SHORT TERM SOLUTIONS
Many people become
trapped in vicious circle overbreathing behavior. They may misinterpret their symptoms as verification
of their misconceptions about breathing in general, and especially of their suspicions,
expectations, and beliefs about their own breathing and its consequences. The misconceived solution of faster and/or
deeper breathing leads to a self-fulfilling prophecy and a worsening of symptoms,
emotions, and deficits. People are often
resolute about their “underbreathing,” for example, based on convincing
personal evidence: breathlessness, chest tightness, dizziness, and overall
struggle to breathe in general.
This kind of deregulated
pattern may result in episodic crises which may require immediate short-term management:
● Exhale completely, but not forcibly.
● Extend the transition times from
exhale to inhale.
● Breathe with your diaphragm, if
possible.
● Breathe slowly, but NOT deeply.
● Breathe through your nose.
● Breathe gently and as quietly as
possible.
● Stop negative thoughts about your
breathing.
● Think embracing thoughts about
people, circumstances, and events.
●
Translate anxiety into
excitement
● Use earplugs, and listen to your
breathing. Make it absolutely as quiet
as possible.
● Walk hard, or do other exercise, to
create additional amounts of CO2.
● Do the above with a paper bag, if
desired.
NOTE: Do NOT use a paper bag if O2
content is below normal, e.g., anemia.
The following revealing anecdote serves to illustrate
the origin of vicious circle overbreathing behavior.
An interested
listener during an informal discussion, aggressively argued that he was
“underbreathing,” and that the brain scans from his physician to prove it! An immediate and dramatic outcome of
hypocapnia, of course, is reduced blood flow to the brain, and is in fact, an
emergency procedure for reducing bleeding and swelling for head trauma. Based on these scans, he was so convinced
about their interpretation, that he had been practicing deep breathing while performing
heavy equipment operations and preparing for renewal of his state licensure
Copyrighted by
Behavioral Physiology Institute,