When you see a person breathing into a paper bag on tv or in the movies, it’s usually because they’re freaking out about something and are trying to calm down. Surprisingly, this is somewhat accurate! Although, a panic attack isn’t the only thing that can cause a person to hyperventilate. It can be a side effect of a number of conditions; anxiety, pregnancy, pneumonia, or heart failure, to name a few.
What is hyperventilation?
Hyperventilation is what it’s called when a person breathes very quickly and deeply. They upset the healthy balance between oxygen and carbon dioxide in their bodies. Normally, you inhale and exhale the appropriate amounts. During hyperventilation, your exhale is longer than the inhale, which causes carbon dioxide levels to drop quickly. When carbon dioxide levels are low, the blood vessels that supply blood to the brain narrow. Between the rapid breathing and reduced blood flow, hyperventilation can include the following symptoms:
- Tingling feet or hands
- Lightheadedness
- Rapid heartbeat
- Sore chest muscles
- Shortness of breath
- Anxiety
- Loss of consciousness
How to treat hyperventilation:
There are a number of home remedies you can try if you experience hyperventilation. Start with one of these simple breathing techniques:
- Breathe through one nostril, or through pursed lips (like you’re about to whistle)
- Take one breath every five seconds
- Belly-breathe
- Put your hand on your stomach
- Take slow, deep breaths, letting your belly expand. Keep your chest still. Your hand will move if you’re doing it right.
- Gently exhale, making sure to expel all of the air. Again, your hand should fall with your stomach.
- Repeat 3 to 10 times, taking your time with each one
- Breathe into a paper bag – keep it over your mouth and nose
- Take 6-12 normal breaths into the bag, then remove the bag and breathe normally
- Note: Do not use a paper bag if you have any heart or lung issues, or if you’re at a high altitude (above 6000ft).
- Make sure you remove the bag periodically, and do not use a plastic bag!
- Take 6-12 normal breaths into the bag, then remove the bag and breathe normally
If you still are hyperventilating after trying these breathing techniques, you can try vigorous exercise to reset your breathing cycle. A typical hyperventilation attack lasts anywhere from 20-30 minutes. If it continues beyond that point, contact your doctor immediately. You should also contact your doctor if it has never happened before, as it may be a sign of a more serious medical condition.