Can you use paper bag to help with breathing?

Using a paper bag for breathing is a controversial technique that has been both promoted and criticized. It involves breathing into and out of a paper bag for several minutes to potentially alleviate symptoms of anxiety, stress, or panic. While some individuals report temporary relief, there are significant concerns and risks associated with this practice:

1. Increased Carbon Dioxide Levels: Breathing into a paper bag can lead to an elevation of carbon dioxide (CO2) levels in the body. While CO2 can have a calming effect, excessive CO2 levels can be harmful and cause complications such as respiratory depression, headaches, dizziness, and even loss of consciousness.

2. False Sense of Control: Using a paper bag may provide a temporary sense of control during moments of anxiety or panic. However, it does not address the underlying causes or help build more effective long-term coping mechanisms.

3. Limited Scientific Evidence: There is limited scientific evidence to support the effectiveness of paper bags in alleviating anxiety or panic symptoms. Some studies have shown mixed results, and the evidence base is insufficient to make definitive recommendations.

4. Hyperventilation Syndrome Risk: Breathing into a paper bag can worsen hyperventilation syndrome, which involves overly rapid and shallow breathing. This can further increase anxiety and lead to lightheadedness and other uncomfortable sensations.

5. Neglecting Professional Help: Relying on a paper bag technique as a primary coping strategy may discourage individuals from seeking appropriate medical or psychological help for underlying mental health concerns.

Instead of using a paper bag, it is generally safer and more effective to practice other relaxation techniques, such as deep breathing exercises, mindfulness meditation, progressive muscle relaxation, and cognitive-behavioral therapy. These techniques have well-established benefits in managing stress, anxiety, and panic disorders.

If you are experiencing significant anxiety or panic-related symptoms, it is important to consult with a mental health professional for proper assessment, diagnosis, and treatment.