Hyperventilation is technically a breathing in excess of the needs of our body. It is usually related to symptoms such as rapid, deep breathing, and is usually caused by panic or anxiety attacks due to excessive stress or excitement. It can also be induced voluntarily (by taking several deep breaths), or be caused by metabolic acidosis. While the experience of hyperventilation may seem terrifying and can cause panic, there are ways to manage and control it.
Steps
Part 1 of 6: Identifying the symptoms
Step 1. Recognize the symptoms of hyperventilation
They may include one of those listed below:
- Belching
- Swelling
- Chest pain
- Confusion
- Dizziness
- Dry mouth
- Stun
- Muscle spasms in the upper and lower limbs
- Numbness and tingling in the arms or around the mouth
- Palpitations
- Shortness of breath
- Sleep disorders
- Weakness.
Part 2 of 6: Diaphragmatic Breathing
Step 1. Practice diaphragmatic breathing or belly breathing while standing or lying on the floor with your knees bent
- Place one hand on your stomach under the ribs, the other on your chest.
- Breathe deeply through your nose. Let the air cause your stomach to swell while holding your chest still.
- Exhale through pursed lips and use your hand resting on your stomach to push the air out slowly. Repeat this process 3-10 times, giving yourself time to breathe and exhale.
Step 2. Slowly count to 7 as you inhale deeply and slowly start counting to 12 as you exhale
If this seems difficult, count to 4 and 7 respectively as you inhale and exhale deeply.
Step 3. Keep your lips pursed as if to whistle, and exhale through your mouth
You can also keep one nostril closed and breathe with the other. As long as the flow of air and oxygen is reduced, the symptoms of hyperventilation are more likely to subside.
Part 3 of 6: Using a Paper Bag
Step 1. With your hands, hold a paper bag over your mouth and nose
Step 2. Take 6-12 natural breaths into the pouch
When your breathing feels under control, remove the pouch and you should be able to breathe normally again.
Step 3. If it doesn't stop, alternate with diaphragmatic breathing until you can breathe well again
Part 4 of 6: Chew Something Sweet
Step 1. Chew any gum
Step 2. Chew once and then exhale slowly
Step 3. Chew again and inhale slowly
Step 4. Repeat the process
Part 5 of 6: Helping Those Who Are Hyperventilating
Step 1. You have noticed a person hyperventilating
It is easy to tell by rapid breathing or one of the other symptoms listed above.
Step 2. Calm the person who appears to be hyperventilating
Try to calm her down by offering your help.
Step 3. Sit next to her
Step 4. Ask the person to breathe more slowly and deeply
Step 5. Ask her to follow your breathing as you take slow, deep breaths
Step 6. Get help if you believe your symptoms are not improving
If the person collapses, check if they are breathing and lay them on their side. Check your vital functions until the ambulance arrives
Part 6 of 6: Rub the Palm of the Hand and the Sole of the Foot
This is a method of no proven effectiveness.
Step 1. Rub the palm of your hand
First rub your left palm over your right. Repeat the process in reverse. Do this practice 10-12 times.
Step 2. Rub the sole of your foot
Rub the left plant with your right hand. Repeat, then rub the right plant with your right hand. Do this 10-12 times.
Step 3. Wait for your breathing to slow down
Scrubbing will reduce hyperventilation and help distract you.
Advice
- If your hyperventilation has been caused by frequent anxiety and panic attacks, consider seeing a psychologist to help you pinpoint the cause of your condition and find a treatment to address your problem.
- If you don't have a paper bag, you can try joining your hands to form a cup.
- Sit down and stay calm. The presence of a friend could help you who reassures you with phrases such as "You'll be fine, relax", and if you are alone you do work of self-conviction.
- Think of other things: try to reduce excessive breathing, take deep, regular breaths until you slowly regain your natural breathing. Remember that panicking will not improve the situation.
- Practice meditation and relaxation techniques. This will significantly reduce the frequency of future hyperventilation episodes.
Warnings
- Do not use a plastic bag or anything that can cause choking.
- If the symptoms of hyperventilation last a long time (more than 30 minutes), or if they are accompanied by other symptoms such as pain or loss of sensation in the legs, seek immediate medical attention.
