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Hyperventilation (rapid breathing) is a condition where one breathes quickly and shallowly, often due to panic or anxiety. However, there are also serious underlying health issues that can cause rapid breathing. Hyperventilation can lead to negative effects on the body, increasing feelings of panic and anxiety, which in turn makes the breathing even faster. Understanding the causes and symptoms of this condition can help you return to normal breathing patterns by addressing the root causes.
Steps to Take
Understanding Hyperventilation
Recognizing the Symptoms. Sometimes, individuals may not realize they are breathing too quickly even during an episode of hyperventilation. Most hyperventilation episodes are triggered by fear, anxiety, or panic, making it hard to identify the symptoms. It’s important to be aware of the following signs to determine whether you’re experiencing hyperventilation:
- Increased breathing rate or rapid breaths.
- Feelings of confusion, dizziness, and lightheadedness may occur with rapid breathing.
- Weakness, numbness, or a pins-and-needles sensation in the arms or mouth, along with cramping in the hands and feet, may also occur during hyperventilation.
- Fast heart rate and chest pain may accompany rapid breathing.
Understanding the Causes of Rapid Breathing. Panic and anxiety are the primary causes of increased breathing rates. Rapid breathing often occurs due to abnormally low levels of carbon dioxide in the body. This change in carbon dioxide levels leads to the typical symptoms associated with hyperventilation.
- Hyperventilation can also happen intentionally when someone deliberately breathes rapidly.
- Health issues such as infections, blood loss, and heart or lung disorders can trigger rapid breathing as well.
Consult a Doctor for Further Insights. For an accurate and safe diagnosis, it is important to seek medical advice. A doctor will help identify the underlying causes, triggers, and the most appropriate treatment plan for your specific situation.
- If your rapid breathing is caused by a panic attack or anxiety, your doctor can help address these issues directly.
- Rapid breathing may indicate another underlying condition that a doctor can diagnose and treat.
Using a Paper Bag
Find a Paper Bag. Breathing into a paper bag can be an effective method to control symptoms during an episode of hyperventilation. By breathing into the bag, you can re-inhale the carbon dioxide that would normally be exhaled, helping to maintain appropriate carbon dioxide levels in your body and alleviate the symptoms of hyperventilation.
- Avoid using plastic bags, as they pose a choking hazard.
- The paper bag should be clean and free from any small particles that could be accidentally inhaled.
- Make sure your doctor approves of this method, as it could be dangerous if your rapid breathing is caused by trauma or other medical conditions.
Cover Your Mouth and Nose with the Paper Bag. To correctly use the paper bag during a rapid breathing episode, ensure that the bag fully covers your mouth and nose. This will trap the carbon dioxide inside the bag so you can re-breathe it and reduce some of the effects of hyperventilation.
- Use one hand to hold the opening of the paper bag.
- Gently squeeze the bag so that the opening fits your mouth and nose.
- Cover your entire mouth and nose with the bag.
Breathing In and Out with the Paper Bag. Once the paper bag is positioned over your mouth and nose, you can begin breathing in and out through the bag. Try to remain calm, take deep, natural breaths as you experience the episode of hyperventilation.
- Avoid breathing more than 6-12 breaths inside the bag.
- Focus on breathing slowly and as naturally as possible.
- After taking 6-12 breaths, remove the paper bag and breathe outside of it.
Relearning Your Breathing Technique
Lie Down and Relax. To start practicing and retraining your breathing, lie down comfortably and relax your body. Fully relaxing will help you focus entirely on your breath, allowing you to get the most benefit from your breathing exercises.
- Remove any tight clothing or accessories, such as belts or ties.
- You can place a pillow under your back or knees for added comfort.
Place an Object on Your Stomach. During episodes of hyperventilation, your breathing is usually shallow, rapid, and chest-focused. You'll need to retrain your breath to breathe deeper and more rhythmically, engaging your stomach and diaphragm. An object placed on your stomach will help you concentrate on the abdominal area and provide resistance to strengthen the muscles involved in diaphragmatic breathing.
- You can place something like a phone book on your stomach while practicing.
- Avoid using heavy or oddly shaped objects as they may cause injury or make it difficult to balance.
Breathing Using Your Stomach. After lying comfortably and placing a suitable object on your stomach, you can begin practicing your breathing. The goal is to raise and lower the object on your stomach by using your belly like a balloon. Keep the following in mind as you practice your new breathing technique:
- Breathe through your nose. If you can't breathe through your nose, purse your lips and breathe through your mouth.
- Breathe comfortably and rhythmically.
- Breathe smoothly, avoiding any interruptions while inhaling or exhaling.
- Your stomach should be the only part of your body moving while you breathe. Keep the rest of your body still and relaxed.
Continue Practicing. Consistent practice is key to fully benefiting from your new breathing technique. With regular practice, you'll find it easier to breathe using this method, helping you avoid rapid breathing during stressful situations.
- Practice for at least 5-10 minutes every day.
- Gradually slow your breathing rate during your practice sessions.
- Start practicing while sitting or walking.
- Eventually, you'll need to use this technique before or during a panic episode.
Treating Hyperventilation Caused by Panic
Consider Medication. If rapid breathing is caused by panic and anxiety disorders, a doctor may prescribe medication to treat anxiety. These medications help reduce the effects of panic and anxiety, which in turn can help alleviate rapid breathing. Consult your doctor for more information on medications that treat panic and anxiety disorders.
- Selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed for depression.
- Serotonin-norepinephrine reuptake inhibitors (SNRIs) are FDA-approved medications for treating depression.
- Note that it may take several weeks to experience the full effects of the medication.
- Benzodiazepines are typically used only for short periods due to the risk of addiction with long-term use.
Work with a Psychologist. Sometimes, hyperventilation related to panic and anxiety disorders can be treated with psychological therapy. A psychologist will work with you to uncover and address underlying psychological issues that may be causing panic or anxiety episodes, leading to rapid breathing.
- Most psychologists use cognitive-behavioral therapy to help you overcome the physical sensations caused by panic or anxiety.
- It may take time to see results from therapy. Be patient and commit to the process over several months to ensure symptoms improve or disappear.
Contact a Doctor Immediately. Hyperventilation can be a sign of a serious issue, and some cases require urgent contact with a doctor or calling emergency services. Seek immediate medical attention if you experience any of the following signs related to rapid breathing:
- First-time occurrence of rapid breathing.
- Rapid breathing accompanied by pain.
- Rapid breathing following injury or fever.
- Rapid breathing worsening over time.
- Rapid breathing along with other symptoms.
Assisting someone experiencing rapid breathing
Note the signs of hyperventilation. Before assisting someone who is experiencing rapid breathing, you need to assess their condition. The signs are usually quite apparent, but you must be sure that they are indeed hyperventilating to provide the correct support.
- Hyperventilation typically involves rapid, shallow breathing from the chest.
- The person may appear to be frightened.
- The person may have difficulty speaking.
- Hand muscles might be visibly tense or spasming.
Reassure the patient. If you notice someone experiencing rapid breathing, you can help calm them by telling them that they will be okay. Often, the sensation of rapid breathing can amplify feelings of fear, leading to a vicious cycle where the symptoms worsen. A calm approach can help reduce panic and restore normal breathing.
- Remind them they are just having a panic episode, which isn't as life-threatening as a heart attack.
- Speak in a calm, soothing, and gentle tone.
- Let them know you're there with them and won't leave their side.
Help them increase their carbon dioxide levels. During hyperventilation, the carbon dioxide levels in the body drop, leading to typical symptoms associated with rapid breathing. To restore normal levels, guide the person to breathe in the following ways:
- Purse the lips and exhale and inhale through the small gap between them.
- Try closing the mouth and pinching one nostril, then exhale and inhale through the other nostril.
- If the person appears distressed, pale, or complains of pain, you should call emergency services for an assessment in the emergency room.
Advice
- Practice diaphragmatic breathing instead of shallow chest breathing.
- It is believed that using a paper bag to reabsorb carbon dioxide can help mitigate the effects of hyperventilation.
- Consult a doctor for more information on hyperventilation syndrome.
- Remain calm and reassure the person experiencing hyperventilation.
Warning
- Deep, slow breathing may be harmful if rapid breathing is caused by metabolic acidosis, a condition that only a doctor can diagnose.
- Always consult a doctor to determine whether the suggested techniques are appropriate for you.
