Have you ever had that moment when you suddenly feel like you can’t breathe, and your heart starts pounding? Well, then, it’s scary. Very scary. At one point, a person may be all right, and suddenly it feels like they are catching their last breath.
If these scenarios seem familiar to you, please know that you are not alone. Shortness of breath is a common phenomenon experienced by many people when they are anxious. What people often find difficult to understand is that it is not only their mind, but their body can also be affected by anxiety.
Breathing problems due to anxiety
Our body is equipped with a self-defense system. When the brain detects a threatening situation, it automatically signals the rest of the body to either fight or run away. This reaction is also true even when the danger is not present or when someone just has a lot of anxiety about something. In these moments, the breathing pattern of a person changes without their knowing it.
Instead of long, normal breaths, the breath becomes faster and shallower. The oxygen intake is insufficient because the breaths are quick and small, and so they do not fill up the lungs properly. That creates a feeling as if they are in an area with a low oxygen level, although there is actually much oxygen in the air. The fact is that the more a person worries about their breathing, the harder it gets.
How do people feel when anxiety affects their breathing?
Many people describe anxiety-related breathing problems as feeling like:
- They cannot catch their breath
- There is something heavy sitting on their chest
- They are breathing through a straw
- No matter how hard they try, they cannot get enough air
These experiences are real and very scary. The person is not imagining these symptoms. Also, note that this issue should not be taken as a sign to feel embarrassed. Anxiety causes actual physical changes in the body that affect the breathing process.
How do you know if shortness of breath is anxiety?
Let’s understand if anxiety is the reason behind your breathing problems:
1. The problem starts suddenly:
Breathing problems due to anxiety usually occur all of a sudden and happen in the blink of an eye. One second you may feel good, the next second you can’t breathe. A stressful scenario or a specific trigger is frequently the culprit. Medical breathing problems usually develop slowly over time.
2. Your breathing becomes fast and shallow:
While anxiety is causing you to struggle with your breathing, you will notice that your breaths are getting faster and not as deep as they should be. One of several symptoms of such breathing is “air hunger,” which refers to the feeling of suffocation or lack of air. It happens due to rapid, shallow breathing. This kind of breathing makes you feel dizzy and may result in chest pain or tightness.
3. It happens during stressful times:
Try to notice the surroundings when the breathing problems come. Is it because of stress or a stressful event that just occurred? If yes, then it is quite likely that it is anxiety. It could be in the middle of a dispute, a time when you need to explain a strategy, or a time when your precious thoughts do not distract you.
4. The episodes don’t last very long:
Panic-induced breathing problems go on for no longer than 10 to 30 minutes. The duration of such situations is short, though they do not just go away on their own. Breathing problems due to medical conditions, on the other hand, tend to persist longer or come back continuously.
5. The problem comes and goes:
Anxiety-related breathing issues come and leave randomly. You may well have difficulty breathing during tense times, but find yourself quite normal once you are less anxious. There is usually no shaping reaction in the unwell body, except in the lungs and heart, which usually show some persistent symptoms.
6. Light activities make you feel breathless:
Even simple activities like talking or walking might make you feel breathless during times of anxiety. This happens because during anxiety, your consciousness pays so much attention to every little movement that any change in breathing, no matter how small, is perceived as a major and life-threatening change in breathing.
7. Other feelings that come with anxiety:
Most of the time, anxiety is the cause of shortness of breath, but other symptoms need urgent medical attention. A medical professional, such as a board-certified psychiatrist or neuropsychiatrist, can help determine if your breathing problems are the result of anxiety or a medical condition (like a traumatic brain injury, dementia, etc.). Thus, look for help immediately if you have:
- Feeling tightness in the chest or like your heart is hurting
- Your heart is racing really fast
- Your hands and body shiver or tremble
- You are sweating even when the temperature is normal
- You feel like puking
- Your hands or your face are numb and tingle
- You feel like the room is spinning
- Your muscles feel tight and tense
When should you worry about something more serious?
While anxiety often causes shortness of breath, some symptoms need urgent medical attention. Seek emergency help if you have any:
- Breathing problems that seem to be worsening
- Severe chest pain that spreads to your arms or back
- Fainting or feeling like you might pass out
- The color of your lips or the tips of your fingers is turning blue
- The heart is beating irregularly at a very high rate
- Breathing problems at the time of fever, or while coughing
Understanding the cycle of anxiety and breathing:
Most of the people who are shot with this kind of fear do not know it’s happening. They begin to practice quick, shallow breaths, which not only makes them worry but also reduces their ability to inhale properly. The fear can recur later. The problem may be bigger than they imagine.
Breaking this cycle begins with understanding what is taking place. As a result, the anxiety caused by the breathing tends to be less threatening. The consciousness of the root aids in the ability to destress. Hence, your breathing will return to normal more quickly.
Professional support helps with:
- Therapy to learn coping strategies
- Providing the right approach to using breathing techniques and relaxation training
- Prescribe medication in case of particular circumstances
Specialized professionals, like a board-certified geriatric psychiatrist, are helpful for older people who may have both breathing difficulties related to anxiety and their age. Remember, trying to seek help is courage act, not a weakness. Anxiety is a common condition, and breathing troubles occur very frequently. It is not a sign of weakness or that you are going crazy.
