Breathe through your nose. It is harder to
hyperventilate when your mouth is closed, because you can't move as much air
through your nose.
Loosen your clothing. Tight belts and
waistbands, girdles, bras, and skintight jeans can all restrict breathing and
cause shallow, upper-chest breathing.
belly-breathing (diaphragmatic breathing) techniques,
and practice them when you are not hyperventilating so that you can use the
techniques when you need them. People who hyperventilate usually take shallow
breaths, filling only their upper chest when they inhale.
different relaxation techniques and see what works best for you. For more
information, see the topic
Talk to friends, family
members, or a counselor to help you relieve anxiety. Keep a journal to help you
focus on your problems and find workable solutions.
Eat a healthy
mix of foods. Watch out for caffeine: drink less coffee, tea, and soda, and do
not eat as much chocolate. For more information, see the topic
Exercise. Regular aerobic
exercise forces you to take full breaths and helps you to reduce anxiety that
contributes to hyperventilation. For more information, see the topic