How to Tell if Shortness of Breath is from Anxiety

Dr. Susan Hollander is a licensed psychotherapist with over 15 years of experience specializing in anxiety and stress management. Her work has helped hundreds of individuals manage the challenges of anxiety, teaching them evidence-based strategies for relief. Dr. Hollander is a sought-after speaker on mental health topics. Her compassionate approach and deep expertise make her a trusted authority on understanding and managing anxiety-related symptoms, such as shortness of breath.

Have you ever found yourself gasping for breath during a moment of panic, wondering if it’s just nerves or something more? It’s not uncommon to feel a tightness in your chest or to start breathing faster when you’re stressed or anxious. I often tell my clients to imagine anxiety like an overprotective aunt who sometimes doesn’t know when to step back. She means well, but at times, her care can feel overwhelming.

As a psychotherapist specializing in anxiety, I’ve seen many people struggle with distinguishing between shortness of breath caused by anxiety and other potential medical conditions. It’s important to understand this distinction, not only for peace of mind but also for appropriate management. 

Today, I want to guide you through recognizing when your breathing changes are likely linked to anxiety and when it might be something else. We’ll also explore some effective ways to soothe that anxious part of ourselves that might cause us to feel breathless. Let’s take this step together towards a clearer understanding and relief.

What Causes Shortness of Breath in Anxiety?

When we experience anxiety, it’s as if our body hits the alarm button, signaling that we’re under threat, even when there’s no real danger around. This reaction is known as the “fight or flight” response, a primal survival mechanism that prepares us to either flee from danger or stand and fight. 

It’s quite fascinating how our bodies protect us, but what happens when this system is a little eager? During an anxiety attack, this fight or flight response triggers several physiological changes. Let’s break them down:

• Rapid Breathing or Hyperventilation: Imagine you’re late and rushing to catch a bus; your breathing quickens to prepare your body for the sprint. Similarly, during an anxiety attack, your body prepares for action by increasing your breath rate. This helps increase oxygen flow, fueling your muscles for quick responses.
• Tightening Sensation in the Chest: Think of how your muscles tense when you brace yourself to lift a heavy object. In anxiety, this reaction happens in your chest, a natural part of preparing to act swiftly. This chest tightness is your body’s way of getting “battle-ready,” even when there’s no visible enemy.

Your body is preparing for action, which is a natural response to protect you. But, when there isn’t a real threat, these feelings can be confusing and a bit much, like revving a car engine without going anywhere. It’s helpful to notice these signs early on. Understanding them will ease how strong they feel and help you handle the symptoms better. 

Situations That May Cause Anxiety-Related Shortness of Breath

1. Public Speaking: Feeling breathless before a big presentation or performance due to fear of judgment.
2. Social Gatherings: Experiencing shallow breathing while trying to navigate conversations at a party.
3. Workplace Stress: Tight deadlines and high expectations leading to rapid, shallow breaths.
4. Conflicts: Heated arguments causing chest tightness and fast breathing.
5. Health Anxiety: Waiting for test results or worrying about symptoms amplifies breathing difficulties.
6. Traffic Stress: Being stuck in traffic while running late triggers feelings of panic and shortness of breath.
7. Financial Worries: Facing unexpected expenses creates overwhelming stress and tightness in the chest.

How Can You Differentiate Anxiety-Related Shortness of Breath from Other Medical Conditions?

It can be tricky to tell if shortness of breath comes from anxiety or from health issues like asthma or COPD (chronic obstructive pulmonary disease). But don’t worry! There are some important differences that can help us understand better. Let’s explore these together:

• Timing and Triggers: Feeling short of breath due to anxiety can happen when we’re stressed or panicking, even if we haven’t been active. It can come on quickly in tough situations and might change throughout the day. In contrast, if someone has shortness of breath from asthma, it usually happens after physical activity or exposure to allergens and is often paired with a wheezing or whistling sound.
• Symptoms Pattern: People with anxiety disorders, like generalized anxiety disorder, often experience shortness of breath along with other symptoms, such as a racing heart, sweating more than usual, and a sense of worry. Conditions like COPD lead to a more ongoing feeling of breathlessness that tends to get worse over time. This may also come with symptoms like a persistent cough and tiredness.
• Duration and Relief: When someone experiences anxiety, they might have trouble breathing. Luckily, these breathing issues usually go away after the anxiety attack ends or when the person finds a way to distract themselves or relax. On the other hand, breathing problems caused by medical conditions like asthma or COPD are more persistent. These conditions often need ongoing care and treatments, like inhalers, to help manage them effectively.
  • Read more about the link between asthma and anxiety with the AAFA (Asthma and ALlergy Foundation of America)
• Physical Sensations: Both anxiety and physical health issues, like asthma, can create a feeling of tightness in the chest. But, the tightness from anxiety usually relates more to muscle tension. It may also come with other signs of anxiety, such as constant worry or tension in different parts of the body. Recognizing these differences can help us understand our feelings better and seek the right support.

If you frequently experience shortness of breath, it’s always a good idea to discuss these symptoms with a healthcare professional to rule out any other underlying conditions. Remember, it’s better to be thorough and know exactly what we’re dealing with—whether it’s an anxious mind or something else. This clarity can affect our approach to managing and finding relief from shortness of breath.

When Should You Seek Medical Attention for Shortness of Breath?

It’s normal to feel a bit short of breath sometimes, especially when you’re feeling anxious. But there are moments when it’s really important to talk to a doctor. Recognizing when to ask for help makes a big difference in taking care of yourself. Here are some situations where reaching out to a healthcare professional is a good idea:

• Persistence and Severity: If you find that you’re having trouble breathing regularly or if it makes it hard for you to do your everyday activities, it’s a good idea to talk to a doctor. Getting checked out will help you find out if there’s a health issue causing this. Your well-being is important, and a visit to the doctor gives you peace of mind.
• Physical Exertion: If you notice breathing difficulties, especially when you’re active, or if you wake up at night struggling to breathe, it’s important to talk to a professional. These could be signs of something more serious like heart disease or asthma. It’s always best to get expert advice rather than trying to figure it out on your own.
• Accompanying Symptoms: If you experience difficulty breathing along with other symptoms like chest pain, fainting, extreme tiredness, unexpected weight loss, or swelling in your legs and ankles, it’s a good idea to seek medical attention. These signs are important, and a healthcare professional will help you understand what’s going on. Your health is important, so don’t hesitate to reach out!
• Sudden Onset: If you suddenly feel a strong shortness of breath that seems different from your usual anxiety symptoms, please don’t hesitate to get emergency help. It’s important to be safe, as this could be a sign of a serious condition like a heart attack or pulmonary embolism. Your health is a priority, so take care of yourself and reach out for assistance.
• No Anxiety Present: If you find yourself feeling short of breath and don’t think it’s related to anxiety or any emotional triggers, it’s a good idea to talk to a healthcare professional. They help you look into other possible causes and make sure you get the support you need.

It’s always better to err on the side of caution when it comes to your physical health condition. I encourage you to listen to your body and seek help when things seem out of the ordinary. A healthcare provider will give you a detailed check-up and help find out what might be causing your shortness of breath. This way, you’ll get the right care and treatment you need. Remember, taking care of your physical health is just as important as managing your mental health.

What are Effective Techniques for Immediate Relief

• Deep Breathing Exercises: To try this simple technique, find a comfortable spot to sit or lie down. Breathe in slowly through your nose, letting your stomach rise more than your chest. Hold your breath for a moment, and then gently exhale through pursed lips. If you practice this regularly, it helps to calm your nervous system. Enjoy the process!
• Diaphragmatic Breathing: You might know this technique as belly breathing. It’s a great way to use your diaphragm better while you breathe, especially when you feel anxious. To practice, lie down comfortably and place your hands on your chest and just below your rib cage. This will help you focus on breathing deeply and engaging your diaphragm. Enjoy the calming effects!
• Relaxation Techniques: It is helpful to include some relaxing techniques in your routine. Try adding progressive muscle relaxation, visualization, and mindfulness meditation. These practices help manage the physical symptoms of anxiety and bring you a greater sense of calm and control.

For more tips on handling anxiety-related challenges like brain fog, visit Anxiety and Brain Fog.

Lifestyle Changes for Long-Term Management

• Regular Exercise: Engaging in activities like walking, cycling, or yoga improves your physical health. Plus, these activities help release endorphins, which lowers anxiety levels as you continue to practice them.
• Reducing Caffeine Intake: If you find that caffeine makes your anxiety worse, it might be helpful to try cutting back on it. This leads to improvements in symptoms such as rapid breathing and palpitations.
• Consistent Sleep Schedule: Getting good sleep is really important! If you stick to a regular sleep schedule, it will help you manage anxiety much better. Read more about this connection with the Sleep Foundation.
• Mindful Eating: Eating a balanced diet and drinking enough water will boost your mood and energy levels. This helps you feel better and manage anxiety more effectively.

If you’re unsure about the steps to take, visiting my Online Therapy Services page or Individual Therapy Services page can provide you with more detailed guidance on personalized treatment options.

The Role of Therapy

Working with a mental health professional through therapies like Cognitive Behavioral Therapy (CBT) is a great way to find lasting relief. Therapy helps you discover and understand the underlying causes of anxiety. It also gives you personalized coping strategies and continuous support. Plus, you will learn tools for making long-term changes and techniques to manage symptoms like shortness of breath before they begin.

Therapy is not only about addressing what you’re facing now; it’s also about giving you the tools you need to tackle future challenges more effectively. This way, you’ll take a well-rounded approach to both your mental and physical health.

Long-Term Treatment Options

• Cognitive-Behavioral Therapy (CBT): This type of therapy provides helpful strategies to change negative thoughts. It lowers anxiety and improves your overall well-being.
• Medication: Therapy often works really well with medications to help manage severe symptoms. Together, they make other treatments even more effective.
• Ongoing Lifestyle Adjustments: Regularly checking in on your lifestyle and making small changes will help you feel better about managing anxiety. Here are some tips to manage anxiety as presented by the Mayo Clinic.

Support and Monitoring

Keeping in touch with your mental health professionals is a great way to make sure your treatment plan stays helpful. Regular check-ins will help them understand how your life and stress levels are changing so they’re able to make the best adjustments for you.

Integrating these techniques into your daily life can help you manage anxiety and lead to a healthier, more balanced lifestyle. If you find yourself dealing with shortness of breath due to anxiety, know that you are not alone. There are many helpful strategies and resources out there to help you breathe easier and enjoy life more fully.

Final Thoughts

We’ve covered a lot together in this guide about understanding and managing shortness of breath caused by anxiety. It’s important to recognize how anxiety symptoms differ from those of other conditions. We’ve also discovered that techniques like deep breathing provide quick relief. Plus, making some lifestyle changes can help you manage these symptoms more effectively over time.

For a long-term approach, therapies like CBT and possibly medications are effective. They provide deeper insight and more sustained relief from anxiety’s physical symptoms.

Listen to your body, and don’t hesitate to seek help if anxiety affects your daily life. Reaching out to a healthcare professional or sharing your feelings with loved ones is a wonderful way to support your health. It shows strength and courage, and it will lead to a happier and healthier you.

You’re not alone in this journey. With the right tools and support, managing your anxiety is more than possible—it’s within your reach. Remember, taking care of your mental health is vital, and you deserve to feel your best.

Ready to Breathe Easier? Connect with Dr. Susan Hollander

If you’re experiencing shortness of breath and suspect it might be linked to anxiety, don’t hesitate. It’s time to take a step towards feeling better. Visit Dr. Susan Hollander’s Anxiety Therapy Services to learn more about how therapy can help, or contact her or call her on (303) 220-8400 today to start your journey toward relief. Relief isn’t just possible—it’s within your reach. Let’s take that first step together.