Managing Hyperventilation (Overbreathing)
What is Overbreathing?
Exactly as it sounds, breathing more than is necessary to meet the bodys natural requirements. To over-breathe is a normal reaction to stress. Most people have experienced some symptoms of overbreathing at some time in their lives e.g. racing heartbeat, butterflies in stomach, nausea, dry mouth, shaking.
Normally the symptoms disappear once the stress is removed. However, some people will continue to experience their symptoms or, if their breathing pattern is already altered, they will react excessively to another stressful stimulus.
What are the symptoms?
You may be aware of some or all of the following symptoms. Here are some of the most commonly experienced.
Frequent sighing and yawning
Feeling breathless, even after relatively minor exercise
Difficulty co-ordinating breathing and talking and/or eating
Breathless when anxious or upset
Pins and needles in hands/arms/around mouth
Palpitations
Feeling permanently exhausted and unable to concentrate for no apparent reason
Muscular aches and tension around the neck/shoulders/jaw
Bloated feeling in stomach
Light headedness
What are the possible causes?
CHEST DISEASE Changes in the breathing pattern can develop over years.
ACID REFLUX In the long term can cause chest tightness.
NASAL PROBLEMS Can cause an altered breathing pattern.
PERSONALITY Perfectionists have a tendency to over-breathe.
LIFESTYLE Full time carers have a tendency to neglect their own health and needs, and tend to suppress problems.
STRESS Which doesnt go away, is denied or is unnoticed, can lead to symptoms.
What happens in normal breathing?
Breathing in causes the abdomen to rise, allowing air to enter the lungs.
Breathing out causes the abdomen to fall, allowing air to be expelled from the lungs.
So a gentle rise and fall of the abdomen is normal during breathing.
How do I know if I am overbreathing?
In hyperventilation there is a characteristic way of breathing.
Exaggerated movement of the upper chest.
Erratic and irregular breathing pattern.
Variable depths of breath.
Wide variations of rhythm.
Frequent sighs and yawns.
Breath holding.
Over inflation of the chest.
Often there is a forced audible active expiration.
Breathing rate is often over the average 15 breaths a minute.
How can I help myself?
Try to correct your breathing pattern. Establish a better rhythm and control. Avoid yawning and sighing.
Learn low, slow, nose breathing.
Learn to relax the upper chest and shoulders.
Relaxation. Physical tension can make it difficult to breathe properly.
Exercise. This can be a good way of increasing your general feeling of well-being and self confidence. If exercising is difficult, discuss this with your physiotherapist.
Diet. Huge swings in your blood sugar levels can contribute to your symptoms. Avoid large meals1, particularly late at night. Eat regularly, take healthy snacks between meals. A frequent intake of protein is important.
If your problems do not resolve you may benefit from being referred to a chartered Physiotherapist.
Further reading
Hyperventilation Syndrome Breathing Pattern Disorders (Third Revised Edition) by Dinah Bradley. Published by Kale Cathie Limited.
This information sheet has been reproduced with kind permission from Managing Hyperventilation (overbreathing)' a leaflet compiled by a consensus group of chartered physiotherapists in Gloucestershire. Published by Gloucestershire Hospitals NHS Trust.
