Shortness of breath in anxiety is a common experience. The human body has a self-defence system which protects itself when it perceives a threat. Its natural fight or flight response prepares the body for action, which can lead to the development of mental health conditions like anxiety, stress disorder, panic disorder, and PTSD. This response triggers symptoms like rapid shallow breathing, rapid heartbeat and muscle tension which are all part and parcel of the body's stress response.
Shortness of breath anxiety is a frightening experience and can leave you questioning whether your body is experiencing a stress or anxiety response or a more serious health condition. It can leave you feeling out of control and cause we what commonly call an "impending sense of doom". Ultimately, learning to discover the cause of your shortness of breath is the first step towards finding solutions.
If you've questioned whether "Will anxiety cause shortness of breath?" or "Why does anxiety cause shortness of breath?" this article will provide you with answers.
While medical conditions such as asthma, chronic obstructive pulmonary disease (COPD), pneumonia, or heart-related issues are causes of breathing difficulties, anxiety is also a well known cause of shortness of breath.
In fact, improper breathing is common in the US population. People breath inefficiently, through shallow chest breathing, mouth breathing, or hyperventilation, while the optimal way to breath for both physical and mental health is through nasal and belly breathing. Shortness of breath in anxiety may occur because of hyperventilation, where quick, shallow breathing disrupts the balance of oxygen and carbon dioxide in your body, creating a sense of breathlessness. Furthermore, anxiety causes tightness in the chest and throat muscles, making it feel like breathing requires extra effort.
Shortness of breath in anxiety may be accompanied by the following symptoms:
While shortness of breath, especially for a person experiencing an anxiety attack is a cause for alarm, it helps knowing it does not pose a major physical threat. Once a panic attack subsides, a person's breathing rate returns to normal and the vast majority of people will not require further medical care. However, if patients experience persistent or severe shortness of breath, it is important that patients consult their medical professional immediately, as the symptom could be due to other medical disorders.
Anxiety causes shortness of breath via the mind-body connection. When we face stressors, either environmental or psychological, our bodies release two stress hormones, or chemical messengers, called cortisol and adrenaline. There hormones act to support our bodies' natural self-defence systems against any perceived threats by activating us to move and fight a perceived threat. As these hormones set off a series of chemical and physiological reactions in our bodies, commonly referred to as, the "flight or fight" response. Your blood flow and blood pressure rise, your body releases sugar into your bloodstream, and your digestion slows, accelerating your breathing rate as your body attempts to draw more oxygen.
As your breathing pattern accelerates you may experience shortness of breath also known by medical professionals as dyspnea. In addition to dyspnea, shallow breathing may occur, which intensifies the sensation of breathlessness. If you experience shortness of breath, without a clear stressor, to the point it affects your daily activities, the reason could be anxiety disorder.
Shortness of breath could be due to a medical condition and unrelated to anxiety. Medical professionals such as a primary care physician or specialist physician can rule out asthma, cardiac issues or respiratory infections. Evaluating shortness of breath would require checking your vital signs, listening to your breath sounds, and possible further evaluation with diagnostic testing such as a chest X-Ray, EKG, or spirometry testing. If all of this workup is negative, then your shortness of breath may be related to a mental health condition.
When your shortness of breath occurs in conjunction with other anxiety associated symptoms like sweating, dizziness, , sleeplessness or muscle tension, then this could be a cue that this symptom is related to an anxiety condition like panic disorder or generalized anxiety disorder.
Stress, anxiety, poor posture, or inactive lifestyles are causes of incorrect breathing habits. These improper breathing habits can increase the chances of a person experiencing symptoms like shortness of breath, dizziness, fatigue and increased anxiety. In order to improve the quality of your breathing, you may counteract or have better control over your breathing through simple breathing or exercise techniques.
The following techniques may assist with breathing shortness anxiety:
Mindfulness activites like medication and Yoga are both great activites that can help individuals focus on their bodies in the present moment and also become attuned to their breathing patterns. As a consequence, it helps shift the body's flight or fight response to rest mode, which is more formally known as the parasympathetic nervous system. Activation of this system lowers cortisol levels and eases the shortness of breath caused by anxiety. Deep breathing exercises are often included in mindfulness meditation and yoga, such as alternating nostril breathing. Focusing on one's breath and breathing exercieses increase lung capacity and improve oxygenation.
Diaphragmatic breathing helps an individual engage their diaphragm to assist with shortness of breath brought on by anxiety. It can help manage shortness of breath both before and during an anxiety attack. This is often done by using a technique called belly breathing, where a person tries to activate their belly with each inspiration and expiration. By adjusting your breathing pattern to diaphragmatic breathing, you activate your body's parasympathetic nervous system (the body's relaxation response), helping to reduce stress, slow the heart rate and restore calm.
Method for Diaphragmatic or Deep Breathing
Box breathing, or 4x4, is a controlled breathing technique that regulates our breathing, calms the nervous system and reduces anxiety. With this technique, you focus on equal-length inhales, holds and exhales, preventing shallow, rapid breathing that promotes calm during an anxiety attack.
Box Breathing Method
Any gentle exercise form, like aerobics, walking even an intense workout at the gym, is ideal for changing your breathing patterns. Exercise introduces oxygen back into the body, steadying the heart rate and breathing pattern. Furthermore, exercise has many well documented mental health benefits. Exercise positively affects your brain wave patterns, sending more "feel good" hormones to the brain and nervous system. These hormones help reduce the negative effects of daily stress and anxiety.
Medications can also help reduce shortness of breath that is experienced in anxiety disorders. The two medications that are most likely to improve this symptom directly in patients are beta blockers and alpha-1 agonist medications such as propranolol and clonidine respectively. These medications are actually anti-hypertensive or blood pressure medications that were also found to have anxiolytic properties that can treat symptoms like shortness of breath in anxiety.
If you are questioning whether anxiety causes shortness of breath, the evidence is clear that it does. However, by understanding the various causes and symptoms, you gain more control over your breathing to improve the quality of your life.
Always bear in mind that breathlessness from anxiety is temporary and treatable. With the correct treatment, adjusting your breathing technique and support from a psychiatrist or therapist, you can gain control over this symptom. If you would like to schedule a consultation with a psychiatrist, you can contact us here.
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