
}

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% Header and Footer
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\fancyhead[L]{
\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{C}
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    \vspace{-7pt}
    {\parbox{\dimexpr\textwidth-2\fboxsep\relax}{\noindent
        \hspace*{-6pt}\includegraphics[width=5.8cm]{/web/www.cheatography.com/public/images/cheatography_logo.pdf}}
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\begin{tabulary}{11cm}{L}
    \vspace{-2pt}\large{\bf{\textcolor{DarkBackground}{\textrm{Managing Breathlessness Cheat Sheet}}}} \\
    \normalsize{by \textcolor{DarkBackground}{datamansam} via \textcolor{DarkBackground}{\uline{cheatography.com/139410/cs/31183/}}}
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\noindent
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  \mymulticolumn{2}{p{5.377cm}}{\bf\textcolor{white}{Cheatographer}}  \\
  \vspace{-2pt}datamansam \\
  \uline{cheatography.com/datamansam} \\
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\begin{tabulary}{5.8cm}{L}
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  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Cheat Sheet}}  \\
   \vspace{-2pt}Published 14th March, 2022.\\
   Updated 14th March, 2022.\\
   Page {\thepage} of \pageref{LastPage}.
\end{tabulary}
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  Measure your website readability!\\
  www.readability-score.com
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\begin{document}
\raggedright
\raggedcolumns

% Set font size to small. Switch to any value
% from this page to resize cheat sheet text:
% www.emerson.emory.edu/services/latex/latex_169.html
\footnotesize % Small font.

\begin{multicols*}{3}

\begin{tabularx}{5.377cm}{x{1.9908 cm} x{2.9862 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Breathing Control}}  \tn
% Row 0
\SetRowColor{LightBackground}
Positioning & Keep arms supported or rest on your lap. Shoulders and body should be loose. One hand on your chest, the other on stomach \tn 
% Row Count 6 (+ 6)
% Row 1
\SetRowColor{white}
Rise the tummy - Inhalation & Slowly breathe in through your nose, with your mouth closed. If you're relaxed, the air will reach low in your lungs. Control your breath so your stomach should move slightly out against your hand. \tn 
% Row Count 15 (+ 9)
% Row 2
\SetRowColor{LightBackground}
Relax - Exhalation & Breathe out through your nose. Your stomach will fall gently. Imagine all the tension in your body leaving as you let the air out. \tn 
% Row Count 21 (+ 6)
% Row 3
\SetRowColor{white}
Rest & Wait for the next breath to come \tn 
% Row Count 23 (+ 2)
% Row 4
\SetRowColor{LightBackground}
Repeat a rectangle & Follow the sides of the rectangle with your eyes as you use relaxed tummy breathing. Gradually slow the speed at which your eyes move around the edge of the rectangle to slow your breathin \tn 
% Row Count 31 (+ 8)
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\begin{tabularx}{5.377cm}{x{1.34379 cm} x{3.63321 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Further Breathing Techniques}}  \tn
% Row 0
\SetRowColor{LightBackground}
\seqsplit{Blow-as-you-go} & Breathe in before you undertake a strenuous task. Then breathe out while you're making the effort.  For example, when standing up, breathe in before you step or stand up, and then blow out as you stand up. Try pursing your lips as you blow out. \tn 
% Row Count 9 (+ 9)
% Row 1
\SetRowColor{white}
Paced breathing & Pace your steps to your breathing. For example, breathe in for one step and then take either one or two steps as you breathe out. Try different combinations to find what works best for you \tn 
% Row Count 16 (+ 7)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.09494 cm} x{3.88206 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Positionnig against a wall}}  \tn
% Row 0
\SetRowColor{LightBackground}
Stance & Have your feet slightly apart, about one foot or 30cms away from the wall \tn 
% Row Count 3 (+ 3)
% Row 1
\SetRowColor{white}
Upper Limbs & Rest your hands or thumbs in your waistband or belt loops, or across the shoulder strap of your handbag. \tn 
% Row Count 7 (+ 4)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.9908 cm} x{2.9862 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Restrictive specifically}}  \tn
% Row 0
\SetRowColor{LightBackground}
Pathology & Lungs do not fullly expand as  lungs themselves are stiff or because there is a problem with the chest wall or the breathing muscles \tn 
% Row Count 6 (+ 6)
% Row 1
\SetRowColor{white}
Sit upright in a firm chair & If your chair doesn't have arms, rest your arms on your thighs. Let your wrists and hands go limp.  restrictive breathlessness positions \tn 
% Row Count 12 (+ 6)
% Row 2
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{High side lying: Lie on your side with pillows under your head and shoulders. Make sure your top pillow supports your neck. Slightly bend your knees, hips and top leg.} \tn 
% Row Count 16 (+ 4)
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\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{2.4885 cm} x{2.4885 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Positions - Restrictive Specifically}}  \tn
% Row 0
\SetRowColor{LightBackground}
Pathology & Airflow is slower because the disease makes the airways narrower or the lungs less elastic. \tn 
% Row Count 5 (+ 5)
% Row 1
\SetRowColor{white}
 & Because breathing out is slower, the person may need to breathe in again before they have emptied their lungs. This is called hyperinflation or gas-trapping and makes breathing uncomfortab \tn 
% Row Count 15 (+ 10)
% Row 2
\SetRowColor{LightBackground}
Leaning Forward & Stand leaning forward lean from the hips, with your forearms resting on something at the right height, such as a chair or kitchen work surface. \tn 
% Row Count 23 (+ 8)
% Row 3
\SetRowColor{white}
 & Sit leaning forward lean resting your elbows on your knees \tn 
% Row Count 26 (+ 3)
% Row 4
\SetRowColor{LightBackground}
 & Sit leaning forward at a table (figure 3): rest your head and arms on pillows on a table when you're really short of breath \tn 
% Row Count 33 (+ 7)
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\par\addvspace{1.3em}

\vfill
\columnbreak
\begin{tabularx}{5.377cm}{x{2.4885 cm} x{2.4885 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Positions - Restrictive Specifically (cont)}}  \tn
% Row 5
\SetRowColor{LightBackground}
Lie on your side with pillows under your head & Make sure the top pillow supports your neck. Slightly bend the knee of the leg you are lying on, with your top leg straight. Having your legs apart may also help. . \tn 
% Row Count 9 (+ 9)
% Row 6
\SetRowColor{white}
 & This position can help when you're breathless when you're resting, such as when your symptoms flare up \tn 
% Row Count 15 (+ 6)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}


% That's all folks
\end{multicols*}

\end{document}