How Can I Prevent Hyperventilation?

Do you breathe through your nose?

Do you practice belly breathing techniques (diaphragmatic breathing) at home, so that you can apply them when needed?

Do you avoid wearing tight clothing?

Do you use any of the relaxation techniques (for example meditation, tai chi, yoga)?

Do you use stress management techniques?

Do you have enough quality sleep?

Do you practice healthy thinking and try to stop negative thoughts?

Do you exercise regularly (e.g. brisk walking, running, cycling, and swimming)?

Do you drink less coffee, tea and soda or do you not eat as much chocolate as you used to?

Do you eat a healthy diet?

Based on your answers, there are several other ways that can help you prevent hyperventilation. Hyperventilation refers to deep, rapid breathing that is often the result of stress, panic, or anxiety. You can prevent hyperventilation with various breathing techniques that you can practice at home, so that you will be able to apply them correctly if necessary. Breathe through your nose, because it is harder to hyperventilate when your mouth is closed. Breathing through the nose will reduce your respiratory rate. Also, loosen your clothes to make belly breathing easier, because it is difficult to take a deep breath if your clothes are too tight.

Based on your answers, you know a lot about how to prevent hyperventilation. You can try different relaxation techniques since stress and anxiety are some of the main causes of hyperventilation. Additionally, meditation or yoga involves certain breathing techniques that can be very helpful when it comes to preventing hyperventilation. Regular exercise, such as brisk walking, running or swimming, will force you to breathe deeper and more efficiently. Eat healthy and try to reduce your caffeine intake, especially if you have frequent attacks of hyperventilation. Caffeine contributes to anxiety, sleep disorders and negatively affects breathing. A good night's sleep can also reduce daytime anxiety.