Is Breathing Into a Paper Bag Effective for Hyperventilation?

Imagine you're hyperventilating in public, and a kind stranger hands you a paper bag from their lunch. Thanks to popular culture—movies and TV shows alike—many believe that breathing into a paper bag can help with hyperventilation.

So, why do we turn to this method—and more crucially, does it actually provide any relief?

What triggers hyperventilation in the first place?

When you hyperventilate, typically during an anxiety or panic attack, your breathing becomes so rapid and/or deep that it disrupts the balance between oxygen and carbon dioxide in your bloodstream—resulting in excess oxygen and insufficient carbon dioxide. As UCLA Health explains, the increase in oxygen can elevate the blood’s pH level, leading to a condition called respiratory alkalosis. This can cause dizziness, tremors, and other negative symptoms. Since humans exhale carbon dioxide, the idea behind the paper bag method is that by inhaling the carbon dioxide you've exhaled, you’ll restore your blood’s pH balance and ease those symptoms.

Is breathing into a paper bag effective?

While some individuals may find relief using the paper bag method, scientific evidence supporting its effectiveness is limited. Moreover, it could be risky if the underlying cause of your breathing troubles is something other than anxiety—especially if it’s related to heart or lung conditions. For example, if you're experiencing shortness of breath due to asthma or hypoxemia (low oxygen levels in your blood), restricting your oxygen intake could worsen the situation. As Verywell Health reports, certain heart attack symptoms—like chest tightness and shortness of breath—can be confused with hyperventilation symptoms. If you're having a heart attack, it’s crucial to avoid limiting your oxygen intake.

Since the paper bag method may do more harm than good, many experts advise against using it. Even those who consider it a potential solution for hyperventilation urge caution. As suggested by University of Michigan Health, if you decide to try it, limit yourself to six to twelve breaths into the paper bag before taking it away, and avoid having someone else hold the bag for you. If you suffer from any heart or lung conditions—such as coronary artery disease, asthma, or chronic obstructive pulmonary disease—or if you’ve had a stroke, pulmonary embolism, or deep vein thrombosis, it’s best to avoid the paper bag method entirely.