From the Research
If you've been hyperventilating for 4 minutes without muscle twitching, you should immediately slow your breathing by taking deep, controlled breaths through your nose and exhaling slowly through pursed lips. Try breathing into a paper bag (not plastic) for a few minutes, which helps rebalance carbon dioxide levels, as hyperventilation can cause respiratory alkalosis by exhaling CO2 1. Find a quiet place to sit or lie down, focus on relaxing your muscles, and try the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8). Hyperventilation causes excessive carbon dioxide loss, which can lead to symptoms like lightheadedness, numbness, and anxiety, even without muscle twitching, due to its rapid and far-ranging physiological effects via its alteration of pH and depletion of CO2 in the body 2. Some studies suggest that inhaling medical carbogen containing 5% CO2 and 95% O2 can suppress hyperventilation-induced absence seizures and spike-and-wave discharges (SWDs) 3, but this is more relevant to patients with epilepsy. If symptoms persist beyond 10-15 minutes, if you experience chest pain, if this is a recurring issue, or if you have underlying heart or lung conditions, such as those that may have been affected by COVID-19, which can cause exercise hyperventilation as a major limiting factor 4, seek medical attention promptly. Stress management techniques like mindfulness and regular exercise can help prevent future episodes, as hyperventilation syndrome (HVS) is frequently caused by anxiety disorders and panic attacks 5.
Some key points to consider:
- Hyperventilation can lead to a variety of symptoms, including respiratory alkalosis, lightheadedness, numbness, and anxiety.
- Breathing into a paper bag can help rebalance carbon dioxide levels.
- Relaxation techniques, such as the 4-7-8 breathing technique, can help slow down breathing and reduce symptoms.
- If symptoms persist or worsen, seek medical attention promptly, especially if you have underlying health conditions.