According to the U.S. National Library of Medicine, a normal breathing rate for an adult at rest is 8 to 16 breaths per minute. When a person becomes hysterical, however, breathing generally becomes far more rapid. This is also known as hyperventilation or over breathing, and can leave a person feeling as though he is struggling to breathe. This struggle is likely to incite further panic. Simple breathing techniques may help someone who is hysterical calm down.
Candle Breathing
When you breathe, you inhale oxygen and exhale carbon dioxide. Panicked, rapid breathing as seen in someone who is hysterical leads to low levels of carbon dioxide in the blood, which in turn causes other symptoms of hyperventilation, such as dizziness. The U.S. National Library of Medicine suggests two simple breathing techniques as good ways of increasing carbon dioxide levels and combating hyperventilation. The first is to make like you are blowing out a candle and breathe through pursed lips. The second is to cover your mouth and one nostril and concentrate on breathing simply through one nostril. Both of these techniques will limit the amount of oxygen and help restore carbon dioxide to normal levels.
Diaphragm
Have the hysterical person concentrate on breathing deeply from her diaphragm, or belly, rather than shallowly from the chest. Count slowly for three as she breathes in through her nose, then lets the breath out just as slowly, through the mouth. Repeat this at least 10 times or until the person begins to calm down.
Paper Bag
Breathing into a paper bag is a good way of building up the carbon dioxide in your body, which should help calm a hysterical person down. As noted by Net Doctor, the size of the bag isn't especially important, although it should be large enough that you can breathe a decent amount of air into it -- 6 inches by 4 inches is sufficient. Cover your nose and mouth, and breathe slowly in and out, into the bag.
Long-Term Techniques
If you are prone to over breathing or becoming hysterical easily, it may help to practice structured breathing exercises every day. Try the following, as noted by Brown University's Psychological Services. Sit comfortably on a chair wearing loose clothing. Place your left hand on top of your breastbone and your right hand on top of your navel. Watch your hands as you breathe in and out through your nose. Your right hand on your navel should move up and down while your left hand remains still. Practice three or four times, several times during the day, concentrating on achieving long, even breaths. Consciously try to slow down your breathing, inhaling and exhaling at an even pace. Try to slow your breathing right down to between three and six breaths per minute.
Tags: carbon dioxide, hand your, breathe through, breaths minute, calm down, concentrate breathing