{"id":2887,"date":"2020-10-28T20:25:39","date_gmt":"2020-10-29T01:25:39","guid":{"rendered":"https:\/\/dontpanicdothis.com\/?p=2887"},"modified":"2023-02-18T01:02:29","modified_gmt":"2023-02-18T06:02:29","slug":"breathing-paper-bag-relieve-hyperventilation","status":"publish","type":"post","link":"https:\/\/dontpanicdothis.com\/breathing-paper-bag-relieve-hyperventilation\/","title":{"rendered":"Why Does Breathing into a Paper Bag Relieve Hyperventilation?"},"content":{"rendered":"<p>A person breathing into a paper bag is perhaps the most iconic imagery associated with someone having an anxiety attack. This is because, for many years, we\u2019ve known this to be a quick and effective panic attack remedy. So, why does breathing into a paper bag relieve hyperventilation?<\/p>\n<p><strong>During a panic attack, we may feel as though we are not getting enough air, causing us to breathe harder and faster. This hyperventilation causes a shortage of carbon dioxide in the bloodstream. Breathing into a paper bag relieves hyperventilation by restoring carbon dioxide levels and correcting the rate of breathing.<\/strong><\/p>\n<p>Let\u2019s explore some of the ways that breathing into a paper bag can relieve hyperventilation.<\/p>\n<p>Afterwards, we\u2019ll discuss some \u2013 possibly more effective \u2013 alternatives to breathing into a paper bag for hyperventilation.<\/p>\n<h2 id=\"t-1603934150755\"><strong>What is Hyperventilation?<\/strong><\/h2>\n<p>\u201cHyperventilation\u201d is really just a fancy word for \u201cExcessive Breathing.\u201d<\/p>\n<p><strong>The most common cause of hyperventilation is anxiety or panic attacks. While anxious, it may feel more difficult to breathe than usual. We respond by taking more rapid, shallow breaths \u2013 rather than the full and measured breaths we normally take.<\/strong><\/p>\n<p>Since anxiety attacks can often make us feel as though we aren\u2019t getting enough oxygen, our hyperventilation can worsen as time goes on. The problem with this type of over-breathing is that, although it may feel like we need more oxygen, it\u2019s actually carbon dioxide that we\u2019re low on.<\/p>\n<h2 id=\"t-1603934150756\"><strong>What Does Hyperventilating do to Us?<\/strong><\/h2>\n<p>During hyperventilation, am imbalance occurs between oxygen and carbon dioxide levels in the bloodstream. <strong>Because of our fast and shallow breathing, our carbon dioxide levels drop below what they should be. This makes the pH of our blood rise, causing respiratory alkalosis.<\/strong><\/p>\n<h3 style=\"text-align: center;\" id=\"t-1603934150757\"><strong>Symptoms of Respiratory Alkalosis<\/strong><\/h3>\n<ul>\n<li style>                    <span style>Tingling or Numbness in Fingers, Toes, and Lips<\/span><\/li>\n<li style>                    <span style>Muscle Twitching, Spasms, Tremors, and Cramps<\/span><\/li>\n<li style>                    <span style>Irritability<\/span><\/li>\n<li style><span style>Confusion<\/span><\/li>\n<li style><span style>Nausea\/Vomiting<\/span><\/li>\n<li style><span style>Lightheadedness<\/span><\/li>\n<li style><span style>Shortness of Breath<\/span><\/li>\n<li style><span style>Heart Palpitations<\/span><\/li>\n<li style><span style>Discomfort<\/span><\/li>\n<\/ul>\n<p>As you may have already noticed, most of the symptoms of respiratory alkalosis are similar to symptoms of anxiety. This can create a vicious cycle in which our hyperventilating causes us to feel&nbsp;<em>even more<\/em>&nbsp;anxious, and worsen our hyperventilation.<\/p>\n<p>This is why is it&nbsp;<em>so important<\/em> to recognize and identify your hyperventilation as soon as it occurs. By getting our breathing under control, we can slow a panic attack down before it has the chance to worsen beyond our control.<\/p>\n<h2 id=\"t-1603934150758\"><strong>Why Does Breathing into a Paper Bag Relieve Hyperventilation?<\/strong><\/h2>\n<p>Breathing into a paper bag relieves hyperventilation by allowing us to restore the balance between carbon dioxide and oxygen in the bloodstream.<\/p>\n<p><strong>Instead of rapidly expelling and depleting our carbon dioxide levels, breathing into a paper bag relieves hyperventilation by allowing us to \u201crebreathe\u201d some of that carbon dioxide. By restoring our carbon dioxide levels, we are able to leave respiratory alkalosis and alleviate the uncomfortable symptoms that are associated with it. <\/strong><\/p>\n<p>Another benefit of breathing into a paper bag to relieve hyperventilation is that it helps us to visualize our breaths. Regardless of whether or not you are breathing into a paper bag, consciously regaining control of your breathing is an essential step to quickly stopping hyperventilation. Let\u2019s touch on that a bit.<\/p>\n<h3 style>How to: Beat Panic Attacks For Good<\/h3>\n<p style>Not next week. Not tomorrow. Today.&nbsp;<\/p>\n<p style>\n<\/p><p style>Getting started is easy with the #1 recommended online panic attack course.<\/p>\n<p style>\n<\/p><p style>For a limited time, <a href=\"https:\/\/dontpanicdothis.com\/panic-free-course\" target=\"_blank\" rel=\"nofollow noopener\" style=\"outline: none;\"><strong>click here<\/strong><\/a> to try the first few episodes of Panic Free TV completely free. Like what you see? Access the rest of the course for just $1 down, followed by two easy payments of $99. It&#8217;s a no-brainer.&nbsp;<\/p>\n<p><span style><a href=\"https:\/\/dontpanicdothis.com\/panic-free-course\" target=\"_blank\" rel=\"nofollow noopener\"><noscript><img decoding=\"async\" alt=\"panic free tv mid cta\" data-id=\"5826\" width=\"267\" data-init-width=\"844\" height=\"780\" data-init-height=\"780\" title=\"panic free tv mid cta\" loading=\"lazy\" src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/2023\/02\/panic-free-tv-mid-cta.png\" data-width=\"267\" style ml-t=\"-20\" center-h-t=\"false\" data-link-wrap=\"true\"><\/noscript><img decoding=\"async\" alt=\"panic free tv mid cta\" data-id=\"5826\" width=\"267\" data-init-width=\"844\" height=\"780\" data-init-height=\"780\" title=\"panic free tv mid cta\" loading=\"lazy\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20267%20780%22%3E%3C%2Fsvg%3E\" data-width=\"267\" style ml-t=\"-20\" center-h-t=\"false\" data-link-wrap=\"true\" data-src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/2023\/02\/panic-free-tv-mid-cta.png\" class=\" lazyload\"><\/a><\/span> __CONFIG_group_edit__{&#8220;kbhv4bem&#8221;:{&#8220;name&#8221;:&#8221;All Image(s)&#8221;,&#8221;singular&#8221;:&#8221;&#8211; Image %s&#8221;}}__CONFIG_group_edit____CONFIG_local_colors__{&#8220;colors&#8221;:{},&#8221;gradients&#8221;:{}}__CONFIG_local_colors__<\/p>\n<h2 id=\"t-1603934150759\"><strong>How to Regain Control of Breathing While Hyperventilating<\/strong><\/h2>\n<p>We already know that hyperventilating causes a vicious cycle that can worsen our anxiety and lead us to further hyperventilation. Now, let\u2019s talk about what you can do to actively counter that process.<\/p>\n<p>During a panic attack, or similar episode involving hyperventilation, we\u2019ve let the mostly autonomous function of breathing go a bit off the rails. However, we can correct the issue by taking a few minutes to, in a sense, manually override these systems.<\/p>\n<p>Once you recognize that you are hyperventilating, you can take control of your breathing by intentionally breathing at a more ideal rate. There are many conflicting opinions on the best rate of breathing for anxiety, but my current suggestion is the 4-7-8 breathing technique.<\/p>\n<p><strong>Here\u2019s how you do it:<\/strong><\/p>\n<ol>\n<li>Breathe in 4 seconds through the nose<\/li>\n<li>Hold your breath for 7 seconds<\/li>\n<li>Exhale through your mouth for 8 seconds<\/li>\n<\/ol>\n<p>With each breath in you should allow your belly to expand, allowing it to go down on each exhale. If you can\u2019t hold your breath for this long, you can keep the ratio and try it for a shorter length of time (such as 2 seconds in, hold for 3.5 seconds, 4 seconds out).<\/p>\n<p><strong>This type of breathing is effective for several reasons. Having a longer exhale than inhale triggers the parasympathetic nervous system to help us relax. Taking slower and deeper breaths helps us to maintain the proper balance of carbon dioxide and oxygen to alleviate hyperventilation symptoms.<\/strong><\/p>\n<p>Breathing into a paper bag for anxiety may help people regain control of their breathing with this technique because it provides a visual focus that may be helpful to some.<\/p>\n<p>Although it may be uncomfortable at first, eventually your breathing will become normal and automatic again.<\/p>\n<h2 id=\"t-1603934150760\"><strong>The Downside to Breathing into a Paper Bag to Relieve Hyperventilation<\/strong><\/h2>\n<p>While breathing into a paper bag to relieve hyperventilation can be helpful to many people, it\u2019s not a perfect solution. Here are some factors that should be considered before using this technique for hyperventilation:<\/p>\n<p><strong>Medical Conditions Besides Anxiety<\/strong> \u2013 Anxiety is the most common cause of hyperventilation, but it\u2019s not the only cause. Medical conditions like asthma and heart attacks can also be causes of hyperventilation, and these conditions can easily be confused with severe anxiety. Breathing into a paper bag while having a heart attack or asthma attack can be dangerous. Anyone breathing into a paper bag for hyperventilation relief had better be sure it\u2019s just anxiety.<\/p>\n<p><strong>It\u2019s Never Safe to Breathe into a Plastic Bag<\/strong> \u2013 Like we\u2019re all warned as kids, you should never put a plastic bag over your head or breathe into a plastic bag. It\u2019s not safe; paper bags only.<\/p>\n<p><strong>It Can be Embarrassing<\/strong> \u2013 This won\u2019t be an issue for everyone, but it would certainly have been an issue for me. Breathing into a paper bag is a behavior that can attract a good bit of unwanted attention; most people who see you doing this will know you\u2019re having a panic attack. For socially anxious people, or just those who appreciate some privacy, this kind of attention is not ideal.<\/p>\n<p><strong>You May Grow to Depend on it<\/strong> \u2013 Maybe a bit strange, but I\u2019ve heard at least one story of a person becoming emotionally dependent on paper bags to calm them down. If you regularly use paper bags for anxiety relief, it\u2019s not a stretch to imagine you could become overly attached to them over time. Since you may not always be able to have a paper bag handy, this could be a problem.<\/p>\n<h2 id=\"t-1603934150761\"><strong>Alternatives to Breathing into a Paper Bag<\/strong><\/h2>\n<p>Breathing into a paper bag could be a good option for some, but it may not be the<em>&nbsp;<\/em><em>best<\/em> option for stopping hyperventilation and anxiety.<\/p>\n<p>Here are some alternatives to breathing into a paper bag to relieve hyperventilation:<\/p>\n<p><strong>Breathing into Your Shirt<\/strong> \u2013 Long before I knew <em>anything<\/em> about panic attacks, hyperventilation, or anxiety, I figured out a trick that helped me to destress. As a teen, I would pull my shirt over my nose and breathe into my shirt; at the time, I had no idea why this worked to decrease my anxiety \u2013 it just did. As an adult, I understand this process a bit better. Doing this would help me to recycle carbon dioxide and relieve hyperventilation, much like a paper bag might. It also helped me retain warmth a bit, which can be oddly comforting when we\u2019re anxious. Best of all, we spend a great deal of our lives wearing shirts, so help is never far away.<\/p>\n<p><strong>Breath Work Exercises <\/strong>\u2013 Since hyperventilation occurs when we aren\u2019t breathing correctly, it makes sense that many people will benefit from actively practicing breath work exercises. Aside from practicing methods like the 4-7-8 breathing technique we discussed earlier, many people will also benefit from practicing <a href=\"https:\/\/dontpanicdothis.com\/yoga-for-panic-attacks-and-anxiety\/\" style=\"outline: none;\"><strong>yoga<\/strong><\/a><strong>&nbsp;<\/strong>or <a href=\"https:\/\/dontpanicdothis.com\/meditation-for-panic-attacks-and-anxiety\/\" style=\"outline: none;\"><strong>meditation<\/strong><\/a>. Both of these practices incorporate breath work in such a way that teaches you how to effectively control your breathing. Click the links for significantly more info on either.<\/p>\n<p><strong>Komuso Shift<\/strong> \u2013 This is a new, and very cool, tool built to help you control your breath and reduce anxiety. Built in a shape similar to a whistle, the Komuso Shift can help you to decrease hyperventilation by controlling your rate of breathing. Best of all, its awesome design disguises it as a sleek and stylish necklace; a far sight more discreet than breathing into a paper bag. Learn more or <a href=\"https:\/\/dontpanicdothis.com\/komuso-shift\" style=\"outline: none;\" target=\"_blank\" rel=\"nofollow noopener\"><strong>buy a Komuso Shift here<\/strong><\/a>.<\/p>\n<p><a href=\"https:\/\/www.dpbolvw.net\/click-100385316-14480050\" target=\"_top\" rel=\"noopener\"><noscript><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.awltovhc.com\/image-100385316-14480050\" width=\"300\" height=\"250\" alt border=\"0\" data-lazy-src=\"https:\/\/www.awltovhc.com\/image-100385316-14480050?is-pending-load=1\" style><\/noscript><img decoding=\"async\" loading=\"lazy\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20250%22%3E%3C%2Fsvg%3E\" width=\"300\" height=\"250\" alt border=\"0\" data-lazy-src=\"https:\/\/www.awltovhc.com\/image-100385316-14480050?is-pending-load=1\" style data-src=\"https:\/\/www.awltovhc.com\/image-100385316-14480050\" class=\" lazyload\"><noscript><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.awltovhc.com\/image-100385316-14480050\" width=\"300\" height=\"250\" alt border=\"0\"><\/noscript><img decoding=\"async\" loading=\"lazy\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20250%22%3E%3C%2Fsvg%3E\" width=\"300\" height=\"250\" alt border=\"0\" data-src=\"https:\/\/www.awltovhc.com\/image-100385316-14480050\" class=\" lazyload\"><\/a><span style><a href=\"https:\/\/dontpanicdothis.com\/try-pftv\" target=\"_blank\" rel=\"nofollow noopener\"><noscript><img decoding=\"async\" alt=\"panic free tv mid cta\" data-id=\"5826\" width=\"337\" data-init-width=\"844\" height=\"312\" data-init-height=\"780\" title=\"panic free tv mid cta\" loading=\"lazy\" src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/2023\/02\/panic-free-tv-mid-cta.png\" data-width=\"337\" style ml-d=\"0\" data-height=\"312\" center-h-d=\"false\" data-link-wrap=\"true\"><\/noscript><img decoding=\"async\" alt=\"panic free tv mid cta\" data-id=\"5826\" width=\"337\" data-init-width=\"844\" height=\"312\" data-init-height=\"780\" title=\"panic free tv mid cta\" loading=\"lazy\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20337%20312%22%3E%3C%2Fsvg%3E\" data-width=\"337\" style ml-d=\"0\" data-height=\"312\" center-h-d=\"false\" data-link-wrap=\"true\" data-src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/2023\/02\/panic-free-tv-mid-cta.png\" class=\" lazyload\"><\/a><\/span><\/p>\n<h3>Try my #1 Recommended Course for Beating Panic Attacks<\/h3>\n<p>Join Now!<\/p>\n<p>__CONFIG_colors_palette__{&#8220;active_palette&#8221;:0,&#8221;config&#8221;:{&#8220;colors&#8221;:{&#8220;c4728&#8221;:{&#8220;name&#8221;:&#8221;Main Accent&#8221;,&#8221;parent&#8221;:-1}},&#8221;gradients&#8221;:[]},&#8221;palettes&#8221;:[{&#8220;name&#8221;:&#8221;Default Palette&#8221;,&#8221;value&#8221;:{&#8220;colors&#8221;:{&#8220;c4728&#8221;:{&#8220;val&#8221;:&#8221;hsla(var(&#8211;tcb-main-master-h, 210), var(&#8211;tcb-main-master-s, 77%), var(&#8211;tcb-main-master-l, 54%), 1)&#8221;}},&#8221;gradients&#8221;:[]},&#8221;original&#8221;:{&#8220;colors&#8221;:{&#8220;c4728&#8221;:{&#8220;val&#8221;:&#8221;rgb(19, 114, 211)&#8221;,&#8221;hsl&#8221;:{&#8220;h&#8221;:210,&#8221;s&#8221;:0.83,&#8221;l&#8221;:0.45}}},&#8221;gradients&#8221;:[]}}]}__CONFIG_colors_palette__ <a href=\"https:\/\/dontpanicdothis.com\/try-pftv\" style rel=\"nofollow noopener\" target=\"_blank\"><span style>    <\/span> <span style><span style>Get Started for Free<\/span><\/span> <\/a> __CONFIG_group_edit__{}__CONFIG_group_edit____CONFIG_local_colors__{&#8220;colors&#8221;:{},&#8221;gradients&#8221;:{}}__CONFIG_local_colors__<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A person breathing into a paper bag is perhaps the most iconic imagery associated with someone having an anxiety attack. This is because, for many years, we\u2019ve known this to be a quick and effective panic attack remedy. So, why does breathing into a paper bag relieve hyperventilation? During a panic attack, we may feel [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2893,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why Does Breathing into a Paper Bag Relieve Hyperventilation? - Don&#039;t Panic, Do This!<\/title>\n<meta name=\"description\" content=\"Why does breathing into a paper bag relieve hyperventilation? 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