Hyperventilation: Understanding and Managing Overbreathing

Recognising the Signs

 "I can't catch my breath."

 "I can't get enough air."

 "I have trouble breathing."

 "I have wheezing."

Breathing is a vital function that keeps us alive. Unfortunately, in the 21st century, this seemingly simple automatic function is often disrupted.

What is Hyperventilation?

Normal breathing occurs 12-18 times per minute. But stress or anxiety can cause hyperventilation, where you take much deeper and faster breaths than normal.

Stress is a natural response. Whether you're about to run a race or facing a tight deadline, your breathing rate increases. Your body doesn't know the difference between physical and mental stress, triggering a cascade of hormones that increases your breathing cycle.

The Impact of Overbreathing

This rapid, deep breathing changes the gas exchange in your lungs. Normally, you breathe in oxygen and breathe out carbon dioxide. Hyperventilation makes you breathe out more carbon dioxide than usual, causing levels to drop in your bloodstream. This can lead to:

* Dizziness

* Pounding heartbeat

* Feelings of breathlessness

* Altered pH levels

* Affected muscle and neural tissue function

The Role of the Diaphragm

The diaphragm plays an incredible role in our musculoskeletal system. Chronic hyperventilation can change the diaphragm's function, affecting the balance of your nervous system, motor nerve activities, brain, postural stability, metabolic balance, and cardiovascular systems.

Awareness and Action

Many people with hyperventilation syndrome don’t realize they’re breathing abnormally. Here's how to tune in and take action:

1. Ground Yourself: Find a safe space and make time for yourself. Spend five to ten minutes focusing on your breath, paying attention to your chest or belly. It might take a few minutes to tune in, so be patient.


2. Controlled Breathing Exercise:

    * Inhale through your nose to a count of four.

    * Pause for a count of four.

    * Exhale to a count of four with open lips.

3. Abdominal Breathing Training:

    * Choose a comfortable position (sitting, lying, or standing).

    * Relax your shoulders, jaw, and upper chest.

    * Place one hand on your chest and the other on your upper abdomen. Aim to feel only the abdominal movement.

    * During inhalation, let your abdomen bulge against your hand's pressure. Inhale deeply through your nose.

    * During exhalation, let your abdomen retract. Exhale slowly, making it 1–2 times longer than the inhalation.

    * Practice this exercise daily for five to ten minutes to improve your body and nervous system.

The Bigger Picture

Chronic hyperventilation is often a physiological reaction to mental challenges. Addressing these challenges, along with self-care and healthy lifestyle choices, can be game-changers. The more you practice, the better you'll get.

Remember, if you notice your breathing pattern is elevated, consult your healthcare provider. Tuning into your body and working on your breathing cycle is a skill you can develop and improve.