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Assuming that a more serious, underlying cause of hyperventilation has been eliminated and your doctor has explained that you hyperventilate from anxiety, stress, or panic, there are steps you can take at home. You, your friends, and family can learn techniques to stop you from hyperventilating when it happens and to prevent future attacks.
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If you start hyperventilating, the goal is to raise the carbon dioxide level in your blood, which will put an end to most of your symptoms. There are several ways to do this:
- Reassurance from a friend or family member can help relax your breathing. Words like "you are doing fine," "you are not having a heart attack," and "you are not going to die" are very helpful. It is extremely important that the person helping you remain calm and deliver these messages with a soft, relaxed tone.
- To increase your carbon dioxide, you need to take in less oxygen. To accomplish this, you can breath through pursed lips (as if you are blowing out a candle) or you can cover your mouth and one nostril, breathing through the other nostril. Breathing through a paper bag is NO LONGER RECOMMENDED because this can quickly lead to too much carbon dioxide in your blood stream.
Over the long term, there are several important steps to follow to try to eliminate your tendency to overbreathe:
- If anxiety or panic has been diagnosed, see a psychologist or psychiatrist to help you understand and treat your condition.
- Learn breathing exercises that help you relax and breathe from your diaphragm and abdomen, rather than your chest wall.
- Practice relaxation techniques regularly, such as progressive muscle relaxation or meditation.
- Exercise regularly.
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