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

Take a seat. Then, place your hand on your chest. Take deep breaths, counting to three, then releasing after a 3 count. Feel the weight of your hand, the thump of your heart. Try to focus on slowing that beat just a little. Don't focus on anything else around you. You can do this. You are safe. You are strong. If your lungs are still too tight, raise your arms and put your shoulders back. Deep breaths in and out. Feel them rise and fall. Continue this until you have calmed down. Best of luck. You can make it through this.

It depends on how hard you are crying. If you still have some control, you could try a breathing exercise called coherent breathing: First make yourself comfortable. Then inhale trough your nose while slowly counting to 5 and exhale through your mouth while also counting to 5. This way you manage about 5-6 full breaths per minute. Do that for a few minutes. It will lower your stress level and increase your heart rate variability (HRV). It takes a little time to notice an effect, but you will feel better soon. The more often you practice, the easier it will be and results will come quicker.

If you are crying and find yourself to have trouble breathing you should try to inhale slowly and deeply and then exhale slowly. It is very possible that you are having a panic or anxiety attack. When you start to have trouble breathing try to breath in for three seconds and breath out for three seconds to help slow down your breathing. This is obviously only if you are breathing too fast and it seems like breathing is taking a lot of effort. If this doesn't work you will probably want to get to a hospital since there may be a bigger problem such as asthma.

First and foremost, if it's an external issue causing it, remove yourself from that area. Next try to take slow, deep breaths. Concentrate in the task of just inhaling through your lungs, feeling your chest and belly expand with the air, hold that air for just a moment, remember that nothing else matters except for the here and now. Exhale and in your mind watch the air leaving your body. At this point, you can either continue with this, or reach out to someone (I hear they have a lot of great listeners on this one site called 7 Cups of Tea). It can be anyone that you are able to just talk to, a friend, family, online help chat site, crisis call center. If you can't calm and slow things down on your own, reach out for help asap, that's what they are there for.

When I have found myself in a similar situation I try to refocus my attention on something, anything. Sometimes I find myself staring at the patter on the ceiling or the duvet, or count how many times I've blinked, or sing an almost forgotten song to myself, trying to force the lyrics back into my brain.

Take deep breaths for several minutes. If that does not work, find someone to support you through this trying time to ensure that your breathing issue is not related to health.

You should tell an adult. This could be a serious issue that needs to be looked at by a professional Doctor, or therapist.

Take long, slow deep breaths; remind yourself that everything is okay. You can cry, it's alright to.

Breathe in your nose for four and out of your mouth from eight. Just focus on your breathing. It's all going to be okay.

No matter how hard or how long you cry, you want to make that you keep yourself hydrated and you are able to breathe. If you are unable to breath you want to calm yourself down. Stop thinking about whatever it is you are thinking about and just focus on breathing. Inhaling and exhaling. Close your eyes, go to a quiet room if you can just breathe.