Experiencing shortness of breath can be unsettling and uncomfortable, especially when the cause isn’t clear. For many, shortness of breath is one of the symptoms of their anxiety—a common but often misunderstood condition that can manifest in both psychological and physical symptoms. This guide will explain how you can tell if the shortness of breath you experience is caused by anxiety.
Is my shortness of breath caused by anxiety?
Determining whether your shortness of breath is caused by anxiety involves looking at the context of your symptoms, as well as other accompanying signs.
Here are key indicators to help you identify if anxiety might be the cause of your respiratory discomfort:
Timing of symptoms
- Sometimes, anxiety-related shortness of breath occurs suddenly and in response to stress or an anxiety trigger.
- Consider whether your breathing difficulties arise during high stress or emotional upset.
Presence of other anxiety symptoms
- Shortness of breath due to anxiety is usually accompanied by other symptoms of anxiety, such as a racing heart, sweating, shaking, chest tightness, excessive worrying, or fear.
- If you notice other symptoms of anxiety whenever you’re short of breath, it’s an indicator that your shortness of breath might be caused by anxiety.
Breathing pattern
- Anxiety may lead to hyperventilation, which is rapid, shallow breathing that can feel like you’re not getting enough air.
- In contrast, shortness of breath caused by physical issues like asthma tends to follow a different pattern and often comes with wheezing or a persistent cough.
Response to relaxation techniques
- If your breathing improves when you engage in relaxation techniques such as deep breathing exercises, mindfulness, or progressive muscle relaxation, anxiety is likely a contributing factor.
Duration and frequency
- Anxiety-induced breathing issues are typically episodic and closely tied to specific stressors or anxious thoughts.
- If the shortness of breath is persistent, lasting many days without any clear connection to anxious episodes, it might be due to other health issues.
How does anxiety cause shortness of breath?
Anxiety starts a series of body reactions that can cause a panic attack and make it hard to breathe. Here’s how it happens:
Fight-or-flight response
- Anxiety triggers the body’s fight-or-flight response, a physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival. 1
- This response prepares the body to fight or flee, causing an increase in heart rate, blood pressure, and breathing rate.
- The rapid breathing (hyperventilation) that often accompanies anxiety is intended to increase oxygen levels to prepare for action. However, it can lead to feelings of breathlessness or tightness in the chest. 2
Muscle tension
- Anxiety can also cause muscles to tense up, particularly around the chest and throat area.
- This muscle tension can make breathing harder or give you the sensation that you cannot take a deep breath. 3
Psychological stress
- You may feel like you can’t breathe when you’re stressed.
- Anxiety can heighten one’s body’s sensitivity to slight changes in breathing and heart rate.
- Those experiencing anxiety may be more aware of their breathing and any disruptions in their usual breathing patterns, which can contribute to the sensation of shortness of breath. 4
Behavioral changes
- Anxiety may lead individuals to alter their behavior in ways that affect their breathing.
- For example, some people might avoid physical activity because they fear it will trigger anxiety or breathing difficulties, potentially reducing their overall lung capacity and endurance.
Causes of shortness of breath aside from anxiety
While anxiety can often lead to shortness of breath, it's important to recognize that other medical health conditions can also cause similar symptoms.
Asthma
This common respiratory condition is characterized by inflamed and narrowed airways, which can cause episodes of wheezing, tightness in the chest, and shortness of breath.
Cardiac conditions
Heart-related problems, such as heart failure, heart attack, or arrhythmias, can all lead to shortness of breath. These conditions affect the heart’s ability to pump blood properly.
Chronic obstructive pulmonary disease (COPD)
This group of lung diseases, including chronic bronchitis and emphysema, obstruct airflow and make breathing difficult.
Pulmonary embolism
A blood clot in the lungs, known as a pulmonary embolism, can cause acute shortness of breath, often accompanied by chest pain and coughing.
Anemia
Low levels of red blood cells or hemoglobin can lead to anemia, which can cause fatigue and shortness of breath as the body struggles to deliver enough oxygen to tissues.
Infections and allergies
Respiratory infections like pneumonia or bronchitis, and severe allergic reactions to pollen, pet dander, or certain foods, can inflame and congest airways, making it hard to breathe.
Treatment options for shortness of breath caused by anxiety
If you’re experiencing shortness of breath, there are immediate actions you can take to restore regular breathing patterns.
Medication
- In some cases, medications such as antidepressants or anti-anxiety drugs can be prescribed to help manage symptoms of anxiety.
- Beta-blockers may also be used to help control the physical symptoms of anxiety, such as rapid heartbeat and shortness of breath. 5
Lifestyle adjustments
- If you can’t catch your breath when feeling anxious, making certain changes in your lifestyle can help.
- These lifestyle changes include reducing caffeine and alcohol intake, improving sleep habits, and managing stress through hobbies or social activities.
Avoid triggers
- If certain situations heighten your anxiety and lead to breathing difficulties, try to identify and avoid these triggers.
- If avoidance isn’t possible, prepare strategies to cope with these situations.
Grounding techniques
- Engage in grounding techniques to distract your mind from anxiety and focus on the present.
- Try the 5-4-3-2-1 method, where you identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Breathing exercises
- As soon as you feel anxious, shift your focus to your breathing. Practice slow, deep breaths. Inhale slowly through your nose, hold for a count of four, and then exhale slowly through your mouth.
- Repeat this pattern until you feel your breathing at ease.
- Learning and regularly practicing breathing exercises can significantly help control the physiological symptoms of anxiety.
- Techniques like diaphragmatic breathing or paced respiration teach you to regulate your breathing, prevent increased heart rate and hyperventilation, and maintain calm.
Cognitive Behavioral Therapy (CBT)
- CBT is highly effective for treating anxiety disorders.
- It helps you identify and challenge negative thought patterns and behaviors that contribute to anxiety, teaching you healthier ways to cope.
Mindfulness meditation
- Practice mindfulness to prevent your thoughts from escalating.
- Focusing on being present at the moment can help you manage anxiety and improve your breathing patterns.
Positional adjustments
- Sometimes, simply changing your posture can help alleviate shortness of breath.
- Sit upright or stand up straight to open your airways and make breathing easier.
Stay hydrated
- Drinking water can help thin mucus in your airways, making breathing easier.
- Hydration also helps prevent dry mouth, a common side effect of anxiety and heavy breathing.
Consult a mental health professional
- If your anxiety and shortness of breath are severe or persistent, it may be best to consult with a mental health professional.
- They will provide a comprehensive treatment plan, including therapy, medication, or both.
When to seek medical attention for shortness of breath caused by anxiety
While shortness of breath due to anxiety is typically not life-threatening, there are situations where it’s crucial to seek medical attention to ensure there aren’t more serious underlying conditions. Here are guidelines on when to consult a healthcare professional:
Persistent anxiety symptoms
- If you can’t get enough air when you’re feeling anxious and it doesn’t improve with anxiety management techniques, it’s important to seek medical advice.
- Persistent breathing difficulties may indicate a more serious health issue.
Impact on daily life
- If anxiety and shortness of breath significantly interfere with your daily activities, professional medical or psychological help is recommended.
- A healthcare provider can offer treatments that may better manage the symptoms.
Unclear causes
- If you’re unsure whether your shortness of breath is caused by a generalized anxiety disorder or something else, a medical evaluation can provide clarity.
- This will help rule out or identify other potential causes like asthma, COPD, or heart conditions.
No improvement with treatment
- If you’ve been applying anxiety management strategies or treatments and your symptoms haven’t improved, or if they have worsened, consulting with a healthcare provider is advisable.
- You may need a different treatment approach or a more comprehensive evaluation.
Final thoughts
Anxiety can cause shortness of breath, but understanding the link between anxiety and shortness of breath is key to managing it.
If your symptoms persist or you need guidance on managing anxiety, don’t hesitate to reach out.
Our anxiety treatment program for residents in Arizona can help lead to lasting relief and improved well-being.
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Sources
- 1. MIT News. (2021). Fight or flight? Why individuals react as they do. MIT News. https://news.mit.edu/2021/fight-or-flight-why-individuals-react-differently-0223
2. Banushi, B., Brendle, M., Ragnhildstveit, A., Murphy, T., Moore, C., Egberts, J., & Robison, R. (2023). Breathwork interventions for adults with clinically diagnosed anxiety disorders: A scoping review. Brain Sciences, 13(2), 256. https://doi.org/10.3390/brainsci13020256
3. American Psychological Association. (2023). Stress effects on the body. American Psychological Association. https://www.apa.org/topics/stress/body
4. Harvard Business Review. (2020). Research: Why breathing is so effective at reducing stress. Harvard Business Review. https://hbr.org/2020/09/research-why-breathing-is-so-effective-at-reducing-stress
5. Steenen, S. A., van Wijk, A. J., van der Heijden, G. J., van Westrhenen, R., de Lange, J., & de Jongh, A. (2016). Propranolol for the treatment of anxiety disorders: Systematic review and meta-analysis. Journal of Psychopharmacology, 30(2), 128-139. https://doi.org/10.1177/02698811156122361