Breathing into a paper bag is an old technique that was once believed to help with certain symptoms of a panic attack, such as hyperventilation. The idea was that by breathing into a paper bag, you would rebreathe some of the exhaled carbon dioxide, which could help normalize your breathing patterns.
However, it's important to note that this technique is no longer recommended by medical professionals as a first-line approach for managing panic attacks or hyperventilation. Breathing into a paper bag can actually be harmful and cause an excessive buildup of carbon dioxide, which can lead to further complications.
Instead, try these methods to help manage a panic attack:
Focus on your breathing: Take slow, deep breaths. Inhale for a count of 4, hold for 4, and then exhale for 4. Repeat this process until you feel your breathing becoming more controlled.
Grounding techniques: Engage your senses by focusing on things around you. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Mindfulness and relaxation: Practice mindfulness exercises or progressive muscle relaxation to calm your body and mind.
Challenge negative thoughts: Remind yourself that panic attacks are temporary and will pass.
Seek support: If possible, talk to someone you trust about what you're experiencing, or consider reaching out to a mental health professional for guidance.
Remember, everyone's experience with panic attacks is different, and it's essential to find coping strategies that work best for you. If you frequently experience panic attacks or have ongoing struggles with anxiety, consider seeking professional help to develop a comprehensive management plan.