Many people who develop breathing problems do so as the result of anxiety. The most common anxiety-induced breathing problem is hyperventilation, which is rapid and shallow or abnormally deep breathing. Some people, when frightened or worried, begin breathing rapidly and deeply which causes an abnormal loss of carbon dioxide, which in turn causes the blood to become alkaline, h such instances, a person who is hyperventilating may have a feeling of tightness in the chest, numbness in the fingers and around the mouth, muscle spasms, and dizziness.
Hyperventilation is not necessarily a one-time experience. In fact, it is not uncommon for such episodes to recur when you are anticipating anxiety-creating situations. However, there are several proven, self-help techniques that can help stop and/or prevent hyperventilation.
1) Breathe into a paper bag. Supposedly, breathing into and out of a paper bag helps to replace the carbon dioxide which has been lost while hyperventilating. While this technique can be effective, it should be used only if you are certain the hyperventilation is in fact caused by anxiety and not by a serious medical condition. If you have any doubt as to the cause of the hyperventilation, seek medical help immediately.
2) Relax. You can stop hyperventilation if you remain calm and slow your breathing. If you relax, your breathing will become slower naturally. As long as you remain tense, your breathing will be rapid.
3) Avoid stimulants. Since caffeine is a stimulant, it is a potential trigger for an episode of hyperventilation. Therefore, you should cut down on or eliminate such things as coffee, tea, colas, and chocolate which contain caffeine. Nicotine is also a stimulant, so smoking can also lead to hyperventilation.
4) Exercise. Regular exercise helps to decrease anxiety, therefore it can help cut down on the risk of hyperventilation.
5) Think of something else. After you have had your first experience with hyperventilation, don’t become obsessed with the fear that you’ll have another one. It is self-defeating to spend all your time thinking about your breathing and the possibility of hyperventilating again.
It should be noted that although hyperventilation is usually caused by anxiety, it may also occur as a result of uncontrolled diabetes, kidney failure, and some lung disorders. Such occurrences are, however, uncommon. If you should experience your first attack of hyperventilation, you should see a doctor and get a diagnosis.
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