Hyperventilation Syndrome

MB BAO BCh FRCPI FRCP (Edin)

Dr SJ Linnane

To contact us:

Phone: 01-2064680

Fax: 01-2780354

E-mail: sj @ linnane .net

Hyperventilation Syndrome

What is Hyperventilation?

Exactly as it sounds, breathing more than is necessary to meet the body’s natural requirements.

Overbreathing is a perfectly normal reaction to any stressful situation. Generally when this has passed breathing will return to a normal rate. Sometimes as a result of prolonged stress or a physical trigger, a continual pattern of overbreathing can occur whereby the breathing pattern does not return to a normal level.

How do I know if I am over-breathing

You may not be aware that your breathing is wrong or you may be aware of some or even all of the following most commonly experienced symptoms:

· Frequent sighing and yawning

· Feeling breathless even after relatively minor exercise

· Difficulty coordinating 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

· Throat symptoms

· Muscular aches and tension around the jaw/neck/shoulders

· Bloated feeling in the stomach

· Light headedness

What causes these symptoms?

When we overbreathe we eliminate large quantaties of carbon dioxide on every breath out. This causes a chemical imbalance affecting many of the bodies systems. The results can be extremely unpleasant and frightening, causing us to become anxious which can further upset our breathing pattern and a vicious cycle develops.

You may be aware of a particular event or experience that triggered your overbreathing but this is not always the case. Examples include bereavement, anxieties at workor home, altered breathing due to chest disease e.g. asthma or following surgery.

How can I help myself?

By becoming aware of the way you breathe and how it may vary in certain situations. By learning to control the rate and depth of your breathing i.e. retraining

· Learning to nose breathe

· Try to stop yawning or sighing

· Focus your breathing gently into your abdomen, avoiding excessive upper chest movement

· Become aware of your posture and learn to recognise areas of tension in your body.

A therapist can guide you through these stages to break the cycle of symptoms and reduce the associated anxiety. Changing a habit takes a lot of practice and can take months to achieve. It is important to look at all aspects of lifestyle that may be contributing to your overbreathing

Exercise

This can be a good way of improving your general feeling of well being and self confidence. If ecercise is particularly difficult discuss this with your therapist or doctor.

Diet

Variations in your blood sugar levels can contribute to your symptoms. Avoid large meals particularly late at night. Eat regularly and take healthy snacks between meals.

Recommended breathing retraining

Lying on your back with support under your knees is a good way to start for most people. Ultimately you will need to control your breathing in all postures and all situations.

· Lie comfortably on your back with a pillow under your head and knees. Place your hand on your stomach

· Let all the air escape from your lungs without pushing.

· Place your lips together and keep your jaw loose as you draw the air in through your nose. You will notice your stomach gently rise. The breath should be gently unforced and inaudible.

· Let your stomach relax on the breath out. You should get the feeling of a slight need to breathe.

· As you repeat his sequence be aware of any areas of tension in your body and concentrate on letting go particularly jaw neck shoulders and hands.

As your body adapts to this way of breathing you will find it requires less time and energy and is more relaxing. Remember the more time you put into practicing the sooner you will be back in control.