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

I know this feeling very well. Let yourself cry, but breathe. Seriously, force yourself to breathe. And if you have the chance to, have someone next to you. Sometimes when I can't breathe is because I feel like I'm drowning in my emotions, and it can get very scary. Having someone next to me can be very reassuring and distracts me a lot in those times. Otherwise, you can try and use something called the "fourfold breath". You inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold your breath for 4 seconds. Try and repeat it until your breath calms down, focus on it, and let yourself realize that your emotions are simply that, emotions. If you find yourself breaking down crying again, try and eat something small, a candy, or even drink some water. It lets your body know that everything is fine, and really helps breaking the cycle of negative emotions and thoughts. I hope this helped!

In my experience there are a few things you can try, but if they work might depend on you as a person and on the situation. First of all you should try to go in a place you feel as safe as possible. This could be, for instance, and empty bathroom, or an empty corridor. It really depends on where you are. The second thing is you should try is to focus only on your breathing, and try to focus on breathing slowly. You should try to breathe in for a number of seconds, hold for the same time, breathe out and hold again, always for te same time. For me the umber 4 works best. Sometimes also drinking a sup of water can help, because when you drink you're body is forced to breathe slowly, but it's not always the best idea. Don't do this if you feel you're fainting. Another thing you can try are grounding thecniques. 'm sure you've heard of the one where you have to look around you and find 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This is the most faous but there are many others that work even better in my experience. The one I use the most on me and others is to pick up something and describe it, but there are many others. Google it to find a complete list and try a few to see what works best for you. The last thing you can do is explain a close friend what to do when you're feeling this so when you need it you have someone who knows what to do, so you can avoid other people panicking as well and making things worse. That's all I have, I hope it helps.

If you do end up struggling to breathe, one of the first thing you should do is to contact the closest family member or friend who is nearest to your physical location to help out. Whether or not it is to the point where you are having respiratory distress or if you are simply anxious, it is always safer to have another person nearby in case you need emergency help. It is unrealistic to say that one can stop crying so hard in the heat of the moment, so have someone there as a distraction to stop crying and for emergency support. Once you are able to stop crying, go ahead and find a trusted person to talk to for emotional debriefing.

relax, and be open into the moment as much as possible. while placing your hands on your lower belly feel the rise and fall of each inhale and exhale breathe. then notice how the breathe is feeling in the body as you become an observer of the thoughts that are happening in and around you. crying is an emotional release and our spies need time to process these difficult emotions. being very kind and gentle with yourself during this time can help calm the body nervous system response and let you breathe a lot more freely into the space that Needs to be felt.

Finding yourself struggling for breath is one of the most frightening things to happen. It causes panic which can make breathing worse. The first thing to do is to consciously take control of your breathing. PAUSE. FOCUS. SLOWLY breathe in and out. This will break the fear and panic. After a few moments breathing will become easier and calmness return as the muscle tightness relaxes. Continue to focus on your breathing, take deep breaths slowly in and out. Stay calm. If you still struggle to breathe get help - ring the emergency services who can provide further help if required.

It sounds like you might be experiencing a panic attack. If you find yourself in this situation, you likely were feeling really anxious, and this can often cause panic attacks(increase of heart rate, difficulty breathing, etc). There are a few techniques I suggest. 1. Deep breathing I know it sounds impossible, especially when you’re on the edge of hyperventilating. However, try to focus on your breathing. The feeling of air as you breathe in, the way the air feels traveling to your lungs. The feeling when you take a deep breath out, and the air traveling back out. If it helps, take a second to close your eyes and breathe in and out, making each breath longer and slower, until you feel you can breathe normally again. 2. Grounding exercise Another technique I would recommend is the grounding exercise. You can do this while deep breathing, or before/after if you prefer. It goes as follows: Look around you. Identify and name: 5 things you see 4 things you feel 3 things you hear 2 things you smell 1 thing you taste This is often used when you start feeling anxiety, which can lead to a panic attack. If you feel yourself starting to get really nervous over something, try this out. And if you have difficulty breathing, try deep breathing and the grounding exercise. These are only two techniques, but there are many more on the internet. Good luck

Ground yourself first then dissect the reason and solution after. My favorite technique is to sit on the floor against a wall and OUT-LOUD say 5 things you can see, 4 things you can touch, 3 you can hear, 2 smell, 1 taste. May seem silly at first and even if it sounds stuttery at first keep trying. Other options are to use counting mechanism such as how many (object, color, shape...) you can see, counting by a specific number like 3s, or going 1a2b3c... Another method is to just overload your senses with music, food, exercise, pick your favorite. Then once calmer write out you feeling, talk to someone you trust and/or hop on here and talk to a compassionate listener. You are stronger then you think. YOU GOT THIS!

If you feel yourself getting scared that you can't breathe, remember that this is something that happens to many people - it's called anxiety and it happened to me just last week! You are not dying, and you will get through. It's very important to slow down your breathing - if you can talk yourself down on your own, try counting to four as you breathe in, hold, and breathe out. Repeat until you start to feel calmer. If you need someone to help you, you can reach out to a listener on Seven Cups or use guided meditation. There are many that are designed to help calm you in moments of intense anxiety - Insight Timer is just one example of a free app I love with thousands of pre-recorded guided sessions. Breathe. It's ok to feel panicked - this will pass.

The best thing to do during a crying episode when you're struggling to breath, is the "4 square" breathing exercise. The goal is to slow down and regulated your breathing as quickly and efficiently as possible. So, you count in increments of 4 seconds, 4 different times. If you picture a square, that essentially the symbol for this exercise. Breathe in for 4 seconds, hold the breath for 4 seconds, exhale for 4 seconds and hold for 4 seconds once again. Repeat this process until your breathing regulates. It helps if you either close your eyes OR focus on a specific object around you. There are also breathing visuals for this exercise online. They can be googled or youtubed.

The best tips you can do in this situation, which I've discovered after many times being stuck in this situation is to breathe in for 5 and breathe out for 5. This helps to calm you down and help to control your breathing. Another thing I personally do is I call a friend and talk about what is happening and what causes it to happen over the phone. Typically, this helps me a lot but another thing you can do is watch something like your favourite film or tv show or even listen to music to distract from it and sometimes I just sleep it off.