Understanding the Anxiety-Shortness of Breath Connection

The Physiology Behind Shortness of Breath in Anxiety

The primary reason why anxiety causes shortness of breath is due to the spikes in heart rates that you experience during heightened anxiety. This happens due to your body’s fight or flight response, which signals the release of stress hormones, eventually constricting airflow. This often adds to the distress that comes with anxiety, compounding its effects. Anxiety has also been shown to cause the chest to tighten, further aggravating it. It can feel scary to not be fully in control of your breath amidst the already existing extreme mental distress, but with the right research-backed steps, you can find relief from them over time. 

Identifying Anxiety-Induced Respiratory Symptoms

Anxiety-induced symptoms are generally a way for your body to alert itself in a perceived threatening situation, triggering flight or fight responses. The most common associated symptom with respiratory discomfort is an increased heart rate due to the increased need for your body to pump blood, preparing to take on the threatening situation. Besides shortness of breath, you may experience chest tightness, suffocation, muscle tension, nausea, restlessness, or dizziness. Remember that facing breathlessness itself can contribute to an increase in anxiety, so taking the right steps to alleviate this specific symptom is crucial. It is also normal that you may doubt that shortness of breath may be due to an underlying medical condition. While self-diagnosis should be avoided and can lead to increased stress, it is best to check for any medical issues just to be sure, as this will help you focus on your mental health. 

How Anxiety Triggers Shortness of Breath: The Mechanisms

Shortness of breath and other physical symptoms happen in the fight-or-flight response to protect you. With anxiety, you may not be running for your life. But your body still responds as if you are.

You experience chest tightening, shortness of breath, and faster breathing because your body is trying to get more oxygen to your muscles, preparing you to run. Your heart rate increases, and you may feel hot as more blood pumps into your muscles, preparing you to fight.

All of these symptoms are normal body responses designed to save your life.

Of course, you probably aren’t often running or fighting for your life — from wild bear attacks or men with chain saws. But your body still reacts to your trip to the crowded grocery store, your work presentation, and other anxiety-provoking events as if you were.

Managing Anxiety-Driven Breathlessness: Practical Tips

While therapists are best equipped with the tools to help you manage anxiety better over time, you can engage in some commonly accepted practical self-care measures to prevent and deal with anxiety-driven breathlessness. Deep breathing exercises are some of the most commonly recommended techniques as they help regulate your breath, while mindfulness techniques such as Yoga and meditation can also be beneficial. Identifying your triggers and possibly discussing them with someone close to you or a therapist is important. Being conscious and aware of it is the first step towards finding the right behavioral response. Maintaining overall wellness that includes exercise, good nutrition, and sleep can go a long way.  

While facing shortness of breath amidst an anxiety attack, try to perform grounding techniques like clenching your fist or muscles across the body, slowly releasing them over time. Think of ways to distract yourself by focusing on a specific object or detail around you. Try to remind yourself that these are symptoms you are aware of and familiar with. 

Breathing Techniques for Anxiety Relief and Improved Respiration

As you look to find relief from anxiety, breathing techniques can be invaluable in finding relaxation and control. Diaphragmatic breathing, for example, helps you expand your diaphragm and includes deep breathing, promoting improved self-connection. Pursed lip breathing is another controlled breathing technique that allows you to stay in touch with the present. Techniques such as abdomen breathing, equal breathing, alternate nostril breathing, and more help calm down the nervous system and reduce the effect that anxiety has on you. These also allow you to have a better grip on your oxygen intake and respiratory patterns in the long run, preparing you for episodes of heightened anxiety. 

Seeking Professional Help: When to Consult a Healthcare Provider

Experiencing shortness of breath is not uncommon for people who struggle with anxiety. Still, if you are facing it regularly or feel that it is not linked to your anxiety, it is a good reason to visit a doctor. Do not ignore other symptoms that often tag along with anxiety, including light headedness, tight chest or excessive sweating, and even pain. As for mental health treatment, if you are coping with anxiety, it is already a good reason to seek professional help. A therapist is best equipped to find the ideal preventive and management strategies for you to cope with anxiety better based on your specific needs and goals.

Lifestyle Changes for Anxiety Reduction and Better Breathing

While some causes of breathlessness are more severe than others, it is advised to ensure overall physical and mental wellness to prevent it from recurring or worsening. Firstly, avoid smoking. Not only is this healthy for your lungs, but dependence on tobacco while facing anxiety is a recipe for increased stress. Try to avoid pollutants that you know trigger your allergic reaction. Shortness of breath can also result from a sedentary lifestyle, so regular exercise, balanced dietary choices, and optimal sleep could reduce breathlessness over time. If you continue to experience symptoms despite your efforts to control anxiety-induced breathlessness, consider visiting a medical expert for any underlying conditions. 

Embracing Mindfulness: Cultivating Calmness and Breath Awareness

Anxiety is challenging and can overwhelm you. While immediate respite is often not achievable, taking steps toward long-term relief is possible, and mindfulness is one way to attain it. Mindfulness focuses on being in the present moment and creating awareness about self. Observing your breath and creating controlled breathing patterns provides a more significant level of independence to a person facing anxiety. Mindfulness enables you to be more self-aware, identify triggers, and manage anxious thoughts and panic. Remember that mindfulness is one way to manage anxiety symptoms and is most effective when paired with regular, expertise-driven therapy sessions.

FAQs

1. What does shortness of breath from anxiety feel like 

Some symptoms of shortness of breath due to anxiety include struggling to get enough air, often accompanied by a racing heart, chest tightness, and faster breathing. It may be distressing and lead to feelings of suffocation, muscle tension, restlessness, nausea, or dizziness, compounding the anxiety.

2. What helps with shortness of breath from anxiety?

To alleviate shortness of breath from anxiety, consider practicing deep breathing exercises, mindfulness techniques like Yoga and meditation, and grounding methods. Identifying and discussing your triggers with someone close or a therapist is important, and maintaining overall wellness through exercise, good nutrition, and sleep can also be beneficial.

3. Can anxiety cause shortness of breath daily?

While anxiety can cause shortness of breath, experiencing it daily may indicate an ongoing issue that requires attention. If shortness of breath is a persistent daily occurrence, it's advisable to consult a healthcare provider to rule out underlying medical or mental health conditions and seek appropriate treatment. 

4. Can anxiety cause difficulty breathing?

Yes, anxiety can cause difficulty breathing, and it often leads to a heightened state of physiological arousal, with increased heart rate and rapid breathing. This can make you feel like you're struggling to catch your breath or breathe normally, which is a common symptom of anxiety and panic attacks.

5. Can anxiety cause low oxygen?

Anxiety itself typically doesn't cause low oxygen levels. However, during anxiety or panic attacks, people may hyperventilate and start to breathe faster yet less efficiently than normal. These shallow breaths can lower your oxygen levels. 

6. What are 5 emotional signs of stress?

While emotional signs of stress aren’t set in stone, some common signs include anxiety, irritability, mood swings, and lack of focus.