Do you have problems with hyperventilate? This common anxiety symptom is difficult to manage and is not something you can get rid of. Anxiety is a problem that affects millions of people around the world and living with this condition is never easy.
Anxiety can be mild or severe, and regardless of the severity of your case, you want relief. The key is learning effective coping skills, but it’s a long process that doesn’t happen overnight. Hyperventilation is especially a scary part of a panic state because you feel like you can’t breathe.
Without breath in your body, you will soon pass, or so the mind thinks. However, you must realize that anxiety is the great suitor, and when you are hyperventilating, your body is responding to the current flow of cortisol in your body.
Now, anxiety isn’t the only reason you can hyperventilate, and your body can do this after exercise or during an asthma attack. However, it is essential to understand what is happening to know how to combat it.
When you go to the doctor’s office, they check your breathing rate, which is the number of times you breathe in one minute. The average number of breaths is 15-20, but it depends on your age. When someone hyperventilates, they breathe faster than normal, so they lose more carbon dioxide than they should.
You blood gas it’s a perfect balance, and when you expel all this extra carbon dioxide, it all goes wrong. Naturally, you will feel confused, as if you are going to pass out and dizzy. The key is to calm down to avoid further complications.
Understand the feeling of “shortness of breath”
When you feel “short of breath,” it is called dyspnea and is often due to problems with your lungs or heart. This problem usually appears suddenly and is often seen in people with health problems. It is usually resolved by administering oxygen to a person or doing breathing exercises.
Bradypnea occurs when a person is not getting enough oxygen because they are breathing too slowly. This is often seen in someone who has sleep apnea or has taken too many medications and overdosed. The exact opposite of this condition is tachypnea, which is when a person breathes too quickly.
Your lungs only have a limited space to hold air, and your body can breathe faster, trying to get enough air if there is a lung problem like COPD. Your body is trying to adapt to the lack of oxygen by speeding up your breathing. Lastly, there is hyperpnea.
The person suffering from hyperpnea is inhaling more air than they need, but there are no signs that they are breathing faster. Many people have this problem when they exercise or have a medical problem such as sepsis that causes the lungs to work overtime. People often hyperventilate during this state.
Ways to stop hyperventilating
Now that you know what happens inside the body when you hyperventilate, you need to know how to fix it. Fortunately, regardless of whether this is caused by asthma, a medical condition, or anxiety, you can take steps to alleviate the problem. These are the most common ways to stop hyperventilating.
1. Use a paper bag
The idea behind using a paper bag is simple; You inhale all of the Co2 that you expelled in the bag back into your lungs. When you put Co2 back into your system, it balances your blood. Many people find that they can ease their breathing by using this easy trick.
While some say this works well, the jury is still out on whether it is medically helpful. One caveat is that you should never do this for more than nine breaths, and you should not attempt this if you have a lung or heart problem. Just remember that it should be a paper bag and not a plastic one.
2. Use a mental distraction
Mental distractions work great when you breathe too fast. Instead of concentrating on the situation, which will only make it worse, try concentrating on something else. Find an object and go to your happy place.
It will be easier for you to calm down when you take a mental trip to a relaxing place.
3. Use Mindfulness
Another helpful tip that accompanies mental distractions is conscience. This is commonly used with DBT therapy and appears to be very successful. Basically, you learn to live in the moment.
Stop concentrating on your breathing and find five things around you. If you’re sitting in your room when it happens, watch the color of the room, any sounds you hear, the things you feel and touch against your skin, and any lingering odors.
Finding something in the room that you can call down to earth helps you shift your focus from breathing to something else.
4. Hold ice cubes
Holding ice cubes may not be your cup of tea, but it has been shown to be especially helpful in managing breathing problems caused by anxiety. The brain cannot focus on two sensations at the same time. For example, your panic cannot exist in your brain when you focus on the feeling of cold in your hands.
Roll the ice cubes with both hands as long as you can support it. Most likely, by the time the ice melts, your breathing will return to normal.
5. Take a walk
Strolling It is not recommended if you are having an asthma attack, but it can do wonders for anxiety. As soon as your body goes outside, you will feel an instant calm.
If the weather permits, take off your shoes and feel the ground under your feet. Breathe in the air of Mother Nature and watch your breathing rate normalize.
6. Try rhythmic breathing
Rhythmic breathing It is a trick that many psychologists teach their patients who suffer from anxiety. Since you need your breath to live, this technique teaches you to harmonize your breath. When you learn these rhythmic patterns, your nervous system will calm down and your body will relax.
In addition, you will absorb more oxygen and improve your focus and concentration. It’s hard to get comfortable when you’re breathing fast, but do your best. You want to inhale to the count of seven through your nose and hold it for a count of seven.
Now breathe out slowly through your mouth for a count of seven. If you do about ten repetitions of this, you will notice that your breathing is better and you will feel amazing. This is a simple way to restore your breathing and increase your concentration.
7. Wear non-restrictive clothing
If you have an ongoing problem with hyperventilation, you should change your clothes to see if it helps. Avoid belts and anything that can be restrictive around the waist and lungs. While it may not prevent the problem, it can help you breathe more comfortably if there are no restrictions.
8. Lose weight
Another common reason you may feel out of breath all the time is your weight. Have you put on a few pounds? Losing even 10 percent of your body weight can have a significant impact on your overall breathing.
Remember, fat puts pressure on your major organs and can make it difficult for you to function on a daily basis. Losing weight can be a significant benefit.
9. Carry a rapid-acting inhaler with you.
Whether you have asthma or not, doctors often prescribe a bronchodilator for those who have trouble breathing. When you start a spell where your breathing is too fast, you can often slow it down by taking a few puffs from your inhaler.
10. Use internal dialogue
Sometimes you need to make sure that you are okay. Remember, anxiety can put all kinds of things on your head, even if you have a verifiable condition like asthma. Remember that you are not going to die and that this respiratory problem will soon pass.
Use positive affirmations and talk to yourself things that calm and reassure you. Most cases of hyperventilation resolve within seconds.
Hyperventilating is very scary and can make you feel like you’re going to die. Even if an underlying medical problem causes the situation, it is easy for you to panic and make the situation worse. The worst that can happen is that you pass out due to the decrease in blood gases and then your body will begin to breathe normally.
If you notice that you frequently hyperventilate, then it is worth going to the doctor. If you suffer from anxiety and panic, it is a very treatable condition. Additionally, you may find therapy to be an excellent aid in learning to control your fears.
Lastly, if there is an underlying medical condition, such as asthma or heart disease, you need to have a medical team working with you to manage the problem.