It's not asthma ... I choke, my lungs don't respond and everyone turns their backs on me ... If you've ever had hyperventilation due to an anxiety attack, you know what it's like. Today we present some strategies that can prove useful in these circumstances.
Written and verified by the psychologist GetPersonalGrowth.
Last update: 15 November 2021
Breathing difficulties, rapid heartbeat, nausea, numbness, chest pressure, fear ... Hyperventilation and anxiety are directly associated and often even in a tormented way. Being short of breath and not being able to get some air are terrifying sensations, as well as direct effects of anxiety and stress. However, we are not always aware of it.
Not everyone associates this sudden feeling of asphyxiation with an anxiety problem. We often tend to think more about an asthma problem or any other cardiorespiratory disorder. When the person goes to the emergency room and physical or organic factors are excluded, he is confused: how is it possible that anxiety can manifest itself in such a painful way?
Perhaps we forget that this anticipation mechanism of external and internal stimuli is directly associated with breathing. When you are in the grip of anxiety, your body reacts to that feeling. The heartbeat accelerates and increases the amount of oxygen destined for the muscles to provoke a reaction or a flight from "lions".
Hyperventilation is not a disease, it is not serious, and it is not life threatening. It is an effect of anxiety and commonly occurs during panic attacks. It is, however, an unpleasant feeling that we can try to calm down thanks to some strategies.
Hyperventilation and anxiety: symptoms, characteristics and secrets to manage it
Anxiety is one of the clinical conditions with the most physical symptoms. Several studies, including that conducted by the University of Health Sciences at Chicago Medical School, indicate that the high sensitivity to anxiety is a risk factor for the onset of panic attacks, therefore of hyperventilation.
At this point it is important to emphasize that hyperventilation, or shortness of breath, it can also depend on disorders that go well beyond the emotional dimension. Asthma, emphysema, and other lung disorders can explain this sudden difficulty in breathing. The ideal, therefore, is to rely on a health professional.
Why are they closely related?
Hyperventilation occurs when breathing is faster than the body's needs. As we can imagine, this occurs when we have to deal with stressful situations or when anxiety reaches high and uncontrollable levels. We breathe too quickly, so an imbalance occurs that alters the entire respiratory act.
- When we are hyperventilating, the balance between O2 and CO2 is altered. L'sudden reduction of CO2 in the blood is interpreted by the brain as a threat.
- The brain, therefore, works to lower the levels of inhaled O2 and exhaled CO2 as quickly as possible. And how to do it? By reducing the number of breaths. That is to say, by sending an order that allows to reduce the respiratory capacity. The result is the feeling of asphyxiation.
- While we are desperate because we cannot breathe, the body reduces the initial decompensation, which further intensifies the feelings of panic and despair.
Although the hyperventilation is not serious and is not life threatening, is experienced with extreme fear.
Hyperventilation and anxiety: what symptoms arise?
Hyperventilation and anxiety are closely related. When we feel emotionally saturated, the body reacts, usually through an intense physiological response.
However, hyperventilation during a panic attack further increases fear and anxiety. In general, the associated symptoms are the following:
- Hyperventilation, which it usually lasts about twenty minutes.
- Intense feeling of distress.
- Shortness of breath; little by little the asphyxiation worsens.
- Heartbeats are accelerated.
- Tingling in the hands, legs and around the mouth.
- Lack of contact with reality, nausea, vista a tunnel.
- Intense sweating.
- Headache and possible fainting and unconsciousness.
What to do in case of hyperventilation?
When we talk about hyperventilation and anxiety, we immediately think of a person breathing in a paper bag. While this is a useful strategy, it is important to consider other aspects before proceeding:
- Hyperventilation is not a disease, it is a symptom, and we need to know its origin. Ruling out organic causes is the first step.
- In case it is due to anxiety, it is important to understand what triggers this mood. In this sense, cognitive-behavioral therapy, rational-emotional therapy, purpose-oriented cognitive therapy, and EMDR may prove to be useful approaches.
- It's important focus on breathing.
Other useful strategies in case of hyperventilation and anxiety
- If you breathe too quickly, the feeling of suffocation increases. It is therefore necessary to avoid that the lungs inhale oxygen at an accelerated rate.
- It can be useful to breathe with tight lips, as if we had to put out the flame of a candle.
- Close one nostril to breathe only with the other it is an effective way to breathe more slowly.
Finally, we can always use the classic paper bag. This practice is useful because covering the mouth and nose with the bag allows you to breathe more slowly and rebalance the CO2 levels. For best results, however, you need to know the factors that cause anxiety and manage them effectively.
