Hyperventilation… A medical term for breathing too quickly. On average, adults breathe ten times a minute. With hyperventilation, this rate is more than double that. When this happens, too much carbon dioxide is expelled from your body and too much oxygen is taken in.

Acute hyperventilation can make you feel short of breath; you may feel as though you are suffocating or even faint. With chronic hyperventilation, symptoms can range from tiredness to dizziness. Does this sound familiar?

What are causes and effects of hyperventilation?

The causes of hyperventilation are not always clear. Stress can make the symptoms worse. This is because stress causes you to breathe even more rapidly, creating a vicious circle. People can also become anxious when they realise they are hyperventilating. This can even become so severe that it leads to a panic disorder such as agoraphobia. It is therefore very important that you take these symptoms seriously and do not ignore them.

Symptoms

Despite having too much oxygen, there is insufficient oxygen content in the brain. This can cause the following symptoms, among others:

Dizziness;
Feeling confused;
Chest pressure;
Stiff muscles;
Insomnia;
A numb feeling.

If you suffer from hyperventilation, you’ll also yawn or sigh more often. This yawning causes further problems, as it causes even more carbon dioxide to be lost from the blood.

What helps with hyperventilation?

Good, calm abdominal breathing works and helps to stop hyperventilation. It may sound easier than it is, especially when you’re feeling stressed. Your breathing can get the better of you in such situations. It’s important to organise your life differently in this regard.
A therapist can help you with this through cognitive therapy. This involves identifying the cause and exploring how you can organise your life differently. Mindfulness can also help you breathe properly, as it focuses on reducing stress.
Drinking cola and coffee can cause hyperventilation. If this is a problem for you, it’s best to avoid them.
Breathing exercises. If you’d like to give it a go yourself, you can try the following exercise:
1. Lie down quietly;
2. Place your hands on your tummy;
3. Inhale for 4 counts, with the abdomen expanding;
4. Then exhale with the belly going in;
5. Try to hold the exhalation for a long time;