How To Tell if Shortness of Breath is From Anxiety?

Published August 15, 2024

Shortness of breath can be a frightening experience, especially when it occurs unexpectedly. While it’s often associated with physical health issues, such as asthma or heart problems, anxiety is another common cause.

Understanding how to tell if shortness of breath is from anxiety can help you manage your symptoms better and seek appropriate treatment.

The Link Between Anxiety and Shortness of Breath

When you experience anxiety, your body undergoes a series of physiological changes. Anxiety triggers your brain’s fight-or-flight response, which prepares you to deal with perceived threats. 

This response involves an increase in heart rate and faster breathing to supply more oxygen to your muscles. As a result, you may feel short of breath.

Causes of Shortness of Breath from Anxiety

Anxiety and panic attacks are closely linked to fear, which can lead to significant behavioral and physiological changes. Here are some reasons why anxiety might cause shortness of breath:

• Increased Heart Rate: Anxiety raises your heart rate, making your breathing more rapid to deliver oxygen efficiently.
• Muscle Tension: Anxiety can cause muscle tension, including in the chest, making it feel harder to breathe.
• Hyperventilation: Rapid breathing or hyperventilation is a common symptom of anxiety, which can lead to feelings of breathlessness.

Identifying if Anxiety is the Cause

Determining whether anxiety is causing your shortness of breath can be challenging, especially when the symptoms are severe. However, there are some signs you can look out for:

1. Trigger Situations: Notice if your shortness of breath occurs during stressful situations or if it follows anxious thoughts.
2. Accompanying Symptoms: Anxiety-induced shortness of breath often comes with other symptoms like dry mouth, increased heart rate, dizziness, sweating, chills, nausea, diarrhea, shaking, muscle tension, chest pain, agitation, poor concentration, confusion, and difficulty speaking.
3. Pattern Recognition: If your symptoms appear in similar scenarios or patterns, it might be linked to anxiety.

Treatments for Anxiety-Induced Shortness of Breath

Managing anxiety-induced shortness of breath involves both immediate relief techniques and long-term strategies. Here are some effective methods:

Immediate Relief Techniques

• Diaphragmatic Breathing: This technique involves slow, deep breaths to help calm your nervous system. To practice, lie down comfortably, place one hand on your diaphragm and the other on your chest. Breathe in slowly through your nose, allowing your diaphragm to expand, then exhale slowly.
• Pursed Lip Breathing: This method slows your breathing and can help relieve shortness of breath. Inhale through your nose for two seconds, then exhale slowly through pursed lips for four seconds.

Long-term Strategies

• Medications: Doctors may prescribe medications such as benzodiazepines for short-term relief or selective serotonin reuptake inhibitors (SSRIs) for ongoing management.
• Cognitive Behavioral Therapy (CBT): CBT helps in altering the thought patterns that trigger anxiety, teaching you to cope with anxiety-inducing situations more effectively.
• Psychodynamic Psychotherapy: This therapy focuses on resolving interpersonal and familial conflicts related to anxiety symptoms.
• Mindfulness and Relaxation Techniques: Practices like mindfulness meditation can help reduce anxiety symptoms by promoting calm concentration and emotional balance.

When to See a Doctor

If your shortness of breath is frequent, severe, or doesn’t improve with relaxation techniques, it’s essential to consult a doctor. Persistent symptoms might indicate other underlying health conditions such as asthma, chronic obstructive pulmonary disease (COPD), or heart problems.

If you like this article, you can also read our guide on Signs You Are Recovering From Anxiety.

In Summary

Shortness of breath from anxiety can be distressing, but understanding the link between the two can help you manage it more effectively.

By recognizing the symptoms and employing both immediate and long-term treatments, you can regain control over your breathing and reduce anxiety’s impact on your life. If in doubt, always seek professional medical advice to rule out other potential causes.

Author Tracy Gorman

I am Tracy Gorman, an experienced writer dedicated to producing compelling and informative content. With a deep understanding of diverse subjects such as lifestyle, beauty, and wellness, I create valuable articles for everyone.