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

3 words: Deep Belly Breaths! Focus on your breathing. As obvious as it seems, when we’re struggling to get a decent amount of air into our lungs, it’s important we try our best to slow down and soothe ourselves. We can achieve this by taking slow, deep breaths through our belly. Our chest only really allows for shallow breaths. You can tell where you’re breathing through by which part of your torso is moving. If your chest expands and deflates, you are not taking belly breaths! Seems intuitive, right? ♡ Because it is. It just takes some practice while we’re panicking. I wish you the best! You are never alone.

I have had times in my life when I ended up crying and couldn't breathe. It was a really tough time when I couldn't see the light at the end of the tunnel. Now things are back to normal and don't cry as much. Crying is a good thing as it lets out the emotions and the experience feels ever so real. So, what to do well you could accept the crying and experience it as possibly after you finish you'd feel better. You could write things down so you can think back to how you are feeling after you have cried. What do you think?

If you are struggling to breathe then drink water. Calm yourself down and then close your eyes and take deep breath. In your mind repeat these words given below: "I know my importance and I love myself. I know myself." Then open your eyes slowly. If you are still feeling sad then write your feelings in a personal notebook or a diary. That's my personal way to deal with people who are crying or deal with myself when I cry. Smile and stay positive. You know your importance. You know who you are. Good luck. Remember happiness is within you. 💛

Take deep breaths in and out. Count as high as you can as you breathe in and count as high as you can as you breathe out. This is something that they have you do in a yoga class, and it helps in the fact that it takes your mind off what is making you so upset, and making you focus on something that isn't causing you any harm. You can also try taking a hot shower. Taken a hot shower has been proven to help relieve stress and help with depression, also the steam from the heat will help clear your sinuses and make it easier to breathe.

Personally, I can really relate to this question. Growing up I would come home from school and start crying and had difficulty breathing. I would talk to my therapists about it, and they gave me some ideas of things I could do. I started meditating, I would download some relaxing piano music on my phone, and whenever I would have a hard time with my breathing I would simply plug my earbuds in. It took a while for me to adjust to this technique, I was hesitant at first because in all seemed very very clique to me. It took a long time, but eventually, meditation began to help me with my anxiety attacks.

When this happens to me, depending how deep in the panic I am, I try to focus on something, anything. Touching something to focus is especially good because it puts you back in the current moment and grounds you. Try to get the deepest breath you can but don’t stress if you can’t get as deep as you want, we’re working on that. When you breathe out pretend you’re blowing out candles across the room. Exhale for a good 6 second. Now hold it. Repeat. Now that this is temporary and you WILL breathe ok again. Take it one second at a time until you feel you are stable.

Try to do the 4-7-8 exercise. Inhale for 4 seconds, then hold the air in your lungs for 7 seconds and exhale for 8 seconds. Repeat this exercise as many time you want. This helps you to calm down and to breath. It can also help you before a test or a important event, it helps you to feel more secure and confident about yourself. If you feel like it could help close your eyes while doing the 4-7-8 exercise, so you can fully relax and concentrate. After this exercise try to control you breath for a couple of minutes.

Surely the same things don't work for every person, but right here on 7 cups there are self help, meditation and mindfulness exercises available for free. Some of those things include trying to distract yourself with something else like a task, and practicing being present in the moment. We spend so much time in the past and future, we can only act in the present but spend so little time there. Take a deep breath, and get your dishes washed, but train your mind to notice things with your senses, study the surface of the plate, the temperature of the water, the smell of your dish soap and be present in the moment. Sometimes after some mindfulness exercises you can quiet your anxiety long enough to see the situation that is causing you emotional distress a little clearer.

It is a good things to try to distract yourself from negative thoughts by focusing on neutral objects thoughts or even better replaying fond memories. Furthermore, distracting yourself with task is very effective. For example, counting to a specific number that you choose like 55. Concentrating on simple tasks can help you compose yourself. Another option is to try find objection around you that fit a specific criteria. Round. Yellow... so on. In addition, you can lean/ hug (on) your family members or someone you trust (friends, lover and etc.). However, if this isn't an option try hugging a pillow, make sure it is soft so that you can grab it if you need. This kind of motion can provide leverage. Try to focus on the sensations on you palms and all your body.

You should drink water and try to calm your breath by making a fist and concentrating on regulating your breath. And if you can't do that then just talk to someone who you think would help you. You can always come on this site and try to get help as well. And just remember it will all be okay in the end. Sadness doesn't last forever. There will come a time in future when you will laugh at this thinking how minor this problem was. I hope this helped you. :)

Begin with a breathing exercise to calm your breath and your mind as much as possible. A common one I see a lot is square breathing, where you breathe in for four counts, hold for four counts, breathe out for four counts, and hold again for four counts. You can also find other breathing exercises online to find one that helps you the most. Just continue to do the breathing exercise for a while until you are sure you are 100% calm so you do not start crying and fall back into that state again. Once you are calm, try and splash your face with cold water to reduce redness and also generally refresh yourself.

When I feel overwhelmed and find it hard to breath I do a 'List Game'. I list five things I can see, four things I can touch, three things I can hear, two thing I can smell and one thing you can taste. I find if I do this I'm forcing myself to live in the moment. It is very grounding. If I'm trying to find and list all these things (out loud) I don't have the chance let my mind run wild. this is a trick I have been using for many years and I can not think of a time were it didn't work.

As someone who is autistic and who experienced abuse as a child, I find it especially comforting to have a stuffed animal on hand to squeeze. I have always imagined my stuffed animals to have personalities and sometimes I have conversations with them in my head that help me to feel safer and become more calm. I like to discretely carry one in my bag and hold the bag tightly if I am in distress. If I'm at home, I like to use my weighted blanket if I can manage to get to it in time because the weight of it makes me feel safer.

well first of all, if you have someone you can talk to, that should be the first thing you should find. If not, try clearing your mind. it sounds difficult but it's a good coping strategy of mine. Clear your mind and just count your breathing. I will count 8 counts when I breathe in, 4 counts when I hold it there and 7 counts when I breathe out. This also works for when you're trying to sleep! It calms me down and gets me situated again to think clearly and overcome my anxiety. I hope this helps :) :)

Deep. Breaths. Stop thinking about anything for one moment, focus on your breathing. Take deep breaths -breathe in for 5 seconds. Hold it for 4. Slowly breathe out for 6. Keep doing this. Take your mind away from what's causing you pain - focus on our breathing. Close your eyes, try to feel your heartbeat, listen to the sound of air entering and exiting your nose, feel the surface you're sitting/standing/lying on. Don't think of anything - no what if's, what about's. Deep breaths. Hug a pillow, a pet, find a trusted loved one. It will be okay.

Fist of all it's ok that you are crying this much, try to be kind to yourself. The best thing you can do is to take deep breaths, try to slow down and breath. If you cannot catch your breath try to slow your thoughts down, park them to one side. Find a way to sooth yourself. For example rubbing your own arm like someone else would to comfort you can make us feel comforted. This will help you slow down and be able to catch your breath again. Once you are able to take deep breaths a d focus on doing this. Be kind to yourself. It'd ok to be upset and you can be your own friend during this.

The most important thing is to understand that there is nothing wrong in crying. It just a way to let out a lot of vented emotions. Crying may help you cope with all the stress that you are feeling at the moment. While crying if you find yourself struggling for breath, the best way to deal with the situation is to slow things down. I follow a 3D method - Deep Breathing - > Drinking Water -> Distraction. Start with slow deep breathing. Breath in for 5 counts , hold the air in for 2 counts , exhale for 7 counts. Do it for 2 - 3 minutes. Next go and gulp 500 mL of water. Gulping the water down is the key. It helps settle down you anxiety. Now the last step is to distract yourself for a while. Do it consciously. Say to yourself, "I know I have a problem, but I will give it a rest for now. I will go for a mindful walk and tackle it after I am back."

I would tell you that your tears are like unstopping rain that eventually will bring a rainbow after it, take a deep breath and it’s all okay. The happiness is in you, you’re strong and nobody can tell you otherwise. You were okay and you will be okay. There is one way I use to feel better when hard situations appear, try to imagine myself giving someone else an advice but write it down and read it over and see how good of a friend I am will not only make me feel like a good friend but also better.

First try to ground yourself. Find five things you can see and three you can touch, to start. Then inhale for four seconds, hold for seven seconds, and exhale for eight seconds. When you repeat this process, it helps reset your breathing back to a more stable rate. Another important thing to note is if you can help it, not to try to stop the crying, but rather allowing it to run its course and your body to purge the emotions. Remember, after a crying or panic episode to hydrate with lots of water (though don’t down a bunch! You might get a stomachache), and maybe have some orange juice to boost your system. Stay safe everyone!

Whenever that happens to me, I usually think about things that calm me down. I have a chant that I repeat whenever I feel that way. My favorite color, My best friend and my favorite animal. I just think about that and keep repeating that and it helps me calm down. You can think of any 3 things that make you happy and keep repeating it. And focus on your breathing. You can use the 47, 8 method. Close your mouth and inhale through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, to a count of eight. Repeat the cycle three more times for a total of four breaths.

If you end up crying, there is no question to be asked here, you need to ask for help. Some "smaller" issues that occur from time to time may push you enough to make you tear up, and maybe they are issues you can deal with either by yourself or with friends, or even here on 7 Cups of Tea. However, if you start affecting your life too much, basically consuming you and affecting your physical health, please seek medical / professional as soon as you possibly can! You have people around you who care about you, even if they don't show it most of the time. Don't let them down, take care of your health.

First of all , you need to get to someone quick. And if you’re not around someone then , try and calm yourself down. Take deep breaths. Don’t get overwhelmed , pray about it. Then if you feel like things aren’t getting any better, you should consider going to the Emergency Room. Don’t ever get yourself like that, because things can go bad. Keep yourself as stress as possible , don’t get upset about anything. If you do get upset, call someone & try & talk to them about it, maybe they will give you advice. Everything will be fine. Have a great day.

First thing you want to do is try and calm yourself, if its due to medical issues tell someone around or call and ambulance. Though the best solution is trying to be calm, as hard as it might be. Think about the problem causing you to feel this way and wonder what you or someone else could do to make the situation better. The key is calmness, breath in and out very slowly to slow down your heart rate. Don't panic or over think as it can be dangerous. Keep telling yourself it will get better and you will be fine.

If you're in a convenient place, splash some cold water on your face or let it run across your wrists, you will find that can reset your breathing. Other things to try is notice whether you are breathing through your nose or mouth, if it's hard to breath through your mouth, then try breathing through your nose, and visa versa. Both of these methods break you into doing something that gets you into your thinking mind and away from the 'locked in' emotional response. Crying is a natural and healthy response, but if you feel you need to understand it more, or you feel you cry too easily/often some simple techniques can help manage it. Things that are easy in the moment are wiggling your toes, or pressing the roof of your mouth with your tongue.

Take a few deep breathes and have a glass of water. It’s ok to cry and release the emotion at that moment as long as you know how to get back, get a grip and be in control of your mind. You need to understand what can make you feel better and how you can release the built up emotion in better way such as taking a bath, going for a swim or run, cleaning up, talking to someone, writing in a journal. If you need a break or need to talk, prioritise it without delay. Give yourself some ‘alone’ or ‘me’ time.

Close your eyes, and slow everything down. Use a counter beat of four, and slowly breathe in and out, at least try. In, one two three four. Out, one two three four. Keep repeating until you can at least breathe a little bit. You can also use this method to calm you down. To keep you from crying and not being able to breathe again, occupy yourself with something. When I’m upset, and I’m done with my breathing exercise, I listen to music on my phone and clean. Or I color and draw. There is many different things to do.

These are both signs of a panic attack. I struggle with anxiety myself. When you are struggling to breathe in those moments, hold your finger in front of you and imagine it is a re-lighting candle that you are trying to blow out. Gently try to blow out the flame. This will slow your breathing and heart rate down to help calm you down. Or you can try finding something you can hear, something you can touch, something you can taste, something you can smell, and something you can see. This does two things, 1) Gets your mind off of whatever caused the attack and 2) Forces your mind to focus on 1 thing and nothing else. I hope this helps :)

You should always take a moment for yourself obviously. You should just take a moment to sit down and close your eyes and try to relax yourself. Then when you feel better, even if it’s after an hour, text back to your listener but don’t leave them hanging!! Tell them that you are going to take a minute for yourself and that you’ll be back. You are important to us and we will understand when you say that you’ll take a minute for yourself, whatever helps you is what makes us happy. We are here to help you and understand you.

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.

From experience, it's good to clear your head as much as possible and think about a happy place or memory for you. It always tends to calm nerves a lot. You can also try to think about something that makes you laugh, if you can. And if all else fails, it's okay. Because you can just keep your head clear from negative thoughts whilst focusing on regulating your breathing. Another thing I suggest is closing your eyes whilst doing any of these. This will help you focus better, and will also calm your nerves as well. In my experience.