Hyperventilation

Shortness of breath, dizziness, blurred vision, numbness, heart palpitations, chest pain . Sounds serious. What is it? More often than not, these frightening symptoms are part of a non life threatening condition called hyperventilation. The problem with hyperventilation is that it's brought on by anxiety and certain breathing habits, then, after some or all of those scary symptoms kick in, it's heightened by the additional anxiety caused by the symptoms. Mounting anxiety causes a release of adrenaline in large quantities. Your body instinctively experiences the fight or flight response a defense mechanism we humans share with animals. The heart rate quickens and blood is routed to the large muscles, in order to ease our escape. Hyperventilation occurs as a result of over breathing. When frightened or anxious people tend to blow off too much carbon dioxide. When carbon dioxide levels in the blood fall, blood vessels constrict in the brain and else where in the body. Due to the fight or flight response, blood flow to the brain is already diminished. This cumulative reduction in blood to the brain causes dizziness, tingling, and numbness. Occasionally, people will hyperventilate to the point of passing out. Before that happens, tryout these tips.

Breathe in to a Paper Bag : The theory behind that is the carbon dioxide will build up in the bag and you'll rebreathe it, explains Michael B. Heller, M.D, F.A.C.E.P, an associate professor of medicine in the division of emergency medicine at the university of pittsburgh school of medicine. Normal levels of carbon dioxide in the blood will then be restored.

Don't Try this with a Plastic Bag : It may seem obvious to you, but somebody out there might try it. It won't work, and you'll probably be worse off for even trying. Breathing in to a plastic bag can cause suffocation.

Seek Reassurance : In the grips of hyperventilation. it's hard to believe that you're really not suffering from a serious illness. Hearing it from someone else helps. In terms of treatment, the most important thing is reassurance that the symptoms have a basis in anxiety, that they're not imagining these symptoms, says John H. Phillips, M.D., Lassen Professor of Cardiovascular Medicine at Tulane University School of Medicine in New Orleans. We assure them of the absence of physical disease.

Find a Friend : If at all possible, don't go through a hyperventilation episode alone. Sometimes a friend can talk to them and have them breathe more slowly and deeply, rather than rapidly and shallowly, says Heller. Sometimes that's enough.

Concentrate on Something Else : If you force yourself to think about something other than the panic you're experiencing, you may be able to trick yourself in to feeling calm. Visualize a tropical beach, a snowy mountaintop, or some other scene that you perceive as tranquil.

Start Exercising Regularly : Exercise tends to build self confidence while helping the body produce natural tranquilizers called endorphins, says Phillips. Stress reduction may cut down on incidents of hyperventilation.

Know Thyself : Learn more about how your body responds to stress by doing biofeedback, suggests Heller.

Evaluate your Stressors : Sit down and write down all your sources of stress and then look at them, says Phillips. Figure out what things you can eliminate or modify. Find ways to live with the things you can't change.

Follow a Schedule : With regular meals and regular sleep, your stress level will probably be reduced, and you'll be less likely to have hyperventilation episodes, says Phillips.

Reduce Stimulants : Are you drinking a lot of coffee? What medications are you taking? Phillips says caffeine, diet pills, aspirin in large doses, and decongestants can aggravate anxiety and hyperventilation.

Take a Pill : Some people find that an over the counter oral antihistamine like benadryl will relieve their symptoms, says Heller. Some antihistamines have a sedative effect and may calm your anxiety, check the label. While this may help in the short run, however, you still need to look into and modify the causes of your anxiety.

Have Some Milk : Drinking milk also seems to have a calming effect, Heller notes.