All you need to know about hyperventilation syndrome

We've all seen it, especially on TV where someone starts breathing heavily - hyperventilating - and they start breathing into a paper bag to recover.

Whilst this technique is no longer recommended by clinicians, it is a most common association many people have with the term hyperventilation.

What is hyperventilation?

Hyperventilation occurs when you breathe more rapidly or deeply than your body needs. While it may not sound serious, over-breathing can disrupt the delicate balance of oxygen and carbon dioxide in your blood, leading to a host of uncomfortable and sometimes frightening symptoms. This condition can be chronic (constant) or acute (short, intense episodes). Hyperventilation is something we often see with patients who have a breathing pattern disorder. It can be triggered by stress or anxiety, and in some cases, minor daily stresses can also set off this response, which can also make it more challenging to control. 

Understanding why hyperventilation happens and how to address it can be life-changing. Here, we'll break down what hyperventilation syndrome is, why it occurs and effective strategies for managing it.

Why does hyperventilation happen?

To understand why it happens, you need to learn about the normal breathing process. Breathing regulates levels of oxygen (O₂) and carbon dioxide (CO₂) in the blood. When we inhale, we bring oxygen into our lungs, and when we exhale, we release carbon dioxide, a byproduct of the body’s metabolic processes. In normal breathing your body naturally balances these gases, but hyperventilation can disrupt this balance.

When you hyperventilate you exhale more carbon dioxide than your body is producing, resulting in reduced CO₂ levels in the blood. This can alter your blood’s pH level, making it more alkaline. The body then interprets this as an imbalance, triggering physical symptoms such as:

• Breathlessness: A feeling that you can’t get enough air, even though you’re breathing more than enough or in a way that you feel is at your normal rate

• Palpitations: Fast or irregular heartbeats that can be unsettling and feel like a panic attack

• Dizziness or fainting: Lower CO₂ levels reduce blood flow to your brain, which can make you feel lightheaded

• Tingling sensations: Common in the fingers or around the mouth because of the changes in your blood chemistry

• Weakness and fatigue: Your body struggles to keep up with disrupted oxygen delivery, leaving you feeling drained

• Confusion and disorientation: The brain relies on stable CO₂ levels, and when they drop too low, this can affect your mental clarity

  
  

Although hyperventilation syndrome is generally not life-threatening, these symptoms can make it challenging to go about daily activities, especially if they happen often. Left unmanaged, hyperventilation can severely impact your quality of life, so understanding how to control and stabilise your breathing is very important.

How to manage and control hyperventilation syndrome

Learning how to control hyperventilation is a gradual process, but it can greatly improve both your physical and your mental wellbeing. Some practical steps you can take to manage hyperventilation syndrome are:

1. Work with a respiratory physiotherapist: One of the most effective treatments for hyperventilation is working with a respiratory physiotherapist who will assess your current breathing pattern and identify any triggers or contributing factors specific to you. By analysing your symptoms, they’ll help you understand why you’re over-breathing and provide exercises to retrain your breathing patterns.

2. Breathing retraining exercises: These exercises focus on slowing down and regulating your breathing to reverse the over breathing and normalise your CO2 levels.

3. Create a home routine: Following a clear, structured breathing plan at home is essential for progress. Consistency in practicing your breathing exercises can reduce the frequency of hyperventilation episodes. Your physiotherapist will likely give you a routine to practice each day, which could include timed breathing exercises, visualisation techniques or activities to focus your attention on controlled, relaxed breathing.

4. Address stress and anxiety: Since stress and anxiety can often trigger hyperventilation, it’s helpful to work on managing these emotional triggers. Mindfulness, meditation and even gentle physical activity can support relaxation.

5. Set realistic goals: Managing frequent episodes of hyperventilation requires patience and a step-by-step approach. During treatment setting achievable goals, whether that’s feeling comfortable doing simple household tasks or preparing for more active goals like running, can keep you motivated and focused on recovery.

   
   

The benefits of a Breathing MOT

Booking a breathing MOT is an excellent first step if you suspect you have hyperventilation syndrome. A breathing MOT provides a comprehensive evaluation of your breathing patterns, highlighting any irregularities or areas of improvement. This assessment helps identify underlying issues and offers tailored advice to enhance your breathing health.

During this check up we will examine your breathing habits and suggest exercises and lifestyle adjustments that can help you manage symptoms effectively. Regular breathing evaluations can also keep track of your progress, ensuring that you’re on the right path to recovery.

For anyone struggling with hyperventilation symptoms, a breathing MOT can offer both insight and support, making it easier to work towards a healthier, more balanced breathing pattern.

Book your appointment today - https://air-physiotherapy.carebit.co/patients/bookings/new