How to Stop Hyperventilation During a Panic Attack
Usually, we don’t even notice how we breathe. We inhale air about 16 times per minute. Sometimes this number can change, for example, after running or cardio exercises. But imagine a situation when someone inhales more air than he or she actually needs, but still doesn’t feel it’s enough and is literally choking.
This condition is called hyperventilation and is quite common for those who suffer from panic attacks and anxiety disorder. It can be combined with the following symptoms:
- Feeling of fear without a cause
- Heart palpitations
- Cold limbs
- A headache
- Vertigo
- Strong belief that you’re dying
- Chest pain
- Sweating
- Nausea
There can be different causes of hyperventilation connected to abnormal health conditions. Among them are cardiovascular and respiratory diseases, stress, physical strain, etc. But here we will discuss hyperventilation as part of a panic attack.
It’s a vicious circle – panic attack, deep and fast breathing, a fear of choking. The faster and deeper you breathe, the worse you actually feel. It is because the balance of oxygen and carbon dioxide disrupts more with every breath you take.
How to Stop the Attack
It sounds very difficult but is quite possible. Remember these rules may seem simple but they are actually very helpful.
- Focus on a number – 16-18 breathes per minute. It is the normal amount of breaths you should achieve to feel better. Use a timer if needed and count your inhalations until you feel comfortable.
- Resist the desire to inhale as deep as possible. Focus on rhythmic breathing with your abdomen. In 1-2 minutes, the balance of oxygen and carbon dioxide will come back to normal and the attack will pass.
- Change the scene. If you are in a crowd of people, find a place where you can be alone. If you are in public transportation or in a closed space, come out and breathe some fresh air. Drink some water if you have the possibility.
What You Can Do to Prevent Future Attacks
There are certain lifestyle changes you can imply to relieve your condition and make the panic attacks at least rarer.
- Quit smoking and drinking alcohol and coffee
- Manage your daily schedule to have enough time to sleep and rest
- Practice special breathing exercises to maintain a habit of proper breathing frequency
- Avoid any medications with a stimulating effect
If the hyperventilation is impossible to stop, call the ambulance. Extended hyperventilation (more than two hours) can lead to deep abnormal changes in the body tissues and vessels which can lead to a heart attack or stroke.
Treatment
Even if you know that you have panic attacks, regular health diagnostics are necessary to control your cardiovascular and respiratory systems. A neurologist and psychiatrist should also supervise you to maintain the proper therapy. Treatment needs to involve both medication and work on emotions. A comprehensive therapy will definitely bring good results.
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