How to Stop Hyperventilation

respiratory diseases

How to Stop Hyperventilation

Hyperventilation is technically an excess of respiration compared to the needs of our body. It is usually related to symptoms such as rapid and profound breathing and is usually caused by panic or anxiety attacks due to excessive stress or excitement. It can also be induced voluntarily (taking many deep breaths) or being caused by metabolic acidosis. Although the experience of hyperventilation may seem terrifying and may cause panic, there are ways to manage it and keep it under control.

Identify the symptoms

1) Recognize the symptoms of hyperventilation.
They can include one of those listed below:
-Chest pain
-Dry mouth
-Muscle spasms in the upper and lower limbs
-Numbness and tingling in the arms or around the mouth
-Shortness of breath
-Sleep disorders

2) Diaphragmatic breathing

Practice diaphragmatic breathing or belly breathing while standing or lying on the floor with knees bent.
Put one hand on the stomach under the ribs, the other on the chest.
Breathe deeply through your nose. Let the air swell up your stomach while you hold your chest.
Exhale through tightened lips and use your hand resting on your stomach to push the air out slowly. Repeat the procedure 3-10 times, leaving you time to breathe and exhale.

3) Count slowly up to 7 while inhaling deeply and slowly start counting up to 12 as you exhale.
If it seems difficult, count up to 4 and 7 respectively as you inhale and exhale deeply.

4) Keep your lips tight 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 will be more likely to decrease.

5) Use a Paper Bag
With your hands, hold a paper bag over your mouth and nose.

how-to-stop-hyperventilation , Use a Paper Bag

6) Make 6-12 natural breaths in the envelope.
When breathing appears to be under control, remove the envelope and you should be able to breathe normally again.

If it does not stop, alternate with diaphragmatic breathing until you can breathe again.

7) Chew Something Sweet

8) Chews any chewing gum

9) Chew once and then slowly exhale.

10) Chew again and breathe slowly.

Repeat the procedure.

11) Help who is in Hyperventilation

12) You noticed a person in hyperventilation.
It is easy to understand it from rapid breathing or from one of the other symptoms listed above.

13) Tranquillizes the person who appears to be hyperventilating. Try to calm her by offering your help.

Sit next to it.

14) Invite the person to breathe more slowly and deeply.
Ask them to follow your breathing while you take slow, deep breaths.

Ask for help if you believe the symptoms do not improve.
If the subject collapses, check if he is breathing and relax on one side. Check the vital functions until the ambulance arrives.

Rub the Palm of the Hand and the Foot Plant
This is a method of unproven efficacy.

15) Rub the palm of your hand.
First, rub the left palm on the right palm. Repeat the procedure in reverse. Perform this practice 10-12 times.

Rub the sole of the foot. Rub the left plant with your right hand. Repeat, then rub the right plant with your right hand. Do it 10-12 times.

Wait for your breathing to slow down. Rubbing will reduce hyperventilation and help you to distract yourself.


If hyperventilation has been caused by frequent anxiety and panic attacks, consider contacting a psychologist to help identify the cause of your condition and find a treatment to solve your problem.
If you do not have a paper bag, you can try to merge your hands into a cup.
Sit and stay calm. You could help the presence of a friend who will reassure you with phrases like “You’ll be fine, relax”, and if you’re just doing self-invoking.
Think about other things: try to reduce excessive breathing, take deep and regular breaths until you slowly regain your natural breathing. Remember that panicking will not improve the situation.
Practice meditation and relaxation techniques. In this way, you will greatly reduce the frequency of future hyperventilation episodes.


Do not use a plastic bag or anything that can cause suffocation.
If symptoms of hyperventilation last long (more than 30 minutes), or if they are accompanied by other symptoms such as pain or loss of feeling in the legs, seek medical attention immediately.

Things you will need

  • A paper envelop
  • Any kind of chewing gum
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