How to Tell if Shortness of Breath is from Anxiety

Can Anxiety Cause Shortness of Breath?

Yes, anxiety can cause shortness of breath. While it might seem like an odd physical symptom at first, there’s a logical physiological reason behind this happening. An anxiety attack triggers a response known as “fight or flight” in the body. This survival mode is an automatic reaction to any event that feels like a threat — whether that threat is real or perceived. 

When the body goes into fight-or-flight mode, it releases stress hormones like cortisol, which is critical in regulating stress response, and adrenaline, which increases heart and breathing rates. Rapid breathing can reduce carbon dioxide levels in the bloodstream, resulting in a physical sensation of breathlessness. Anxiety can also cause muscles to tense up, which can further exacerbate breathing difficulties.  

What Does Shortness of Breath from Anxiety Feel Like?

Anxiety-induced shortness of breath can be uncomfortable. It can cause breathing difficulty and tightness in the chest and make you feel like you can’t get enough air, even if you take a deep breath or try to breathe normally. You may feel like you’re not getting adequate oxygen, that your chest is tightening, or that you can’t relax can make it hard to expand your lungs. 

Some people describe anxiety breathing symptoms as a sensation of suffocation or a feeling that you need to gasp for air, even if you’re not moving or exerting energy. 

Other symptoms of anxiety can include:

• Racing heart
• Dizziness
• Sweating
• Uncontrollable sense of doom
• Tunnel vision
• Sweaty or tingling hands

How to Tell if Shortness of Breath is from Anxiety

Symptoms of anxiety, including shortness of breath, can be confusing since they’re common signs of many other conditions, both mental and physical. Several factors — like context, associated symptoms, and timing — can help determine if your shortness of breath is from anxiety or something else.

Context

Context — when, where, and why you’re experiencing shortness of breath — can be a clue in figuring out if your anxiety and shortness of breath are related.

Ask yourself:

• Does it happen during or just after a stressful situation or encounter?
• Are you heading into, or did you just have a tense social interaction?
• Are you experiencing a moment of heightened emotion?

If you answered yes to any of these questions, your shortness of breath might be due to anxiety.

Associated symptoms

It’s important to pay attention to other symptoms you might be having. A combination of several of the following, in addition to shortness of breath, might indicate that you’re dealing with anxiety.

If you’re experiencing any of the following, it may be anxiety:

• Heart palpitations
• Chest tightness
• Trembling
• Sweating
• A sense of impending doom

Sudden onset

When you feel short of breath and how long episodes tend to last can help you figure out why it’s happening. The next time you have trouble breathing, think about what else is going on at that moment and take note of how long the feeling lasts.

For example, try to notice if:

• The feeling came suddenly
• It resolved quickly after a triggering situation passed
• Specific stressful experiences continue to result in difficulty breathing

Anxiety shortness of breath is generally episodic and usually tied to a noticeable period of increased stress.

How to Manage Shortness of Breath from Anxiety

The first time you have shortness of breath from anxiety, it can be an incredibly overwhelming experience. Not being able to breathe is scary, and it’s not uncommon to think you’re having a heart-related event. However, knowing that anxiety is what’s causing it can help because you can learn a breathing technique or relaxation technique that will combat the feeling. Numerous tools can calm the nervous system and restore your heart and breath rate to normal. 

Understanding the trigger

First and foremost, you need to understand what’s causing your anxiety levels to rise. Is it a relationship or a person? A job you’ve been procrastinating on? A test or presentation you haven’t studied or prepared for? 

Knowing what triggers your anxiety means you can change thought or behavior processes to ensure you’re not adding to the unhealthy cycle.

Breathing exercises for anxiety

Relaxation techniques, like deep breathing exercises and mindfulness meditation, can do wonders for reducing anxiety. Studies show that a diaphragmatic breathing exercise can significantly reduce symptoms of stress, and research also shows the benefits of mindfulness in treating anxiety. If you’re dealing with shortness of breath, try practicing one of these breathing exercises for anxiety.

Lifestyle changes

Making conscious lifestyle changes and incorporating natural remedies for anxiety is an easy way to address anxiety and stress in your life. According to research, simple things like eating healthy, getting enough sleep, drinking enough water, and working out can all reduce anxiety.

Professional support

For some people, professional support can be a game-changing treatment option in learning to manage symptoms of anxiety like shortness of breath. Working with a therapist can provide you with powerful skills and tools that allow you to take control of your mental health. Arming yourself with coping mechanisms and a deep, comprehensive understanding of your anxiety triggers can be vital in overcoming the medical condition.

Therapy for anxiety helps you identify and change thought and behavior patterns that are harmful or unhelpful. This way, you’ll be able to alter how you think and deal with stressful situations and people who cause you anxiety.

Additionally, a psychiatrist can help you determine if anxiety medication might be a beneficial part of your treatment plan. Together, you’ll discuss the pros and cons of medication and explore whether it might be worth trying. 

What Anxiety Medication Is Good for Shortness of Breath?

You and your doctor may decide you need anxiety medication to treat any shortness of breath you experience during anxiety episodes. If so, know that certain drugs are better than others when you’re having trouble breathing. 

Some anti-anxiety drugs that are excellent at offering short-term relief of anxiety symptoms include: 

• Selective serotonin reuptake inhibitors (SSRIs): A depression medication that’s often a first-line treatment for anxiety. SSRIs that may be beneficial include Zoloft and Prozac.
  
• Serotonin-norepinephrine reuptake inhibitors (SNRIs): Another antidepressant (but in a different class of drugs) — also a first-line treatment used for anxiety. SNRIs that a doctor may prescribe are Effexor or Cymbalta.
  
• Beta-blockers: Can reduce rapid heart rate, which can contribute to shortness of breath.
• Benzodiazepines (also called “benzos”): Known to relieve anxiety and muscle spasms. These include Valium and Xanax.

Understand & Treat Your Symptoms with Support

Understanding anxiety-induced shortness of breath is critical. Many symptoms of anxiety can be alarming, adding to the stress you’re experiencing and ultimately making your anxiety even worse. However, with effective strategies in place, you can overcome the challenges that anxiety and shortness of breath present in your life. 

Talkspace makes getting medication and online therapy for anxiety accessible and affordable. Take the first step in understanding your anxiety by getting help. Talkspace therapists and psychiatrists are experienced and licensed to offer anxiety treatment that will better your life. You can beat your anxiety, and Talkspace can help you do it. 

Connect with a Talkspace mental health provider today for an evaluation to get started.