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

It can be scary to feel like you can't get enough air while you're crying...sometimes the feeling makes you even more upset and you cry harder, and it gets even harder to breathe still! It's important to remember that, even though it feels like you'll run out of air, you are healthy and safe. It can be helpful to take a moment and try to mindfully take a few deep breaths. This break from crying can "reset" you a bit and help your body to calm down. There are lots of videos and visuals around the Internet that feature soothing sounds and motions to breathe along with, too.

Put one hand on your stomach and one hand on your heart, and take three deep breaths. This simple, physical step can be a great place to start towards feeling better. Once I feel myself being more calm, I try to bring logic back into the situation. Why was I crying? What made me so upset? If it's something that I can control, I do whatever I can to make myself feel better. If I can't control it, which is most of the time, I find that venting to a loved one is very helpful. They usually can't fix the problem either, but knowing that someone hears me is important.

If you are crying to the point that you can not breathe, I recommend that you put your arms above your head as this opens up your airways and allows your lungs to expand more fully. It is okay to cry! If it is physically hurting you, try to calm down a bit. You may also want to wash your face, or apply a cool wash-cloth or ice pack to your forehead and/or neck to help cool and relax you. Try taking deep breaths. Also, try reaching out to someone for support, if you are crying this hard often, you could probably benefit from some therapy. Overall, crying is normal and perfectly healthy so do not feel ashamed or embarrassed.

I'm so sorry if this happens to you, and I truly hope you are okay!! I'd recommend first sitting up or standing up, put your hands on your head, close your eyes and try to quickly think of something that relaxes you. When you're crying/sobbing that hard you are breathing in and out so quickly you aren't breathing in any actual air. So try to to focus mainly on your breathing, try to slow down. Think of drawing a box, Breath in 3 seconds, breath out 3 seconds, (as you breath in for 3 make a line of the box, then make the next when you breath out) this will help distract you. When you can breath okay, drink lots of water. I hope you're okay! Stay strong!//

Hi there, different people find different methods that work best for them but there are a few things you could think about trying if you find yourself in this situation. Quite a popular one that I have heard frequently is the grounding or 5-4-3-2-1 method (both the same method just different names): this is where you focus on your senses and name 5 things that you can see, 4 things that you can hear, 3 things that you can feel, 2 things that you can smell and 1 thing that you can taste. Another method that people like to use is to fully focus on their breathing rather than using a distraction method. There are short videos that you follow that has typically a moving image, when the image expands you exhale and when it gets smaller you inhale (or however the explanation says to do it). You may be able to find one of these images on the 7 cups anxiety subcommunity. The last method that I will mention is simply talking to someone, it can be a friend, a relative or maybe a listener on here and this can sometimes serve as a distraction and help us focus on ourselves and on our breathing. There are many methods out there, more than just the three I have mentioned so I really hope you find the best one for you.

If you often find yourself struggling to breathe, you've likely moved out of the crying spectrum and into the panic attack spectrum. Often times, it can be difficult to distinguish between intense emotions and a mild panic attack, so I'd recommend reading up about it. Shortness of breath is a main indicator of a panic attack. So next time you feel this coming on, try to observe what other indicators there are- dizziness, fast heartbeat, shaking, sweating, etc. There are ways to learn to cope with frequent panic attacks, but the first step would be to identify whether or not it is a panic attack and then to try and figure out what is triggering it :)

remind yourself that you can do this. focus on your breath, not the fact youre struggling to breath. this is what helps me: breath in through your nose for 5 seconds hold your breath for 8 seconds breath out through your mouth for 5 seconds hold your breath for 8 seconds and then you repeat for as long as needed what this does as it calms down your breathing and helps you process all them racing thoughts because you can get yourself into a calm mindset. ive been doing this for years and it takes a bit to remind yourself to do this exercise but after time you get better at telling yourself to do it

I have definitely been in your situation. sometimes, emotions are so overwhelming that it is difficult to regain composure and take a moment. It feels like you're in between consciousness, but it's important that you have someone there that can help you. I like to go on my phone and try to distract myself until i can breathe normalyl again. Take deep breaths and let your mind relax. You got this and once you get over it, you are able to reflect and understand why you felt the way you did. Talk about it with someone, either one of us or friendsfamily.

Square breathing. Breathe in while counting to four, hold your breath while counting to four, breathe out while counting to four, hold for four. repeat. Try to imagine yourself drawing a square as you do this, to keep it a pattern. If this doesn't work, you can watch progressive muscle relaxation. This will help you untense your muscles one by one, from your face, neck, shoulders, arms, stomach, hips, thighs, lower legs, and feet. This will help you regulate your breathing slowly as you do this. If you cant get your breathing under control, and you have a breathing problem such as asthma, please use your inhaler. If all fails please call an ambulance.

This is how I feel when I'm starting to have a panic attack. I'm not a doctor, so this is NOT a diagnoses. What helps me when I feel this was is the 54321 method for anxiety. I become very conscious of my breathing. Slow and steady breathing for 30 seconds. Once my breathing shows some... i focus on 5 things I can see. Say those things in my head and focus on them. Then 4 things I can touch. Focus and say them in my head. 3 things you can hear. Name them. 2 things you can smell. Still naming them in my head. And finally, one thing you can taste. It only takes a few moments to focus on each thing, but it really does help to ground you and bring you back into your body and into the moment.