What should I do if I end up crying, and I find myself struggling to breathe?

i am so sorry to hear you find yourself in this situation! I understand that not being able to breathe can be super scary but the best thing to do is stay calm because if you work yourself up it’s just going to get worse. you can try breathing exercises to help get your breath under control. there are a couple of breathing exercises that you could do so you can find one that works the best for you. another thing to do is if at all possible sit or lay down and just take a break for a few minutes. this will help all you down physically and mentally. i hope this helps!

I find it hard to employ breathing and grounding techniques when I’m in that state, but the 7-4-8 model of box breathing can be really helpful to get you back in your body. Inhale for 7, hold for 4, exhale for 8. This helps wind your autonomous nervous system down so you can think more clearly and less in fight-or-flight mode. I also find that having someone lay on top of me with my arms crossed over my chest can be really calming. It helps you coregulate with a friend and calms your system down. Hope this helps, friend.

I’m a big cryer so I’ve found myself here more than once. The “1-2-3” method helps me out. Breathe in while mentally counting to three. When you get to three, start letting that breath go. Keep exhaling til you get to three. If I’m really upset, I’ll use my hand to tap the three count out on my arm or leg to help me focus. Extending the count to 5 once you feel your breathing return to normal can help you feel more calm. The “Breathe” app on the Apple Watch is great for this, too.

think to yourself "Relax its okay!" keep thinking that also "I am safe!" you will get through this! the thoughts that we think to ourselves often have a big impact on ourselves so thinking positive thoughts about ourselves and encouraging ourselves are helpful. When your mind is not controlled it tries to control you and the mind, well the mind is a harsh master but a wonderful servant so keep strong there and start training your mind and get so good at it that you can over come this sadness that is within you got this you totally got this!

Grounding exercises are often really helpful in those situations. Try the 5,4,3,2,1 technique: Find 5 things you can see. Find 4 things you can hear. Find 3 things you can touch. Find 2 things you can smell. And Find 1 thing you can taste. There are a lot of these types of techniques out there that you can use, you just have to find the one that works best for you. :) Remember that it's okay and healthy to cry. However, I understand that struggling to breathe can make things worse and scarier. Whenever you're in these situations try to give yourself time to work through your emotions and be patient with yourself. :)

Firstly, go to a place where you feel safe and comfortable. Try to get distance from the situation or the person that makes you feel upset. Then try to take some deep breaths and don't think about anything else. Just focus on your breathing. After you count 10 deep breaths, try going for a walk outside. If listening to your favourite music makes you feel relieved, you can do that. Remember that crying is not necessarily a problem that you need to overcome, however if you think that you often struggle to breath you can discuss this with a person who you trust or with a professional.

If you end up crying, and find it a bit hard to breathe, I would recommend employing a breathing habit in which the time you breathe out is twice the time you breathe in for. For instance, when I find myself very stressed or hyperventilating, I try to breathe in for 3 seconds, hold it for 4, and release for 7. This type of breathing will help slow your mind and let you take some time to truly think through everything that is happening at the moment. When you are crying, everything can seem like too much. After your breathing is under control, try out a coping skill that you know works, or one that maybe you'd like to try! Try reaching out to a support system if you can't get this breathing under control, or if you cannot stop crying :)

If crying ends up interfering with your ability to breathe, you should try a technique of redirecting you attention to something that uses your senses - for example - touch - hold a piece of fruit, a ball, a round object...I work with art supplies and have play doh and clay around all the time. Also for the senses of smell, I always have scented oils around. If you do not have a diffuser, I have found the best way if to buy scented oil, put some on a tissue in a styrofoam cup (or plastic cup. The more drops of scented oil you use it will smell more and if you actually leave it in your room for a few days it will calm you down. I hold the cup and smell it to refocus my attention to my sense of smell. If you want to try a breathing technique, try putting one hand on your chest, and another hand on your stomach. You need to breath in through your nose for about 6 or 7 seconds, and then out through your mouth for another 6 or 7 seconds. Do this about 10 times or until you feel calm. This is part of belly breathing and it takes focus. You can look up the term "grounding techniques" - it helps to focus a person in times of distress. I hope this helps.

This sounds like there are a ton of things built up for you and it might cause you to fight the struggle. One of the best things you can do for yourself in these moments is to observe with kindness. Trying to stop this from happening may make it worse. Observing and realizing it is there will acknowledge it and let it be and let it pass. Some things you might consider doing when this happens is rubbing your hands together to create warmth and place your hands on your heart. The warmth from your hands on your chest will start to signal to the body that it is safe. Once you notice you are safe, you may consider focusing on deepening your breath. Deepening your breath will signal to your body to relax. When your head is clear, you will find you can make necessary decisions much more easily. You can think about what about the situation actually caused you to react in this way and start to work toward a solution for yourself. Hope this helps :)

Raise your arms, to prevent coughing. Tilt your head back to open the airway of your throat. You are preventing yourself from choking as you let out your tears. (I know how this sounds but it works.) Turn on some very soft instrumental music, and find the rhythm of it. Begin to breathe deeply in time, with the percussion. You will soon find that you are breathing quite normally. Continue the exercise for at least ten minutes if possible. It is important to continue the breathing exercise until the choking sensation passes (which it will.) Repeat to yourself, in time with the music and your breath, the word: peace. Keep repeating it until you feel you can stop and continue breathing normally without interference.

Find a safe adult you can talk to until you calm down or talk to a friend if you have no supporting adults around. If it gets any worse talk to your therapist. When I got Like this I would always go talk to my dad and he helped me sort out what was troubling me. I eventually went to a therapist and we talked for an hour about my life and what was going on at the time. It was a really humbling experience and I am glad I’m here to this day to survive and stuff i have never felt more alive!

Finding yourself having difficulties breathing when crying is very common. We tend to hyper-ventilate or in other words increase the rate of our breathing. This increase in the rate we are breathing cause our heart to race and reduces to amount of oxygen we are providing to our lungs. It's imperative to focus on one's breathing and slowing one breathing. Numerous breathing exercises will help with alleviating the stress or anxiety you're crying about and will help immensely. Remember to focus on slowing your breathing down and it will ultimately calm you down and make you feel better overall.

Pray. Prayer is one of the powerful things in life especially if you are on the lowest point of your life. Everyone always feel this kind of loneliness and anxiety to the point that they feel that they cannot do anything right on their life, but just to remind everyone you were here because you have a purpose. There are someone or a lot of people believing in you so you need to trust yourself as well that you will be able to survive on every challenges that life brings. No matter how big your problem right now, there were always be a day that you will be experiencing joy and victory. Just keep on fighting and believing. God never put us in a situation that he thinks we cannot do it. Everything always happen with a reason.

Exhale first! Your brain should automatically inhale after. Give yourself time to gradually slow your breath, as it's a natural response to gasp for breath after crying! Keep focusing on exhaling and let your body do the conscious work of inhaling. Eventually, you'll start to breathe easier. Keep your mind focused on simple, neutral or positive facts you don't feel too strongly about that might elicit a strong reaction again. Set aside any thoughts that start you back up, for now. Remember, you're okay, and this feeling of intense emotion will pass. Drink some water, take a shower, and grab something nice to eat, like a handful of cranberries or a pear..

This a very common problem when in distress but first you need to ask yourself some questions about why you're struggling to breath. - Is it related to asthma or a diagnosed breathing difficulty? If so you need to follow advice from your doctor. If not you may simply be having a panic attack which from experiance I can tell you is horrible. You'll feel like the world is ending and cannot catch your breath. As much as I roll my eyes saying the word "mindfulness" it does actually work in this situation. I have a figit toy but I know rubber bands help too. Anything that can hold your attention and bring you into the moment to help you regulate your breathing and emotions. Download a breathing app that helps you steady your breathing and calm down, this may also help.

Oh how wish I could just hug you right now. Sometimes, when we find ourselves becoming this upset, a bit of anxiety and panic setting in. Which could be the reason for the trouble you breathing. Of course, I’m not a medical professional so will always recommend talking your doctor if the problem persists…You can try some breathing exercises, such as taking a deep breath in through your nose as if you were smelling a flower and then blowing out of your mouth as if blowing out a candle. You can also do grounding exercising which relate to focusing on your senses. Such as looking around the room and counting all the squares. Google grounding exercises for more ideas.

Use your imagination at your advantage. How? By trying to imagine things that make you relax. Find calmness in the little things. Afterwards, try to slowly concentrate in your breath and take deep breathes until you feel better. Then I suggest to drink some water or find some food you like. Clean yourself from all the crying and do some relaxing activities or hobbies. For example, try drawing, dancing, reading, walking, physical exercise, puzzles, etc. Those things that will make you focus and serene. If this doesn't work and the lack of breathing seems very serious, ask for help to someone who is near you or use some sort of communication item to reach help. Hope some of these helps!

Sit down. Close your eyes. Take a deep breath in, then breathe out for twice the length. Focus on your senses, what can you smell or hear at this moment? This will ground you. Continue those breaths, in, out, in, out. You are going to be ok. Think of a time and a place that made you feel safe and happy. Focus on that place. Breathe. When you are feeling a little better, open a window or door and take some deep breaths of fresh air, feel the wind on your face. Right here in this moment you are ok. I hope this helps.