Breathing into a paper bag has come to symbolize anxiety attacks and hyperventilation. It helps you breathe more evenly.

This strategy is useful during a mental breakdown and fits o anxiety since it can assist with controlling hyperventilation.

Rapid or shallow breathing is hyperventilation, also known as “over-breathing.” Hyperventilation is a symptom of anxiety or panic attacks.

Exhaling too much air causes hyperventilation. Your blood’s concentration of carbon dioxide (CO2) may fall as a result.

But isn’t it healthier to emit less carbon dioxide? In fact, your body is out of balance when your blood levels of carbon dioxide are very low.

Oxygen levels drop as well when carbon dioxide levels are low. Your brain may receive less blood and oxygen from this.

Low levels of CO2 in the blood cause many of the symptoms of hyperventilation, such as the following:

A shortness of breath, lightheadedness, a rapid heart rate, numbness or tingling in the hands, face, and other parts, achy chest muscles, and fainting.

One way to control your hyperventilation is to breathe through a paper bag. It works by putting a portion of the lost carbon dioxide back into your lungs and body. Your body’s oxygen flow is aided by this.

However, properly breathing into a paper bag may not work for everyone. Its effectiveness in reducing hyperventilation is debated in medical research.

This breathing technique is not recommended in some case studies.

Some patients with hyperventilation may benefit from breathing into a paper bag, according to other reviews of medical literature.

How to do it: 

• Follow these steps to use a paper bag to help you breathe when you’re hyperventilating:
• Place a small lunch bag-sized paper bag over your nose and mouth.
• Take six to twelve regular breaths.
• Take the bag out of your nose and mouth.
• Take a couple of breaths.
• As needed, repeat.

Dos and don’ts:

•  Never breathe more than 12 breaths into a paper bag.
• After 12 breaths, remove the paper bag from your nose and mouth.
• Hold your own paper bag when you need to breathe. It’s possible that they won’t know when you’ve taken up to 12 breaths if someone holds it for you.

Does it need to be a paper pack?

Yes. Never use a plastic bag; always use a small paper bag. Plastic bags can be dangerous because they don’t work the same way.

When you breathe in, the thin plastic can get caught in your mouth. Children and older adults in particular may be particularly at risk from this.

Drawbacks

There are disadvantages to using a paper bag because it may prevent you from getting enough oxygen into your body, which will not help your asthma and may even make it worse.

If you have any heart or lung conditions, you should not use this breathing technique.

Additionally, being at a high altitude can make breathing more challenging than usual. Breathing into a paper bag will not help with breathing elevation changes.

If you’re sure you’re having an anxiety attack, don’t use the bag method. An asthma attack, a fever, or other illnesses are additional factors that can lead to hyperventilation.

Other signs and symptoms of anxiety include:

dizziness, nausea, sweating, racing thoughts, feeling like you’re losing control, thinking you might die, feeling like you’re choking, a pounding or racing heart, heart palpitations, or feeling like your heart is stopping or missing a beat.

Other ways to relax

During an anxiety attack or when you’re hyperventilating, some additional treatments include:

holding your breath for 10 to 15 seconds slowly into your own cupped hands breathing through alternate nostrils (hold one nostril closed at a time) breathing in through your nose and out through your mouth jogging or walking briskly while breathing in through your nose and out through your mouth deep belly breathing laying down on a sofa, bed.