Many people are familiar with the sensation of shortness of breath: a tightness in the chest, the feeling that you can’t get enough air no matter how deeply you inhale. You might start breathing faster, which can sometimes worsen the feeling.
Experiencing shortness of breath can be alarming, especially when you’re unsure of the cause. While it can indicate a physical health issue, it’s also a recognized symptom of anxiety. So, how can you distinguish between the two, and when should you be concerned?
Our team of mental health professionals is here to assist. Below, we explore the indicators that your shortness of breath may stem from anxiety rather than a physical health condition, and what steps you can take.
Understanding Anxiety and Shortness of Breath
To grasp why and how anxiety leads to shortness of breath, it’s essential to first understand what anxiety is.
Anxiety is characterized as a state of physical, mental, or emotional strain or tension. When you’re anxious or stressed, you might experience symptoms such as:
- Elevated heart rate and heart palpitations
- Breathing difficulties
- Muscle tension
- Sweating
- Worrying thoughts
- Digestive problems and stomach discomfort
- Repetitive, uncontrollable worries
- Irritability
These sensations, while uncomfortable, are a normal, protective reaction to a stressful situation. Anxiety disorders, however, are marked by excessive worrying that is disproportionate to the actual stressor or situation, significantly impacting daily life.
Interested in learning more about anxiety disorders and their treatments? Explore resources on seeking anxiety relief from mental health professionals.
The Link Between Anxiety and Breathing Difficulties
When you encounter a stressor, whether it’s environmental or psychological, your body releases stress hormones like cortisol and adrenaline. These hormones trigger physiological changes to prepare you for perceived danger, known as the “fight-or-flight response.” Your blood flow and blood pressure increase, glucose is released into your bloodstream, digestion slows down, and your breathing rate increases to enhance oxygen intake. This altered breathing pattern can lead to the sensation of shortness of breath, clinically termed dyspnea. You might also start taking shallow breaths, which can exacerbate the feeling of breathlessness.
But what if shortness of breath occurs even without an obvious stressor? Many people occasionally experience anxiety’s physical effects even when not in immediate danger.
Frequent anxiety that disrupts your daily life could indicate an anxiety disorder. If this resonates with you, seeking evaluation from a mental health professional is advisable. Effective treatments are available to help you regain your sense of well-being.
How to Differentiate Anxiety-Related Shortness of Breath
To determine if anxiety is the cause of your shortness of breath, consider whether you’re experiencing other anxiety symptoms mentioned earlier. Anxiety typically presents with multiple symptoms, not just one. If your shortness of breath is accompanied by excessive worry, nervousness, and irritability, anxiety might be the underlying cause. Furthermore, anxiety-induced shortness of breath should be temporary, subsiding once the stressor is removed.
However, it’s crucial to remember that any instance of shortness of breath warrants medical attention, regardless of the suspected cause.
When to Seek Immediate Medical Attention
If you experience sudden, severe shortness of breath that impairs your ability to function or is accompanied by any of the following symptoms, it could signal a medical emergency requiring immediate professional healthcare:
- Chest pain or tightness
- Lightheadedness or fainting
- Nausea
- Bluish lips or nails
- Nighttime shortness of breath
- Coughing
- Wheezing
- Vomiting
- Confusion
- Fever
- Swelling in feet and ankles
- Difficulty breathing when lying flat
- Worsening of existing shortness of breath
Self-Soothing Techniques for Anxiety-Induced Shortness of Breath
Several simple relaxation techniques can help manage anxiety episodes. Practicing these techniques beforehand will prepare you to use them effectively when anxiety arises.
Deep Breathing Exercises
Breathing directly affects heart rate, which is governed by the sympathetic nervous system (fight-or-flight response) and the parasympathetic nervous system (rest and relaxation). Deep breathing techniques can effectively ground you and alleviate anxiety symptoms.
Belly Breathing (Diaphragmatic Breathing)
This method, involving deeper breaths into the abdomen rather than the chest, is often recommended for individuals with chronic obstructive pulmonary disease (COPD) as it strengthens the diaphragm. It can also be beneficial for managing anxiety symptoms like shortness of breath.
How to practice belly breathing:
- Lie comfortably on your back on a flat surface or bed.
- Place one hand on your upper chest and the other just below your rib cage on your stomach.
- Inhale slowly through your nose, noticing the hand on your stomach rise while the hand on your chest remains still.
- Exhale through your lips, feeling the hand on your stomach return to its original position.
- Repeat this exercise for 5-10 minutes daily, or as needed.
Box Breathing (4-4-4-4 Breathing)
Practice this exercise at a comfortable pace, ensuring you never strain your breath.
- Inhale for a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly for a count of 4.
- Hold your breath out for a count of 4.
- Repeat the cycle.
Gentle Exercise
Exercise benefits not only your heart and muscles but also your brain. Research indicates that regular exercise promotes positive changes in the brain and nervous system, helping to protect against and reduce the impact of daily stress and anxiety.
To leverage exercise for stress relief, choose an enjoyable routine that you can maintain, whether it’s high-intensity workouts like sprints, brisk walking, or yoga. Aim for approximately 30 minutes of exercise daily.
Listening to Music
When experiencing anxiety, distracting your brain can be helpful. Listening to music or a favorite song can divert your mind from anxious thoughts, easing anxiety and related physical symptoms like shortness of breath.
Explore additional techniques for managing anxiety, such as grounding strategies for coping with anxiety.
When to Seek Professional Mental Health Support
Experiencing some anxiety in daily life is normal. However, if anxiety disrupts your ability to function, interferes with your day-to-day activities, or feels disproportionate to the situation, you might be experiencing an anxiety disorder. These disorders are treatable, and seeking evaluation from a mental health professional is the first step. Treatment options may include talk therapy (such as cognitive behavioral therapy or CBT), medication (like antidepressants), or a combination of both.
Mental health professionals can provide tailored support and treatment plans to help manage anxiety effectively.
Taking the First Step Towards Managing Anxiety
The initial step in addressing anxiety is scheduling an appointment with a qualified healthcare provider, such as a primary care physician, therapist, or psychiatrist. They can conduct a comprehensive assessment, offer a diagnosis, and discuss suitable treatment options to help you feel better.
If you suspect you have an anxiety condition like generalized anxiety disorder, consider starting with a mental health assessment to determine if professional support is right for you and to get connected with appropriate care.
About Talkiatry
Talkiatry is a national psychiatry practice committed to providing accessible, in-network virtual mental healthcare. Founded by a patient and a board-certified psychiatrist, Talkiatry includes over 300 clinicians, works with numerous insurance partners, and offers prompt appointment scheduling. They specialize in treating conditions such as anxiety, depression, bipolar disorder, and ADHD. Begin your journey to better mental health with a brief online assessment.
Disclaimer: The content in this article is intended for informational and educational purposes only and should not replace professional medical advice, diagnosis, or treatment. If you or someone you know is in crisis, please call 911 or a crisis hotline immediately.
Sources:
Emergency Medical Clinic of North America | Approach to Adult Patients with Acute Dyspnea
Front Psychiatry | Effects of Exercise and Physical Activity on Anxiety
