The following is 14.2.28 from Dummit and Foote:
Let $f(x)\in F[x]$ be an irreducible polynomial of degree $n$ over the field $F$ and let $L$ be the splitting field of $f(x)$ over $F$ with $\alpha$ a root of $f(x)$ in $L$. If $K$ is any Galois extension of $F$ contained in $L$, show that the polynomial $f(x)$ splits into a product of $m$ irreducible polynomials each of degree $d$ over $K$, where $m=[F(\alpha)\cap K:F]$ and $d= [K(\alpha) :K].$
The text provides the following hint:
If $H$ is the subgroup of the Galois group of $L$ over $F$ corresponding to $K$, then the factors of $f(x)$ over $K$ correspond to the orbits of $H$ on the roots of $f(x)$. Then use Exercise 9 of section 4.1. This exercise states that if $G$ acts transitively on the finite set $A$ and $H\leq G$ is normal, then for $a\in \mathcal{O}_1$ we have $|\mathcal{O}_1|=|H:H\cap G_a|$ and $r=|G:HG_a|$, where $G_a$ denotes the stabilizer of $a$ and $r$ is the number of distinct orbits $\mathcal{O}_1, \mathcal{O}_2, \ldots, \mathcal{O}_r$ of $H$ on $A$.
Now, I understand that "if $H$ is the subgroup of the Galois group of $L$ over $F$ corresponding to $K$, then the factors of $f(x)$ over $K$ correspond to the orbits of $H$ on the roots of $f(x)$." But I don't see how to apply the exercise.
Overall, I'm pretty lost and would appreciate an explanation.