 |
 |
|
|
HYPERVENTILATION (over-breathing)Reducing our respiration rate is a very effective stress reduction tool. As soon as we become stressed our breathing rate increases, so any technique that can control the actual rate is a good for relaxing. The level of carbon dioxide in our bodies controls our breathing rate. When stressed we begin to feel the need for more oxygen. On a more complex level, it is the actual pH balance that is interfered with, this leads to vasoconstrictions, which causes:
When stressed, frightened, shocked, our breathing rate and style will automatically change. It will become faster, which tends to mean shallower breaths, there is often a sudden intake of air as well. If the situation that caused the stress leads to some physical activity such as walking away from a situation, the hyperventilating may well reduced. For example, maybe you start to hyperventilate because of being called in to see the boss, and once you have got out and walked back to your own desk you start to feel better. Physical activity has released a number of hormones, which help when one hyperventilates. It may still take some time for the breathing rate to return to normal but it can. However, if we cannot do anything about the cause of our stress, the stressed breathing will continue and increase, the breathing rate will increase. This causes more anxiety and increases hyperventilation; in a way, it can become a cycle and a habit if the stressful situation continues. When breathing quickly we tend to breathe out more carbon dioxide, which is required for many vital bodily functions. A constant lowering carbon dioxide level is not good. It can constrict blood flow, which can lead to problems such as dizziness, and light-headedness. If a blood vessel near the brain is constricted an individual can loose consciousness. It can also cause chest pain, which can be the same feeling as angina. People often become irritable, and experience tingling, pins and needles, muscle spasms, and in the worst cases convulsions. As you can see hyperventilating can cause many side effects some of which are very serious. One can analyze a breathing pattern by observation and or by using a medical instrument - capnometer (American name), which looks at the carbon dioxide levels in each exhaled breath. Breathing retraining can control hyperventilation to some degree. For many years, it has been known that hyperventilation is both a cause and a symptom of stress, other illnesses, and emotional concerns. Some have gone as far as to suggest that it is the most misunderstood and overlooked illness. Hyperventilation normally is diagnosed when an individual is breathing rapidly, with a rate of 30+, (this is the whole breath - from breathing in and breathing out sighing, this is classes as one complete breath cycle, yawns, chest breathing and difficulty is breathing. Hyperventilation can be acute or chronic, acute is when it happens in moments of severe stress. Chronic is when the body has actually adapted to this way of breathing. There are two main ways of checking for chronic hyperventilation:
There are three methods for treatment:
Altering the breathing rate is a good technique, it is not simple as it does require some practice, but the more one practices the easier it becomes and change will occur. One can make their breathing rate slower (as well as faster) and shallow (as well as deeply). Firstly, an individual needs to be aware of their breathing, how they breathe. When we focus on it, the rate will often change this is normal. The individual then needs to learn what a correct breath is, what it feels like. Some use the term diaphragm breathing or abdominal breathing, they mean the same. One hand is placed on the upper chest and then focus begins by watching, feeling etc the movement of the hand. The aim is for slow, gentle, shallow, smooth and abdominal. During this the more control the individual has the better, they still need to be supervised and guided. It has been thought that a target of 10 breaths per minute is good. Sometimes in the early stages of this process one can begin to feel panicky as if you are not getting all your body requires. This is not the case; your body will soon begin to feel normal. After all, all, one has done is taken control over our breathing rate. This gives us a great sense of achievement, because with this knowledge one can use it in any stressful events, thereby possibly reducing hyperventilating and panicking. Changing the air, this is probably one of the most common treatments for people hyperventilating; breathing in and out of a paper bag. A little science, air is comprised of many gasses, for the air entering our lungs oxygen is around 21% and carbon dioxide 0.04%, but when we breathe out this alters, as we breathe around 4% of carbon dioxide out. Therefore, when someone uses a paper bag they are stabilizing the blood gasses in their body. This should be completed in as calm a manner as possible. This technique is very good for acute attacks, but if the problem is chronic in nature, this will only bring short-term relief. The best method for chronic hyperventilating problems is to re learn the correct way of breathing. Furthermore, relaxation techniques are also very good at reducing anxiety and the possible cause for an acute episode. It has also been noted that by focusing on breathing control it can reduce the possibility of a panic attack. Always remember
that you
can control your
breathing
rate
consciously,
which means
in time even
if you have
had
a breathing
problem such
as hyperventilating
for a number
of years,
you could
change
your
breathing
pattern sufficiently
in a way
that reduces
hyperventilation.
Before that
can
be done effectively,
one does
need to work on
the issues
surrounding
their individual
reasons for
hyperventilating. |
||
