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

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.

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.

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.

Go to a quiet and safe place, have a glass of water. Take deep steady breaths, continue a steady breathing rate and don’t hold back the tears. Let it all out the first time, put some calming music on try and hum along maybe to take your mind off of it. Get some paper and write down words in bold that you are feeling then rip the paper up and get a new piece and write down positive words. Make a cup of chamomile tea. Get someone that you trust and talk it out. Go for a walk outside and don’t forget to breathe

Struggling like that can be very difficult. I’ve found that taking deep breaths can really help. Try and use your deep breaths to slow your mind, and in turn calm yourself. Try to focus on your breaths. There are tons of breathing exercises you can find to help you really help you relax. I find that guided meditation exercises can really help in situations where I’m crying and I can’t breathe. They can help guide you especially since maybe you are too upset to help yourself. Find things that work for you and relax you. That way when you get to this point next time you are better equipped to help yourself.

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.

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!

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.

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."