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The Doctors Book of Home Remedies II: Hyperventilation

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Hyperventilation

Fast, shallow breathing is a typical response in a so-called fight-or-flight situation. Back in the days when humans regularly met up with saber-toothed tigers--and had other life-or-death encounters every day--that fast breathing probably helped us survive. We got more oxygen in, more carbon dioxide out. And when you have to run for your life, that's just the extra oomph you need for headlong flight.

But these days, saber-toothed encounters are rare, and fast and shallow breathing is usually unnecessary for survival. In fact, its uselessness is implied by its modern name: hyperventilation.

Anyone who suffers from anxiety (and that's everyone) can suffer from hyperventilation. When you're frightened, you breathe rapidly and deeply, even though you don't need more oxygen. This causes you to exhale a large amount of carbon dioxide. Besides heavy breathing, you may also experience chest pain; light-headedness; tingling or coldness in the fingers, face or feet; excessive yawning or sighing; belching; and/or fatigue.

The classic "cure" is to breathe into a paper bag, so you breathe in some of the carbon dioxide that's normally "blown off" when you're hyperventilating. But this is an inefficient way to counter the problem, according to David H. Barlow, Ph.D., director of the Center for Stress and Anxiety Disorders at the State University of New York at Albany. Beyond paper bags, here's how to avoid future attacks and take the punch (and worry) out of hyperventilating.

When to See the Doctor

Although uncommon, hyperventilation may be related to lung disease, pneumonia or a blood infection, according to doctors. Also, in certain cases, it could be a sign of a heart attack, since hyperventilation and cardiac arrest have similar symptoms. If your doctor has ruled out these causes, it may be that your hyperventilation is part of a panic attack, and you may wish to see a mental health professional for treatment.

Time your breathing. Don't overcompensate for hyperventilating by taking exaggerated breaths. The best way to restore normal breathing is to consciously slow the pace until you're taking about one breath every six seconds. In fact, if you're prone to hyperventilating, it's a good idea to practice this technique twice daily for ten minutes per session, according to Gabe Mirkin, M.D., associate clinical professor of pediatrics at Georgetown University School of Medicine in Washington, D.C., and sports medicine practitioner at the Sportsmedicine Institute in Silver Spring, Maryland.

Take a yoga class. Many deep-breathing techniques learned in yoga classes can help prevent hyperventilation or help you slow your breathing once hyperventilation has already started. Dr. Barlow suggests that you can learn how to do yoga-style deep breathing with this practice-at-home technique: Lie on your back with a book placed on top of your belly. Try to raise the book with each inhalation. Once you learn "belly breathing" in this prone position, you're ready to graduate to upright-style again. Practice it for ten minutes daily while sitting in a comfortable chair. With practice, it shouldn't be long before you can do belly breathing anytime and anywhere, even in the middle of a tension-filled board of directors' meeting.

Walk a few miles. Any kind of exercise decreases anxiety and helps people cope better-especially if you get your heart rate up. Besides helping you cope with stress, regular exercise improves breathing technique.

Slice your vices. Caffeine and nicotine are both stimulants, which are potential triggers for hyperventilation, says Dr. Barlow. Keep in mind that besides coffee, other caffeine sources include tea, cola and chocolate.

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