How to Tell Comfortable Breathing From Too Much: Signs to Slow Down or Stop

Urgent first

Stop the exercise and breathe normally. In the US, call 911 if someone who has fainted does not become alert within a couple of minutes, or has chest pain, a pounding or irregular heartbeat, loss of speech, vision problems, cannot move a limb, or has convulsions. [1] If you are unsure, treat it as an emergency. Rapid breathing for the first time may also be a medical emergency. [2]

The simple rule

A breathing exercise should feel easy. The NHS stress technique says to let the breath flow as deep as is comfortable, "without forcing it," and to make yourself as comfortable as possible. [3] If an exercise feels like effort, strain or a struggle, it is too much for now. Return to ordinary breathing.

Comfortable breathing: what it feels like

Based on the NHS description, comfortable practice means:

• You can do it standing, sitting in a supported chair, or lying down. [3]
• Clothing is not tight around your chest or belly. [3]
• The breath is gentle and regular, not forced. [3]
• Counting is optional, and you may not reach the full count at first. [3]

Signs it is too much: slow down or stop

MedlinePlus describes overbreathing (hyperventilation) as rapid and deep breathing, often without noticing it. [2] Excessive breathing creates a low level of carbon dioxide in the blood, which causes many of the symptoms. [2] The symptoms it lists include:

• Feeling lightheaded, dizzy, weak or unable to think straight [2]
• Feeling as if you cannot catch your breath [2]
• Muscle spasms in the hands and feet [2]
• Numbness and tingling in the arms or around the mouth [2]
• Chest pain or a fast, pounding heartbeat [2]

If you notice any of these, stop, sit or lie down, and breathe in an ordinary, unforced way. The NHS says to lie down until dizziness passes and get up slowly. [4] If you feel about to faint, it suggests lying with your legs raised, or sitting with your head lowered between your knees. [5] Do not do anything dangerous while dizzy, such as driving or climbing a ladder. [4]

The sources we read do not give a fixed checklist for breathing practice, so this list is built from their symptom descriptions. It is not a test. See warning signs during breathing practice for the broader guide.

Feeling anxious counts too

A practice can also be too much emotionally. NCCIH says people occasionally report increased anxiety, intrusive thoughts or fear of losing control during relaxation techniques. [6] If that happens, stop. See when focusing on breath makes you anxious.

Panic attacks can look like overbreathing. The NHS lists a racing heartbeat, dizziness, shortness of breath, tingling and trembling. [7] It says most attacks last 5 to 20 minutes and are not dangerous in themselves, but that most of these symptoms can also belong to other conditions. [7] Read hyperventilation, panic attack or medical emergency.

Not always the breathing

Dizziness has many causes, including ear infection, migraine, dehydration, low blood sugar, anemia and medicine side effects. [4] Do not assume an exercise is the only cause.

Practical limits

• Never practice while driving, bathing, swimming, near water or at heights. This is a precaution we add; see breathwork, driving, water and heights.
• Do not hold your breath or breathe fast and deep on purpose. The sources we read for this page describe neither as part of a comfortable practice.
• Do not push past discomfort to "get better at it." The sources we read describe no benefit from forcing.

Related pages

Dizziness, tingling and fainting during breathing exercises, overbreathing and hyperventilation and the breathwork safety overview.