Author:
Laura McKinney
Date Of Creation:
6 August 2021
Update Date:
22 June 2024
Content
Hyperventilation (breathing too quickly) is a condition in which breathing is gasped, breathing in and out very quickly and very shallowly. In general, panic attacks or anxiety often lead to hyperventilation. However, there are potentially serious medical problems that also cause people to breathe too quickly. Hyperventilation can have negative effects on the body, increasing the feelings of panic and anxiety, which in turn makes you breathe faster. However, you can get back to normal breathing by learning more about the causes and symptoms to deal with the condition.
Steps
Method 1 of 5: Understanding hyperventilation
Detect symptoms. Sometimes people are unaware that they are breathing too fast even during a hyperventilation. Most hyperventilation is usually caused by fear, anxiety, or panic, so it can be difficult to recognize symptoms. Watch for symptoms in such conditions to see if they show hypoventilation.
- Rapid breathing or increased breathing rate.
- A feeling of confusion, dizziness, and lightheadedness can occur while breathing too quickly.
- Weakness, numbness, or a pin-like sensation in the arms or mouth, and cramps in the hands and feet may also occur during hyperventilation.
- Can recognize tachycardia and chest pain during rapid breathing.
Understand the causes of rapid breathing. Panic and anxiety are the main causes of increased breathing. Rapid breathing is usually caused by abnormally low carbon dioxide levels in the body. Changes in carbon dioxide levels cause symptoms typically associated with hyperventilation.- Hyperventilation can also occur from intentional rapid breathing.
- Certain health problems such as infection, blood loss, and heart and lung disorders can cause hyperventilation.
See your doctor to learn more. For an accurate and safe diagnosis, you need to consult a doctor. Your doctor will help you find out the best causes, triggers, and treatment regimen for your particular case.- If your rapid breathing is caused by panic attacks or anxiety, your doctor can help you deal with the problem directly.
- Rapid breathing may indicate another condition that your doctor can diagnose and treat.
Method 2 of 5: Use a paper bag
Find a paper bag. Breathing in a paper bag can be a useful way to manage symptoms during an hyperventilation. By breathing in a paper bag, you can reuse the carbon dioxide that is normally lost on exhalation, helping to maintain proper carbon-dioxide levels in the body and avoid hypoventilation symptoms.- Do not use plastic bags due to the risk of choking.
- The paper bag should be clean and free of small pieces to avoid accidental inhalation.
- Make sure your doctor allows you to use this method, as it can be dangerous if your rapid breathing is caused by an injury or medical condition.
Place the paper bag over your mouth and nose. The method of breathing in a paper bag for a tachypnea is only done correctly when you cover the paper bag so that the entire mouth and nose are covered. This ensures carbon-dioxide is retained in the paper bag so you can inhale and reduces some of the effects of hyperventilation.
- Hold the top of the paper bag with one hand.
- Gently squeeze the paper bag so that the mouth fits into your mouth and nose.
- Take the paper bag over the entire mouth and nose.
Inhale and exhale in the paper bag. Once you've grabbed the paper bag into your mouth and nose, you can begin to breathe in and out in the paper bag. Do your best to stay calm, and breathe deeply and naturally during a hyperventilation attack.
- Do not breathe more than 6-12 breaths in the paper bag.
- Try to breathe as slowly and naturally as possible.
- After taking 6-12 breaths, remove the paper bag and breathe outside.
Method 3 of 5: Retrain your breathing
Lie on your back and relax. To start practicing and retraining your breathing, you need to hold back and relax.Relaxing the whole body will help you focus completely on your breathing and get the maximum benefit from breathing exercises.
- Remove any restrictive clothing or accessories such as a belt or tie.
- You can place pillows under your back or knees for extra comfort.
Place an object on your stomach. Your breath during hyperventilation is usually shallow, fast, and comes from your chest. You will have to retrain your breathing so you can breathe deeper, more smoothly, and use your abdomen and diaphragm. The object placed on your abdomen will help you focus on your abdomen and create a resistance that helps strengthen the muscles that handle abdominal breathing.
- You can put something like a phone book on your stomach while exercising.
- Do not place objects that are too heavy or have an odd shape. Such things can hurt or make it difficult to balance on your stomach.
Use your stomach to breathe. After you lie comfortably and put an appropriate object on your stomach, you can begin breathing exercises. The goal here is to raise and lower the object placed on the stomach, using the abdomen as a balloon. Remember the following when practicing new breathing:
- Breathe through your nose. If you can't breathe through your nose, you can lift your lips and breathe through your mouth.
- Breathe in comfort and rhythm.
- Breathe quietly and try to avoid pauses while you inhale or exhale.
- The abdomen is the only part that moves while you practice breathing. The rest of the body needs to be kept still and relaxed.
Continue to practice. You need to exercise regularly to get the maximum benefit of the new breathing technique. With regular practice, you will find it easier to breathe in this method and can avoid breathing too fast in stressful situations.
- Practice for at least 5-10 minutes per day.
- Gradually adjust to slow down breathing during breathing exercises.
- Begin breathing this way with a sitting position or while walking.
- Ultimately, you will need to use this method before or during a panic attack.
Method 4 of 5: Treatment for hyperventilation caused by panic
Consider medication. If your rapid breathing is caused by panic and anxiety disorders, your doctor may prescribe medication to treat your anxiety. These drugs work to reduce the effects of panic attacks and anxiety, thereby helping to reduce breathing too fast. Check with your doctor for medications to treat panic attacks and anxiety.
- Selective serotonin reuptake inhibitors (SSRIs) are often indicated as antidepressants.
- Serotonin and norepinephrine reuptake inhibitors (SNRIs) are recognized by the US Food and Drug Administration (FDA) as drugs with antidepressant effects.
- Note that it may take several weeks for the medication to be effective.
- Benzodiazepines are usually only used for a short period of time because they can be addictive if taken for a long time.
Work with a psychologist. Sometimes hyperventilation associated with panic and anxiety disorders can be treated with psychotherapy. A psychologist will work with you to detect and deal with potential psychological problems that could cause panic or anxiety-related problems that cause you to breathe too quickly.
- Most psychologists will use cognitive-behavioral therapy to help you deal with physical sensations caused by panic or anxiety.
- It takes a while to see the effects of psychotherapy sessions. You need to stick to the course for several months to make sure your symptoms subside or completely go away.
Quickly contact your doctor. Hyperventilation can be a sign of a serious problem, and in some cases it is necessary to contact a doctor or call emergency services. Seek emergency medical attention if you experience signs of rapid breathing such as:
- Experiencing rapid breathing for the first time.
- Rapid breathing with pain.
- Take short breaths when you have an injury or fever.
- Rapid breathing becomes worse.
- Rapid breathing with other symptoms.
Method 5 of 5: Helping someone who has had a breath attack too fast
Watch for signs of hyperventilation. Before you can help someone who is breathing too fast, you need to assess the person's condition. Signs are often clearly expressed; however you need to make sure they are actually breathing too fast to help properly.
- Hyperventilation is often characterized by very fast, shallow breathing and breathing from the chest.
- The sick person often seems frightened.
- Patients often have difficulty speaking.
- It can be seen that the patient's hand muscles contract.
Reassure the patient. If you see someone who is having a rapid attack, you can reassure them by saying they will be fine. Sometimes rapid breathing increases the panic feeling when the patient is having a panic attack, and the cycle goes on, making the symptoms worse. The calm attitude when reassuring will help the person less panic and regain normal breathing.
- Remind them that they are in a panic and that this is not as life-threatening as a heart attack.
- Keep your voice calm, gentle, and relaxed.
- Say you are with them and will not leave them alone.
Help them increase their carbon-dioxide levels. During an episode of hyperventilation, the carbon-dioxide levels in the body drop and can cause the typical symptoms associated with rapid breathing. To restore carbon-dioxide levels, you need to instruct the person to breathe using the following method:
- Close your lips, exhale, and inhale through your lips.
- Try closing your mouth and covering one nostril, then exhale and inhale through the other nostril.
- If the person seems miserable, pale, or complains of pain, call emergency services so they can be diagnosed in the emergency room.
Advice
- Practice breathing with your abdomen instead of breathing shallowly in your chest.
- It is thought that using paper bags to recover carbon-dioxide may help reduce the effects of rapid breathing.
- Consult your doctor for more information about hyperventilation.
- Calmly reassure people in a state of hyperventilation.
Warning
- Deep, slow breathing can be harmful if rapid breathing is caused by metabolic acidosis, a condition only a doctor can diagnose.
- Always check with your doctor to see if any of the above methods are right for you.
