How to Tell if Shortness of Breath is Anxiety

photograph of a person with her hand on her head

How to tell if shortness of breath is anxiety or something else. One of the million dollar questions, “Can anxiety make you feel like you can’t breathe?”

I would say yes because ever since I’ve had anxiety, I’ve had trouble breathing.

My doctor just told me it probably was because I am fat. Nice doctor. And he didn’t say it nicely. Soon to be ex-doctor.

Along with the anxiety, sometimes I feel like I can’t take that next breath. Therefore, I feel like I’m going to die (no exaggeration).

It finally comes and then I’m so grateful. I panic for no reason at all, I can’t imagine dying by suffocation or just not breathing.

Why do I Feel Like I’m Not Getting Enough Air in My Lungs?

Anxiety can make you feel like you’re not getting enough air because it causes you to breathe faster and shallower.

This is due to your body’s fight-or-flight response to fearful situations.

When you’re anxious, your brain tells your heart to pump blood faster to your organs and your muscles to prepare for action.

It also makes you breathe faster to provide more oxygen to your muscles. For no reason, to be scared of nothing.

Why do I Feel a Constant Need to Take a Deep Breath?

How to tell if shortness of breath is anxiety or a heart problem. Anxiety can cause a feeling of needing to take a deep breath because of the body’s fight-or-flight response to fear:

Increased Breathing Rate

The body breathes faster to supply more oxygen to muscles. This rapid breathing, called hyperventilation, can make it feel like you’re not getting enough air.

That is why we have the 3-3-3 breathing technique. I use it a lot. Subsequently I thought my anxiety was gone, wrong! It started in this morning. For 3 weeks, I didn’t have it.

Muscle Tension

Anxiety can cause muscle tension, including in the chest and abdomen, making it harder to breathe. Consequently, I’m feeling anxiety right now and it’s 8:30 at night. Great way to go to bed.

Focusing on Breathing

Focusing too much on breathing can make it harder to breathe. This is common in people with anxiety.

You’re focusing so much on your breathing because you can’t breath, but I can see how it can make it worse.

How do I Know if My Shortness of Breath is Serious?

Shortness of breath can be a sign of anxiety, but it can also be a sign of a serious medical condition.

You should seek immediate medical attention if you experience shortness of breath along with any of the following symptoms:

Firstly, chest pain or tightness
Fainting or lightheadedness
Nausea or vomiting
Bluish color to your lips or nails
Swelling in your feet or ankles
Difficulty breathing when you lie flat
Lastly, worsening shortness of breath

You should also seek medical attention if you have experienced shortness of breath for more than a month or if you have persistent coughing.

I’ve had shortness of breath for more than a month, try like for several years.

How Long Can Shortness of Breath From Anxiety Last?

How to tell if shortness of breath is anxiety and how long does it last?

Shortness of breath from anxiety typically lasts 10 to 30 minutes, but it can also come in waves or cycle on and off throughout the day.

It usually improves when the anxiety subsides.

photo of man resting his head on his hands

Shortness of breath from anxiety is often accompanied by other symptoms, such as: nausea, heart palpitations, and sweating.

If you continue to have trouble breathing after the anxiety diminishes, it could be a sign of a more serious medical condition and you should seek medical attention.

Shortness of breath can also be a symptom of other conditions, including:

Firstly, COVID-19
Allergies
Exercise
Illness
Heart attack
Sudden airway narrowing (anaphylaxis)
Lastly, blood clot (pulmonary embolism)

My doctor missed it the first time when I was in the ER and they found a blood clot in my lung.

It hasn’t gotten any better, but this time he’s telling me it’s because I’m fat. Yes, I have gained weight from being on the lithium.

It’s easier to gain than to loose especially when you have Parkinson’s.

How Can You Tell if Shortness of Breath is From the Heart or Lungs?

Shortness of breath can be caused by a number of things, including heart or lung problems, and other conditions such as a panic attack. Symptoms can help indicate the cause:

Heart Problems

Shortness of breath that occurs when lying down or during physical activity, chest pain, leg swelling, rapid or irregular heartbeat, fatigue, and nausea.

Heart valve issues can cause blood to back up into the lungs, leading to shortness of breath.

Lung Problems

Coughing, wheezing, a lot of mucus, and shortness of breath that worsens during exercise or at night.

Panic Attack

Fast heartbeat, sweating, shaking, nausea, dizziness, and a feeling of anxiety or stress. I had a panic attack one while I was in the docor’s office.

I was just about to leave and it started in. The nurse kept telling me to breath in slowly and exhale slowly. Finally, I did make it out of the office, embarrassed.

To determine the cause of shortness of breath, a doctor will perform a physical exam, listen to the lungs with a stethoscope, and take blood pressure.

They may also order additional tests, such as:

Chest X-ray
Electrocardiogram (ECG)
Echocardiogram
Nuclear scan of the heart
Stress test
Lung function study
Cardiopulmonary exercise test
CT scan
Blood tests

How to Calm Anxiety Breathing?

How to tell if shortness of breath is anxiety and how to calm yourself enough to breath normally again.

Do Inhalers Help With Anxiety Attacks?

Yes, in some cases, an inhaler can help with anxiety attacks:

Rescue inhalers: Can be used to treat anxiety attacks, but you should consult your doctor before doing so.
Non-essential oil-based inhalers: These inhalers are safe and have low or no side effects. They are used to target breathing and can be used to settle anxious patients before or after procedures.

However, anxiety and asthma symptoms can be similar, and it can be difficult to tell the difference.

Inhalers are often used to treat asthma, but they are less effective for anxiety:

Anxiety symptoms: Anxiety symptoms are usually not worse at night and are less responsive to inhaler therapy.
Asthma symptoms: People with asthma can’t “just breathe” because their lungs shut down. Asthma medication or an inhaler is often needed for recovery.

If you find that your inhaler makes you feel more stressed, you should speak with a doctor

How do I Reset My Breathing For Anxiety?

Here are some breathing techniques that can help with anxiety:

Diaphragmatic breathing: Inhale deeply enough to make your belly protrude, hold for a few beats, and then exhale slowly.
Abdominal breathing: Sit comfortably and focus on breathing in and out through your nose, allowing your abdomen to move more than your upper chest.
3-3-3 breathing: Inhale deeply for three seconds, hold for three seconds, and then exhale gently for three seconds.
Alternate nostril breathing: Inhale slowly through one nostril, close it, and then exhale slowly through the other nostril.
Pursed lip breathing: This technique can help slow and make breaths more intentional.
Coherent breathing: Inhale and exhale for a count of five, five times per minute.

Other techniques that can help with anxiety include: Progressive muscle relaxation, Modified lion’s breath, and Guided meditation.

Pursed Lip Breathing

Breathe in gently through your nose.
Purse your lips as if you’re going to blow out a candle.
Breathe out with your lips in this pursed position.

More on 3-3-3 Rule For Anxiety

The 3-3-3 rule is a mindfulness technique that can help people manage anxiety by redirecting their focus to the present moment:

Step	Instructions
1	Name three things you can see
2	Name three sounds you can hear
3	Move three parts of your body

The 3-3-3 rule can help people become more aware of what’s happening in the present moment, rather than being fixated on what’s making them anxious.

It can also help people calm their body and mind, especially when combined with deep breathing.

Here are some tips for using the 3-3-3 rule:

Take a Closer Look

When identifying things you can see, focus on the details of each one. For example, you could notice the colors, shapes, or other characteristics of what you see.

Listen Closely

How to tell if shortness of breath is anxiety. When identifying sounds you can hear, try to pinpoint each sound in more detail.

For example, you could notice if the sound is high or low, shrill or relaxing, or what you think is making the sound.

Engage Your Sense of Touch

When moving parts of your body, try to get a little movement in that area.

For example, you could gently roll your head back and forth, wiggle your toes, or tap your fingers.

The 3-3-3 rule can be used by people of all ages, including young children.

What Can I Drink to Help Shortness of Breath?

Here are some drinks that may help with shortness of breath:

Water

Helps thin mucus in the respiratory system, which can make it easier to breathe.

Dehydration can make mucus thick and sticky, which can make breathing more difficult. That’s probably why I’m constantly clearing my throat. I feel like there is something stuck there.

Black Coffee

Contains caffeine, which can help relax airway muscles and improve lung function. I always thought of caffeine associated with a boost of energy and not a relaxer.

Other things that may help with shortness of breath include:

Ginger: Has anti-inflammatory properties that may help reduce inflammation in the lungs.
Protein: Helps repair damaged lung tissue and boost immunity. Good sources of protein include eggs, lean meat, fish, poultry, legumes, and nuts.
Leafy green vegetables: Contain chlorophyll, which helps blood flow to the lungs.
Honey: Has antibacterial and immune system effects, and may help heal the respiratory system.
Walnuts: A rich plant source of omega-3 fats.
Garlic: Rich in antioxidants and phytochemicals, which may lower the risk of asthma, lung cancer, and cardiovascular disease.

More on pursed-lips breathing to help with shortness of breath:

How do I Stop Obsessing Over My Breathing?

How to tell if shortness of breath is anxiety and stop obsessing over it. Here are some strategies that may help you stop obsessing over your breathing:

Distraction

Take your mind off your breathing by focusing on something else, like counting back from 100 or trying to remember people’s birthdays.

If your memory is bad like mine, I try to think of the goals I want to accomplish that day or in the future. It gets me thinking about how I will accomplish them.

Breathing Exercises

Practice diaphragmatic breathing, which involves inhaling through your nose to fill your lower lungs, and then exhaling naturally.

The four square breathing technique, also known as box breathing, is a breathing exercise that can help you calm down and reduce anxiety:

Step	Instructions
1	Breathe in through your nose for a count of four
2	Hold your breath for a count of four
3	Breathe out through your mouth for a count of four
4	Hold your breath again for a count of four
Repeat	Repeat steps 1–4 until you feel re-centered

Interoceptive Exposures

This type of exposure involves triggering feared sensations, like doing an exercise that increases breathing, and then sitting with the discomfort.

Exposure and Response Prevention (ERP) Therapy

A therapist creates a safe environment where the patient is gradually exposed to their fears.

The patient learns to attach more realistic beliefs to their fears and becomes more comfortable with the experience of fear. Usually it takes 8-15 weekly sessions.

Understand Your Body’s Response

Understanding how your body responds to breathlessness and anxiety can help to take away worrying thoughts.

People with hyperawareness obsessions often have compulsions that drive the obsessions.

Identifying and resisting or interfering with these compulsions is key to overcoming the issue.

Sum It All Up

How to tell if shortness of breath is anxiety or just too much weight.

So, my breathing problems is due to the fact that I’m fat and not because of the anxiety. I’ve had the anxiety and breathing problems longer than I’ve been fat.

I like using the 3-3-3 rule for anxiety. It works everytime for me. And it’s easy to remember how to do.

I’ve been using exposure therapy for all my problems with anxiety, including breathing issues.

If you expose yourself little by little, the anxiety and breathing problems becomes less and less.

Even though I hoped my anxiety was gone for good, I was the happiest I’ve been in a long while. When it returned, so did the depression. Until next time…

Articles About Shortness Of Breath With Anxiety

-What is the link between anxiety and shortness of breath?

https://www.medicalnewstoday.com/articles/326831

-6 Anxiety Breathing Symptoms and How to Stop Them

https://reallifecounseling.us/blog/anxiety-breathing-symptoms#:~:text=Your%20body%20is%20taking%20in,make%20breathing%20even%20more%20difficult.

-Surprising Causes of Breathlessness

https://www.webmd.com/lung/breathing-problems-unusual-causes

Have a Good One,

Cindee Murphy
“One Voice Constantly Battling With Sleep (Or No Sleep)”

“You cannot swim for new horizons until you have courage to lose sight of the shore.” ― William Faulkner

“Unease, anxiety, tension, stress, worry — all forms of fear — are caused by too much future, and not enough presence.” ― Eckhart Tolle

“People have a hard time letting go of their suffering. Out of a fear of the unknown, they prefer suffering that is familiar.”― Thich Nhat Hanh

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” ― Amit Ray

“The only reality is ‘anxiety’ in the whole chain of beings. To the man lost in the world and its diversions this anxiety is a brief, fleeting fear. But if that fear becomes conscious of itself, it becomes anguish, the perpetual climate of the lucid man “in whom existence is concentrated.” ― Albert Camus