COVID-19 has a rude little talent for making ordinary breathing feel weirdly dramatic. One day you are walking to the kitchen like a normal human being; the next, a short staircase feels like you are auditioning for a mountain-climbing documentary. For some people, that shortness of breath shows up during the infection. For others, it lingers afterward as part of recovery or Long COVID. Either way, breathing exercises can be a useful tool when they are done gently, consistently, and with common sense.

That last part matters. Breathing exercises are not a magic wand, and they are definitely not a substitute for medical care if you have chest pain, low oxygen, severe trouble breathing, or worsening symptoms. But when used the right way, they can help reduce breathlessness, improve breathing control, lower anxiety, and support recovery. Think of them less as a “miracle cure” and more as physical therapy for a system that has had a rough month.

This guide explains why breathing can feel off after COVID-19, which breathing exercises are most useful, how to do them safely, and when it is time to stop playing amateur lung coach and call a clinician.

Why Breathing Feels Different After COVID-19

COVID-19 can affect breathing for more than one reason. In some people, the lungs and airways are irritated or inflamed. In others, the bigger issue is deconditioning. That means the body has spent days or weeks resting, so normal activity suddenly feels harder than it used to. Some people also develop a dysfunctional breathing pattern, where the chest, shoulders, and neck do too much of the work while the diaphragm does too little. Add anxiety to the mix, and breathing can become shallow, fast, and frustrating.

This is why “I can’t catch my breath” after COVID-19 does not always mean the same thing in every person. Sometimes it reflects lingering lung irritation. Sometimes it is weakness, poor breathing mechanics, or a mismatch between effort and conditioning. Sometimes it is a combination platter, because apparently one problem was not enough. That is also why breathing exercises can help: they retrain the mechanics of breathing, slow the pace of respiration, and reduce the panicky cycle of “I feel short of breath, so I breathe faster, so I feel even more short of breath.”

Recovery is not always linear, either. Some people improve steadily. Others feel okay one day and wiped out the next. If that second pattern sounds familiar, pacing matters just as much as exercise. In plain English: do not turn a gentle recovery plan into an Olympic event.

Do Breathing Exercises Actually Help?

In many cases, yes. Breathing exercises are commonly used in pulmonary rehabilitation and post-COVID recovery plans because they can improve breathing efficiency, reduce the sensation of air hunger, and help patients feel more in control. They are especially helpful for people who feel breathless during mild activity, notice they are breathing from the upper chest, or get stuck in a cycle of anxiety and rapid breathing.

That said, the goal is not to win an award for the deepest inhale. The goal is easier, calmer, more efficient breathing. Gentle technique beats heroic effort every time. If a breathing exercise makes you dizzy, triggers chest pain, or leaves you more distressed than when you started, your body is voting “no,” and you should listen.

Best Breathing Exercises for COVID-19 Recovery

1. Pursed-Lip Breathing

Pursed-lip breathing is the MVP of “I need to calm this breathing situation down right now.” It is simple, practical, and easy to use during activity. The technique helps slow breathing and makes exhaling more effective, which can reduce the feeling of breathlessness.

How to do it:

• Sit upright and relax your shoulders.
• Breathe in gently through your nose for about 2 counts.
• Purse your lips like you are about to whistle or blow out a candle.
• Breathe out slowly through your pursed lips for about 4 counts, or longer than your inhale.
• Repeat for 1 to 2 minutes.

When to use it: during walking, climbing stairs, showering, talking a lot, or any moment when your breathing suddenly feels rushed or shallow.

Why it works: it slows the pace of breathing, helps keep airways open a bit longer, and gives you a more controlled exhale. In everyday language, it tells your breathing system to stop acting like the building is on fire.

2. Diaphragmatic Breathing, Also Known as Belly Breathing

Diaphragmatic breathing trains you to use the main breathing muscle, the diaphragm, instead of relying on your chest, shoulders, and neck to do all the work. That matters because upper-chest breathing is tiring, inefficient, and very popular among stressed-out humans.

How to do it:

• Sit in a chair or lie down with your knees slightly bent.
• Place one hand on your chest and the other on your belly.
• Breathe in slowly through your nose.
• Let your belly rise while your chest stays as still as possible.
• Breathe out slowly through your mouth or through pursed lips.
• Aim for the exhale to be longer than the inhale.
• Practice for 5 to 10 minutes.

What to watch for: your shoulders should stay relaxed. If your neck is straining and your chest is bouncing like it is in charge, reset and go gentler. This exercise is about efficiency, not drama.

3. Gentle Paced Breathing for Air Hunger and Anxiety

Not every post-COVID breathing problem is purely about the lungs. Sometimes the sensation of shortness of breath gets amplified by stress, fear, or hyperawareness. That does not make it imaginary. It just means the nervous system is involved too. Gentle paced breathing can help calm that loop.

How to do it:

• Inhale softly through your nose for 3 or 4 counts.
• Exhale slowly for 4 to 6 counts.
• Do not force huge breaths.
• Keep the rhythm easy and comfortable for 2 to 5 minutes.

The trick here is softness. People often hear “deep breathing” and immediately try to inhale like they are vacuuming the whole room into their lungs. Not necessary. Slow, relaxed, and repeatable is better than giant breaths that make you cough or feel lightheaded.

4. Breathing During Movement

Some people breathe just fine sitting still, then get winded the moment they stand up, fold laundry, or walk to the mailbox. That is where breathing coordination becomes useful.

Try this:

• Before you start moving, take one calm nasal inhale.
• As you begin the effort, exhale slowly through pursed lips.
• Keep a steady rhythm while walking: inhale for a few steps, exhale for a few steps.
• If you start feeling breathless, slow down instead of pushing through like a motivational poster.

This method works well for short walks, household chores, and returning to light exercise. It helps break the pattern of rushing into activity, then gasping halfway through it like your body just remembered it has lungs.

5. Recovery Position Plus Slow Exhale

Sometimes the best “exercise” is not really an exercise at all. If you get breathless, stop and put yourself in a position that helps your body breathe more efficiently.

Try one of these positions:

• Sit leaning slightly forward with your elbows on your knees.
• Sit at a table and rest your forearms on pillows.
• Stand and lean your hands on a counter.

Then use pursed-lip breathing for a minute or two. This combination often works better than trying to stand upright and “push through” the breathlessness, which is usually a terrible plan dressed up as determination.

How Often Should You Practice?

For most people, short sessions work better than marathon breathing workouts. Practice 5 to 10 minutes, 2 to 4 times a day, and also use the techniques during daily activity whenever shortness of breath shows up. Consistency matters more than intensity.

If you are recovering from more serious COVID-19, were hospitalized, needed oxygen, or still have significant symptoms, ask your clinician whether you would benefit from formal pulmonary rehabilitation or respiratory therapy. Structured rehab can be especially helpful when symptoms are lingering, unexplained, or interfering with daily life.

When to Be Careful

Breathing exercises should feel manageable. You may feel mildly tired afterward, but you should not feel worse in a major way. Stop the exercise and seek medical advice if you notice:

• Severe or worsening shortness of breath
• Chest pain or pressure
• New confusion
• Blue, gray, or pale lips or skin
• Dizziness that does not quickly improve
• Oxygen readings below the range your clinician told you was safe

If you are using a pulse oximeter at home and your oxygen saturation is under 92%, or clearly dropping from your normal baseline, do not shrug it off and blame the device, the lighting, Mercury retrograde, or bad vibes. Get medical guidance.

Also be cautious with exercise if you notice post-exertional malaise. That means symptoms get worse hours later or the next day after activity. In that case, the answer is usually not “try harder.” It is “do less, recover better, and build up more slowly.”

Common Mistakes to Avoid

Trying to inhale as deeply as possible every time

This often creates tension and dizziness. Gentle, controlled breathing is more useful than giant, forced breaths.

Ignoring posture

Slumping can make breathing harder. Sit upright, keep your shoulders loose, and let your rib cage expand naturally.

Moving too fast, too soon

Yes, walking back to normal activity is smart. No, turning your first good day into an extreme makeover montage is not.

Assuming all shortness of breath is anxiety

Anxiety can absolutely worsen breathlessness, but persistent or worsening breathing symptoms still deserve medical evaluation.

A Practical Daily Plan

If you want a simple routine, here is a realistic one:

• Morning: 5 minutes of diaphragmatic breathing
• Afternoon: a short walk using pursed-lip breathing as needed
• Evening: 3 to 5 minutes of gentle paced breathing
• Any time breathlessness hits: stop, lean forward, and use slow exhalation

It is not glamorous. It will not trend on social media. But it is the kind of boring, repeatable routine that actually helps people recover.

Final Thoughts

Breathing exercises for COVID-19 are not about “fixing” yourself in a weekend. They are about retraining calm, efficient breathing and giving your body support while it heals. Pursed-lip breathing, diaphragmatic breathing, and paced breathing can all play a role, especially when paired with gradual activity and smart pacing.

If your symptoms are mild and improving, these techniques can be a helpful part of recovery. If your symptoms are severe, worsening, or lingering for weeks, they should be part of a bigger plan that may include medical evaluation, pulmonary rehabilitation, or respiratory retraining. The goal is not to become obsessed with every breath. The goal is to make breathing feel ordinary again. Which, frankly, is one of the most underrated luxuries in life.

Experiences Related to Breathing Exercises for COVID-19

The most common real-world experience people describe after COVID-19 is not usually “I cannot breathe at all.” It is more like, “Why does everything suddenly feel harder than it should?” A person who had a mild infection may feel fine at rest, then get winded talking while carrying groceries. Another may notice they are breathing fast and shallow even though their oxygen level looks okay. Someone else may feel chest tightness, anxiety, and a strange awareness of every inhale, as if breathing has gone from automatic background process to full-time office job.

Many recovering patients say the first useful lesson is realizing that shortness of breath is not always a sign that they need to push harder. Often, the opposite is true. People who improve tend to describe a shift from “fight through it” to “pace it, breathe through it, and build gradually.” That can mean walking for five minutes instead of twenty, then using pursed-lip breathing when symptoms rise. It can mean sitting down before the breathlessness turns into panic. It can mean learning that a small, steady routine works better than one heroic day followed by two days of feeling wiped out.

Another common experience is that diaphragmatic breathing feels awkward at first. People often discover they have been breathing with their upper chest and shoulders for years without noticing it. Early on, belly breathing can feel unnatural, slow, or even slightly annoying. Then, after a week or two of practice, many start to notice subtle wins: less tightness in the chest, less rushing through breaths, and a calmer response during daily activity. It is not the kind of progress that arrives with fireworks, but it is real.

People with longer-lasting symptoms often describe recovery as uneven. They may have a “pretty good” Tuesday, then a Thursday where climbing stairs feels unfair again. That pattern can be discouraging, but it is also why breathing exercises remain useful. On better days, they support activity. On rougher days, they help reduce the stress and fear that often make symptoms feel worse. Patients frequently report that the exercises do not erase symptoms instantly, but they do give them a tool, and that sense of control matters.

There is also the mental side of the story. Many people say the scariest part of post-COVID breathlessness is how quickly it triggers worry. Once someone starts thinking, “Why can’t I breathe normally?” the body often answers with faster breathing, tighter muscles, and more discomfort. Gentle paced breathing helps interrupt that cycle. In real life, that can be the difference between a rough minute and a terrible hour.

In short, the lived experience around breathing exercises for COVID-19 is usually less about instant transformation and more about steady recovery. People do not tend to say, “I did two minutes of breathing and became a new person.” They say, “I practiced every day, learned my limits, stopped panicking when I got winded, and little by little things got easier.” Honestly, that may not sound flashy, but in recovery, boring progress is often the best kind.

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If anxiety had a favorite prank, it would be messing with your breathing. One minute you’re fine, the next you’re
trying to inhale like you’re sipping air through a coffee straw… except the straw is imaginary… and the coffee is
“mild panic.”

The good news: anxiety-related breathing symptoms are common, explainable, andmost importantlytrainable.
In this guide, we’ll break down why anxiety can make you feel short of breath, what “overbreathing” actually does
to your body, how to spot red flags that need medical care, and which breathing exercises are most likely to help
(without turning your calm-down attempt into a new hobby called “worrying about breathing”).

Why Anxiety Can Mess With Your Breathing

Anxiety flips on your body’s “fight-or-flight” system. That system is great if you’re escaping a bear, but it’s
less helpful when you’re… answering an email, walking into class, or thinking about a conversation from 2017.
When fight-or-flight kicks in, your brain and body prepare for action:

• Your breathing often gets faster and shallower.
• Your chest and neck muscles start doing more work than your diaphragm.
• Your heart rate rises, and your body becomes extra alert to sensations.

Here’s the twist: breathing faster can make you feel like you aren’t getting enough aireven when your oxygen is
fine. Anxiety can create a “false alarm” sensation of breathlessness that feels very real.

Common Anxiety-Related Breathing Symptoms

Anxiety doesn’t always show up as “I feel nervous.” Sometimes it shows up as “Why do my lungs feel weird?”
People often describe anxiety breathing problems like:

1) Shortness of breath (or “air hunger”)

You might feel like you can’t get a satisfying breath, even though you’re breathing a lot. This can trigger more
worry, which triggers more breathing changes, and suddenly you’re stuck in a loop.

2) Chest tightness or pressure

Tense chest muscles + faster breathing can feel like tightness. (It’s annoying. Not poetic. Just annoying.)

3) Fast breathing (hyperventilation) or frequent sighing/yawning

Some people breathe rapidly. Others do the “big sigh” repeatedly or feel like they need to yawn to get a “full”
breath.

4) Tingling, numbness, lightheadedness

Overbreathing can change carbon dioxide levels in your blood, which can cause tingling (often around the mouth or
in hands), dizziness, and feeling “off.”

5) Throat tightness or a lump-in-the-throat sensation

Anxiety can tighten throat muscles, making breathing feel “restricted” even when the airway is open.

Anxiety Breathing vs. A Medical Emergency: Know the Red Flags

Anxiety can imitate a lot of physical symptoms. That doesn’t mean you should ignore new or severe breathing
problems. Use this rule: if you’re not sure, get checkedespecially if symptoms are new, intense,
or different from your usual pattern.

Seek urgent/emergency care right away if you have:

• Severe shortness of breath that comes on suddenly
• Chest pain/pressure, fainting, confusion, or trouble staying awake
• Blue lips or nails, or you can’t speak in full sentences
• Wheezing, swelling of face/throat, or signs of a serious allergic reaction
• Breathing trouble with a high fever, severe weakness, or a known heart/lung condition getting worse

If you’re a teen (or helping a teen): don’t “tough it out” alone. Tell a trusted adult and get medical help if
symptoms are scary or severe. It’s always better to be safe than to win an imaginary award for “Most Stoic While
Feeling Awful.”

The Science-y Part (Without Making It Boring): CO₂, Overbreathing, and the “Air Hunger” Loop

Many people assume breathlessness means “not enough oxygen.” With anxiety, the issue is often the opposite:
you’re breathing so much that your body shifts its carbon dioxide balance. When you breathe too fast or
too deeply (hyperventilation), carbon dioxide levels can drop. That change can trigger symptoms like dizziness,
tingling, chest discomfort, and a sense of breathlessnesseven though oxygen is usually okay.

Then your brain notices those sensations and thinks, “Uh-oh, danger,” which increases anxiety, which increases
breathing, which increases sensations… and the loop keeps looping.

The goal of breathing exercises isn’t to “force a perfect deep breath.” It’s to send your nervous system a calmer
signalusually by slowing your breathing and lengthening your exhale.

Breathing Exercises That Actually Help (Pick One, Don’t Collect Them Like Pokémon)

A quick note before we begin: some people feel worse when they try “deep breathing,” especially if they inhale
huge gulps of air. If that’s you, you’re not brokenyour body may be sensitive to overbreathing. Start gently,
focus on a slower exhale, and keep breaths small and quiet.

Exercise 1: Diaphragmatic (Belly) Breathing

Best for: resetting shallow chest breathing, daily practice, post-stress recovery.

1. Sit comfortably or lie down. Relax shoulders.
2. Place one hand on your chest and one on your belly.
3. Inhale through your nose so your belly hand rises more than your chest hand.
4. Exhale slowly through your nose or gently through pursed lips.
5. Do 6–10 slow breaths, then pause and notice any change.

Tip: Think “low and slow,” not “big and dramatic.” Your lungs don’t need Broadway-level breathing.

Exercise 2: Extended Exhale (The Fastest Calming Lever)

Best for: moments of sudden anxiety, “air hunger,” racing thoughts.

1. Inhale gently through your nose for a count of 3–4.
2. Exhale slowly for a count of 5–7 (longer than the inhale).
3. Repeat for 1–3 minutes.

Why it works: longer exhales tend to help your body shift toward a calmer state. Keep it softno force, no strain.

Exercise 3: Pursed-Lip Breathing

Best for: breathlessness feelings, chest tightness, “I can’t catch my breath.”

1. Inhale through your nose for 2–3 seconds.
2. Purse your lips like you’re cooling hot soup.
3. Exhale gently for 4–6 seconds.
4. Repeat for 10 breaths.

This technique slows the breath and can reduce the urge to gulp air.

Exercise 4: Box Breathing (4–4–4–4)

Best for: stress, focus, pre-performance nerves, “I need a reset button.”

1. Inhale through your nose for 4.
2. Hold for 4 (keep it comfortableskip holds if they increase anxiety).
3. Exhale for 4.
4. Hold for 4.
5. Repeat 3–5 cycles.

If breath-holding spikes anxiety, switch to 3–0–5–0 (inhale 3, exhale 5, no holds).

Exercise 5: 4–7–8 Breathing (Use With Care)

Best for: winding down, bedtime, “my brain won’t turn off.”

1. Inhale for 4.
2. Hold for 7 (optional).
3. Exhale for 8.
4. Repeat up to 4 cycles.

If the hold feels intense, reduce it (4–4–6) or remove it entirely. The magic is often in the long exhale.

Exercise 6: Resonance (Coherent) Breathing: About 5–6 Breaths/Minute

Best for: daily training, steady anxiety, building nervous-system resilience.

1. Set a gentle pace: inhale 5 seconds, exhale 5 seconds (or inhale 4, exhale 6).
2. Breathe through the nose if possible, lightly and smoothly.
3. Continue for 5 minutes.

This slow, even rhythm is commonly used in stress regulation and HRV-focused breathing. If you feel air hunger,
make the breaths smallernot faster.

Exercise 7: “Physiological Sigh” (A Quick Reset)

Best for: sudden stress spikes, after startling news, before speaking up.

1. Inhale through your nose.
2. Take a second, smaller top-up inhale.
3. Exhale slowly and fully.
4. Repeat 1–3 times (not 30this isn’t a contest).

A Simple Rescue Plan for “I Can’t Breathe” Moments

When anxiety hits, your brain wants immediate certainty. Breathing sensations feel urgent, so it helps to follow a
short scriptlike a fire drill for your nervous system.

The 90-second reset

1. Check posture: feet on floor, shoulders down, jaw unclenched.
2. Switch to a long exhale: inhale 3–4, exhale 5–7 for 10 breaths.
3. Ground your senses: name 5 things you see, 4 you feel, 3 you hear.
4. Label it: “This is anxiety breathing. It feels scary, but it’s a body alarm.”

Example: Before a presentation, you might feel throat tightness and start gulping air. Instead, you plant your
feet, breathe in for 3, out for 6, and quietly name objects in the room. Your body gets the message: “We’re not
being chased. We’re just being watched by people holding coffee.”

How to Practice So It Works When You Need It

Breathing skills are like saving a document: if you only do it during an emergency, you’re taking a risk.
Practice when you’re calm so your body learns the pattern.

A realistic weekly plan

• Daily: 5 minutes of resonance breathing (5 in / 5 out).
• After stress: 1 minute of extended exhale breathing.
• Before sleep: 2–4 cycles of 4–7–8 (or a gentler 4–0–6).

Track your practice briefly (one sentence). Example: “Did 5 minutes at lunch. Started at 6/10 tension, ended at
4/10.” That’s progress you can actually see.

When Breathing Exercises Aren’t Enough

Breathing exercises can be powerful, but they’re not a complete treatment plan for everyone. If breathing problems
are frequent, intense, or tied to panic attacks, you may benefit from professional support. Therapy approaches
(like cognitive behavioral therapy) often help people reduce panic sensations and the fear of sensations. Some
people also benefit from medication, depending on the diagnosis and severity.

If you have asthma, allergies, reflux, anemia, or other health conditions, anxiety can stack on top of real
breathing triggers. Getting a medical evaluation can clarify what’s whatand that clarity alone can reduce anxiety.

FAQ: Quick Answers to Common Breathing Questions

Why does anxiety make me feel like I can’t take a deep breath?

Often it’s a combination of muscle tension (chest/throat) and overbreathing. Your body becomes extra sensitive to
normal sensations, and the urge to “fix” it by gulping air can backfire.

Should I breathe into a paper bag?

Don’t do this unless a clinician specifically instructs you. Breathing symptoms can have medical causes, and the
safest approach is gentle slow breathing (especially longer exhales) plus medical evaluation if needed.

What if breathing exercises make me more anxious?

Try smaller breaths, no breath holds, and a longer exhale. Consider starting with pursed-lip breathing or inhale
3 / exhale 6 for 60 seconds. If it still feels bad, work with a clinicianespecially if you have panic symptoms.

Experiences People Commonly Report (And What Helped)

Not everyone experiences anxiety the same way, but breathing-related anxiety tends to create a surprisingly
familiar pattern across many people. Here are some common experiences people describeshared here so you can feel
less alone and more equipped.

The “I forgot how to breathe” moment

A lot of people say the scariest part isn’t the anxietyit’s the moment they notice their breathing and suddenly
feel like they’re doing it wrong. They might start “checking” each inhale, trying to make it deeper, smoother,
more satisfying. The more they monitor it, the more unnatural it feels. A helpful shift is to stop chasing the
perfect inhale and focus on one simple task: make the exhale longer and softer. People often
report that within 30–90 seconds, the sensation loosens its grip.

The “yawning marathon”

Some people don’t hyperventilate in an obvious way. Instead, they feel a constant urge to yawn or sigh to “get a
full breath.” It can happen during scrolling at night, before a test, or even during a quiet movie scene (the body
has a dramatic streak). Many report that trying to force a yawn makes it worse. What helps more often is switching
to slow nasal breathing with tiny, quiet inhalesalmost like you’re trying not to fog a mirrorfollowed by a longer
exhale. This reduces the “air hunger” spiral because it interrupts overbreathing.

The “public place panic”

Crowds, elevators, lines, classroomsthese settings can trigger breathing anxiety because there’s an added fear:
“What if people notice?” People often describe chest tightness, throat tightness, and a rush to escape. A common
coping win is using a discreet method: counting the exhale while looking totally normal. For example: inhale 3,
exhale 6, repeat. Pair it with grounding (naming colors, noticing feet on the floor). Many people say the fear
doesn’t disappear instantly, but it becomes manageableand that’s the turning point.

The “exercise confusion”

Another common experience is worrying that shortness of breath during workouts means something is wrong. Anxiety
can amplify normal exertion sensations. People often report they do a “body scan,” feel their heartbeat, then start
breathing faster, which makes them dizzyand then they stop, convinced something dangerous is happening. What helps
is learning your normal exertion range (possibly with medical guidance), warming up gradually, and practicing
pursed-lip breathing during recovery. Many people feel more confident when they can say, “Okay, this is exertion
breath + anxiety alarm, not an emergency.”

The “deep breathing backfire” story

Plenty of people try deep breathing and feel worse. They inhale huge breaths, get lightheaded, then assume breathing
techniques “don’t work” for them. The more accurate takeaway is: the technique needs adjusting. People often do
better with smaller breaths, no breath holds, and a longer exhale.
A frequent “aha” moment is realizing calm breathing is not “more air.” It’s “more rhythm.”

The “it shows up out of nowhere” phase

Anxiety breathing can appear on quiet daysno obvious triggerbecause stress can accumulate in the background.
People describe waking up with tight breathing, or feeling breathless while doing something boring. A useful
pattern is building a short daily practice (like 5 minutes of resonance breathing), which many people say makes
surprise symptoms less intense over time. It’s not instant magic, but it’s the kind of boring consistency that
actually pays off.

If you recognize yourself in any of these experiences, the most important message is this: you’re not “bad at
breathing.” Your nervous system is reacting to perceived threat. With the right tools and support, it can learn a
calmer pattern.

Conclusion

Anxiety-related breathing problems can feel frightening, but they’re often driven by predictable body mechanics:
stress activation, muscle tension, and overbreathing loops. The most reliable shortcut to calming is usually not a
giant inhaleit’s a slower pace and a longer exhale. Start simple (extended exhale or pursed-lip breathing), build
a daily practice (resonance breathing), and seek medical or mental health support if symptoms are frequent, severe,
or new.

Your lungs aren’t your enemy. They’re just getting mixed messages. Let’s give them better instructions.

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