Overview
Experiencing shortness of breath can be alarming, whether it’s due to a minor incident like getting the wind knocked out of your lungs or something more serious like an asthma attack. When the cause is unclear, it can add to the anxiety. For many, anxiety itself is the surprising culprit. Anxiety presents differently in everyone. Some people feel a churning in their stomach; others experience an increased heart rate or faster breathing. Understanding when anxiety is behind shortness of breath and knowing how to manage it can be incredibly helpful. In this article, we explore the connection between anxiety and shortness of breath, compare it with other potential causes, and provide practical tips to help manage this symptom effectively.
What does shortness of breath from anxiety feel like?
Shortness of breath from anxiety often feels like you can’t catch your breath, experience tightness in your chest, or feel like you’re suffocating or hungry for air. There is a strong association between anxiety and respiratory symptoms, as confirmed by the studies, including shortness of breath. This sensation can be particularly distressing, as it may create a cycle where the anxiety-induced shortness of breath further heightens anxiety.
Why does anxiety cause shortness of breath?
Anxiety can cause shortness of breath due to several physiological responses:
- Fight-or-flight response: The body goes into a state of high alert, preparing to either fight or flee from a perceived threat.
- Muscle tightening: Muscles in the chest and abdomen tighten or constrict, making it harder to take a deep breath.
- Increased heart rate: The heart beats faster to pump blood to the organs, preparing the muscles for action.
- Rapid breathing: Breathing becomes faster to supply more oxygen to the muscles, which can create a sensation of not being able to catch one’s breath.
- Feedback loop: The combination of these factors creates a cycle where difficulty in breathing heightens anxiety, further exacerbating shortness of breath.
How can you tell if shortness of breath is from anxiety?
Distinguishing whether shortness of breath is from anxiety or another health issue can be challenging. Anxiety can cause a variety of physical and psychological symptoms, including:
- Dry mouth
- Increased heart rate
- Dizziness
- Sweating
- Nausea
- Muscle tension
- Rapid breathing
- Chest pain
- Agitation
- Poor concentration
- Anxiety Disorders
Persistent or severe anxiety may lead to a diagnosis of an anxiety disorder, such as:
- Generalized anxiety disorder
- Social anxiety disorder
- Separation anxiety
- Panic disorder
Signs of anxiety-related shortness of breath
- Stressful event: If shortness of breath follows a stressful event, it’s likely anxiety-related.
- Improvement without medical intervention: Symptoms that improve within 10-20 minutes suggest anxiety.
- Anxiety triggers: Recognizing common triggers can help identify anxiety-related breathlessness.
Differentiating from other causes
- Heart conditions: Shortness of breath occurs with physical exertion and improves with rest, often accompanied by chest pain and leg swelling.
- Lung conditions: Conditions like COPD or asthma include persistent cough, wheezing, and difficulty breathing during physical activities.
Consulting a healthcare professional is crucial for accurate diagnosis and treatment if shortness of breath persists or if other symptoms are present.
How do you get rid of shortness of breath from anxiety?
If you’re experiencing shortness of breath due to anxiety, there are several techniques and treatments you can try to alleviate the symptoms and address the underlying anxiety. Sometimes professional treatments are required to intervene and help you get out of that issue effectively as:
- Medications: Benzodiazepines (e.g., alprazolam, clonazepam) may offer short-term relief but should be used cautiously due to potential dependence and side effects. Also, selective serotonin reuptake inhibitors (SSRIs) are often prescribed for long-term management of anxiety.
- Cognitive behavioral therapy (CBT): It helps modify anxious thoughts and behaviors by addressing false fears and teaching coping strategies.
- Psychodynamic psychotherapy: Focuses on resolving interpersonal and familial conflicts contributing to anxiety.
Some immediate relief techniques that can be helpful include:
- Acknowledge and remain calm: Recognize that your shortness of breath is not a medical emergency and remind yourself that it will pass.
- Deep breathing: Practice deep breathing exercises. Breathe slowly through your nose, hold for a moment, and then exhale through your mouth. This helps regulate your breathing.
- Breathing into a paper bag: Breathing into a paper bag can help balance the oxygen and carbon dioxide levels in your blood, which may ease shortness of breath.
- Nose breathing: Focus on breathing through your nose, which can help normalize your breathing pattern.
- Distraction techniques: Redirect your focus by repeating a calming mantra or counting out loud as you breathe.
You can also opt for relaxation techniques to ease your shortness of breath from anxiety as:
- Diaphragmatic breathing: Lie down comfortably. Place one hand on your diaphragm and the other on your chest. Breathe in slowly through your nose, allowing your diaphragm to expand, and then exhale slowly.
- Pursed lip breathing: Inhale through your nose for 2 seconds. Purse your lips and exhale slowly through them for 4 seconds.
- Mindfulness meditation: Sit or lie comfortably and focus on the present moment. Pay attention to your breath and physical sensations. Practice slow, deep breathing through your nose and exhale through your mouth.
It’s crucial to address the underlying anxiety causing the shortness of breath and consult a healthcare professional for personalized advice and treatment.
When to worry about shortness of breath from anxiety?
If shortness of breath is sudden, severely impacts your ability to function, or is accompanied by symptoms such as chest pain, lightheadedness, or fainting, it may indicate a medical emergency requiring immediate attention. Seek emergency medical care if your shortness of breath is also accompanied by:
- Chest pain or tightness
- Fainting or lightheadedness
- Nausea or vomiting
- Bluish tinge to lips or nails
- Swelling in the feet and ankles
These symptoms can signal serious conditions such as heart disease or severe respiratory issues that need urgent intervention. Even if you suspect that your shortness of breath might be anxiety-related, it’s crucial to consult a healthcare professional to rule out other potential causes. A doctor should evaluate persistent or severe symptoms to determine the underlying cause and to receive appropriate treatment.
For those struggling with anxiety, seeking professional help is essential. Anxiety can significantly impact your quality of life, and medical professionals can provide a proper diagnosis and effective treatments. Don’t hesitate to reach out for support to improve your well-being and manage anxiety effectively.
FAQs anxiety and shortness of breath
For short-term relief of anxiety symptoms, including shortness of breath, doctors may prescribe benzodiazepine medications. Common options include alprazolam (Xanax) and clonazepam (Klonopin).
These medications can provide temporary relief, but due to potential risks and side effects, they should be used under medical supervision.
Shortness of breath associated with anxiety is typically temporary. It can be managed with various strategies, including therapy, meditation, breathing exercises, and healthy lifestyle changes. Consistent use of these methods often helps in reducing or alleviating anxiety-induced breathlessness.
Shortness of breath linked to heart issues often involves persistent breathlessness, particularly if you have conditions like heart rhythm problems or advanced heart failure. Symptoms may include chronic breathlessness, even when your heart condition is being treated. If shortness of breath is frequent and accompanied by other heart-related symptoms, it is important to consult a healthcare professional for an accurate diagnosis.
If shortness of breath immediately follows a stressful emotional event, it’s a good bet that it’s anxiety-related. Coming out of the difficult breathing episode within 10-20 minutes is also a good sign, as many other breathing-related physical conditions require medical interventions.
Shortness of breath—known medically as dyspnea—is often described as an intense tightening in the chest, air hunger, difficulty breathing, breathlessness, or a feeling of suffocation. Very strenuous exercise, extreme temperatures, obesity, and higher altitudes can all cause shortness of breath in a healthy person.
