Have you ever felt like you can’t catch your breath, even though there’s no obvious reason why? Your chest tightens, your breathing speeds up, and suddenly, panic sets in. While shortness of breath can sometimes signal a physical condition, it is often a symptom of anxiety. The mind and body are deeply connected, and when stress levels rise, your breathing patterns can change, leaving you gasping for air even in moments of stillness.
If you’ve undergone medical tests that show nothing unusual, yet you continue to struggle with breathlessness, anxiety could be the hidden cause. We spoke to Priyanka Kapoor, Psychotherapist, Psychologist, and Couple and Family Counsellor, to get a better understanding. She explains, “Stress and concern are common causes of anxiety-related shortness of breath, which manifests as symptoms including tightness in the chest, dizziness, and rapid breathing.”
Here are five signs your shortness of breath may be due to anxiety and expert-backed ways to overcome it.
1. Rapid Breathing or Hyperventilation
When you feel anxious, your body goes into “fight or flight” mode, causing rapid, shallow breathing. This leads to hyperventilation, where you take in too much oxygen and exhale too much carbon dioxide, creating an imbalance that results in dizziness, tingling, and even a sense of suffocation.
How to Overcome It:
Engaging in controlled breathing exercises can help regulate your breath. One effective method is the 4-7-8 technique, inhale for four seconds, hold for seven, and exhale for eight. This slows your breathing and signals your nervous system to relax.
Priyanka Kapoor recommends, “Grounding strategies, physical activity, controlled breathing exercises (like the 4-7-8 technique), and diverting attention from breathing are all effective approaches to manage it.”
2. Tightness in the Chest
Anxiety can cause muscle tension, particularly in the chest, leading to discomfort or even pain. This sensation can make it feel difficult to breathe, increasing panic and worsening the symptoms.
How to Overcome It:
Try progressive muscle relaxation, a technique that involves tensing and then slowly releasing different muscle groups in your body. Regular practice can ease muscle tightness and reduce anxiety-related chest pressure.
3. Feeling Dizzy or Lightheaded
Hyperventilation can cause an imbalance of oxygen and carbon dioxide in the blood, leading to dizziness. This sensation often increases fear, creating a cycle of worsening anxiety.
How to Overcome It:
If you feel dizzy, focus on grounding techniques. Simple actions like pressing your feet firmly against the ground, holding a cold object, or listing five things you can see, hear, and touch can help bring you back to the present moment.
4. A Sense of Air Hunger
People with anxiety often feel like they’re not getting enough air, even though oxygen levels are normal. This feeling of air hunger, or “air starvation,” is commonly reported in panic attacks.
How to Overcome It:
Instead of focusing on your breathing, try engaging in distracting activities such as listening to music, walking, or solving a puzzle. Priyanka Kapoor suggests, “Since thoughts produce emotions, keeping a journal and keeping a thought log will help you understand how negative thoughts are influencing anxiety and worry.”
5. Symptoms Improve with Relaxation
A key sign that breathlessness is anxiety-related is that symptoms lessen when you are distracted or relaxed. If you notice that your breathing normalises during enjoyable activities, it is likely tied to stress rather than a physical illness.
How to Overcome It:
Changing negative thought patterns is crucial. Priyanka Kapoor advises, “Negative emotions are a result of erroneous thought patterns. Anxiety and stress decrease when we make an effort to alter our viewpoint and way of thinking.” Practising cognitive restructuring, where you challenge anxious thoughts and replace them with rational perspectives, can significantly reduce stress-related breathlessness.
Also read: How Does Anulom Vilom Pranayam Help You Reduce Anxiety And Calm Your Mind
When to Seek Professional Help
If anxiety-related shortness of breath is persistent or affects your daily life, consider speaking to a therapist. Priyanka Kapoor highlights, “Professional assistance, such as therapy, may be helpful if symptoms are persistent or interfere with day-to-day functioning.” A mental health professional can help identify triggers and provide personalised coping strategies.
Conclusion
While anxiety-related breathlessness can be distressing, recognising the signs and using effective management techniques can help regain control. Through controlled breathing, grounding exercises, thought journaling, and professional support, you can reduce anxiety and breathe easier. If symptoms persist, don’t hesitate to reach out for professional guidance.