How to tell if shortness of breath is from anxiety. When I first had shortness of breath anxiety, I truly thought I was going to die. I’d never experienced anything like it before. I was gasping for air to fill my lungs.
So, I survived that first attack, but didn’t understand there were many more to come. I didn’t know it was from anxiety at first. As it happened over and over, I guess you could say I became somewhat used to the shortness of breath.
Well, maybe not used to it, but I knew how to shorten the duration. I stopped thinking I was going to die and concentrated on my breathing techniques. That first time really scared the crap out of me.
Can stress and anxiety cause breathing problems?
Anxiety-induced breathlessness is so profoundly overwhelming the first time you want to scream out of fear. You feel like you’re gasping for air. Because of the fight-or-flight response, your breathing becomes labored.
Anxiety in itself can be scary, but adding labored breathing can increase the event. How to tell if shortness of breath is from anxiety by considering the context:
Sudden onset and trigger
If your shortness of breath comes on suddenly, especially during a stressful situation, it’s more likely due to anxiety.
Resolution with relaxation
If your shortness of breath declines, when you do relaxation techniques, it was probably due to anxiety.
No other medical explanation
If you’ve excluded other potential causes, like asthma or heart problems, and your symptoms coincide with anxiety, then it’s probably anxiety-related.
“Anxiety is like a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.” – Arthur Somers Roche
Anxiety breathlessness triggers
Here are some common triggers for anxiety-related breathlessness:
- Stressful Situations: Firstly, high-pressure environments, deadlines, or conflicts can trigger anxiety and breathlessness.
- Panic Attacks: Sudden, intense fear can lead to hyperventilation and shortness of breath.
- Overthinking: Excessive rumination or racing thoughts can lead to shallow breathing.
- Trauma or PTSD: Triggers related to past traumatic events can cause anxiety and breathlessness.
- Crowded Spaces: Feeling trapped or overwhelmed in crowded areas can trigger breathlessness.
- Fear of Suffocation: Additionally, worrying about not getting enough air can create a self-fulfilling cycle of breathlessness.
- Hyperventilation: Rapid, shallow breathing caused by anxiety can worsen the sensation of breathlessness.
- Uncertainty: Fear of the unknown or lack of control can lead to anxiety and breathlessness.
- Sensory Overload: Loud noises, bright lights, or chaotic environments can overwhelm and trigger anxiety.
- Negative Self-Talk: Lastly, harsh inner dialogue can amplify anxiety and its physical symptoms.
“Sometimes, anxiety feels like you’re drowning, even when you’re surrounded by air.”
Anxiety breathlessness signs
Here are common signs of anxiety-related breathlessness:
- Shallow Breathing: Breathing feels quick and shallow, often from the chest rather than the diaphragm.
- Feeling of Suffocation: A sensation of not getting enough air, even when breathing.
- Chest Tightness: A constricted or heavy feeling in the chest area.
- Hyperventilation: Breathing too quickly, which can lead to dizziness or lightheadedness.
- Frequent Sighing or Yawning: Attempting to “catch” a full breath.
- Dizziness or Lightheadedness: Caused by an imbalance of oxygen and carbon dioxide from rapid breathing.
- Dry Mouth: Anxiety can reduce saliva production, making the mouth feel dry.
- Tingling Sensations: Numbness or tingling in the hands, feet, or lips due to hyperventilation.
- Feeling of Panic: A sense of impending doom or fear that something is wrong.
- Cold or Clammy Skin: Anxiety can cause changes in blood flow, leading to cold extremities.
- Throat Tightness: A lump-in-the-throat sensation that makes breathing feel harder.
Anxiety breathlessness vs physical illness
Anxiety breathlessness vs heart issue
How to tell if shortness of breath is from anxiety. In the beginning, I’ve had plenty of times when I went to the ER because I thought I was having a heart attack. Nowadays, I know when to go and not go to the ER.
Chest pains from anxiety are a pain that lasts only a few seconds. A heart attack has a much sharper pain and lasts a lot longer. Sometimes the pain radiates down your arm. The breathlessness is also more pronounced.
Anxiety breathlessness vs asthma
Breathlessness in asthma is more pronounced. There is wheezing and difficulty exhaling during an attack. You may also have chest tightness, where you may have a sensation of pressure in the chest.
Anxiety breathlessness doesn’t last as long. You might have the sensation that you can’t catch your next breath, but if you do breathing techniques, it calms the anxiety down to zero symptoms.
Anxiety breathlessness vs sleep apnea
How to tell if shortness of breath is from anxiety. Some people with sleep apnea may stop breathing for 10-30 seconds (or longer) several times per hour. Even when not fully obstructed, breathing may become shallow, contributing to a feeling of not getting enough air.
Breathlessness from anxiety may seem like you can’t breathe for maybe a second or so. With breathing techniques, you can get your breathing back to normal in a matter of seconds.
Anxiety breathlessness vs chronic conditions
Anxiety breathlessness vs lung disease
Cause
Anxiety Breathlessness
Accordingly, psychological factors can trigger it like stress, panic attacks, or any anxiety disorder. It is often linked to hyperventilation (rapid, shallow breathing) caused by the fight-or-flight response.
Lung Disease Breathlessness
Caused by physical issues in the lungs or airways, such as asthma, chronic obstructive pulmonary disease (COPD), or infections like pneumonia. Results from reduced lung function or oxygen exchange.
Breathing Pattern
Anxiety Breathlessness
- Rapid, shallow breathing (hyperventilation).
- May feel like you can’t take a deep breath or are “suffocating.”
- Often accompanied by sighing or yawning to “catch” a full breath.
Lung Disease Breathlessness
- Labored or wheezy breathing.
- May involve prolonged exhalation (e.g., in asthma or COPD).
- Can include coughing, mucus production, or chest pain.
“When anxiety takes your breath away, remember: you are stronger than the storm inside you.”
Anxiety breathlessness vs GERD
Associated Symptoms
- Anxiety Breathlessness:
- Chest tightness, dizziness, tingling in hands/feet, dry mouth, and a sense of panic or fear.
- Often accompanied by other anxiety symptoms like racing thoughts or sweating.
- GERD Breathlessness:
- Heartburn (burning sensation in the chest), regurgitation of acid or food, sour taste in the mouth, and burping.
- May also cause a chronic cough, hoarseness, or a lump-in-the-throat sensation.
Key points
- Anxiety breathlessness is linked to emotional triggers and hyperventilation, while GERD breathlessness is caused by acid reflux irritating the airways or lungs.
- GERD-related breathlessness often occurs alongside heartburn or regurgitation, while anxiety breathlessness is more likely to include panic or fear.
Anxiety breathlessness relief
Anxiety breathlessness natural remedies
Breathing Exercises
- Diaphragmatic Breathing (Belly Breathing):
- Accordingly, sit or lie down, place one hand on your chest and the other on your belly.
- Inhale deeply through your nose, letting your belly rise (not your chest).
- Exhale slowly through your mouth.
- Repeat for 5-10 minutes to calm your nervous system.
- 4-7-8 Breathing:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
- This helps slow your heart rate and reduce anxiety.
Herbal Remedies
- Chamomile Tea: Known for its calming properties, chamomile can help reduce anxiety and promote relaxation.
- Lavender: Use lavender essential oil in a diffuser or apply a diluted version to your wrists or temples for a soothing effect.
- Ashwagandha: Furthermore, this stress-balancing herb may help lower stress and anxiety levels over time.
“Anxiety is the handmaiden of creativity, but it can also be the thief of breath.”
Anxiety breathlessness and mindfulness
Guided Imagery
How to tell if shortness of breath is from anxiety. I use guided imagery all the time. It takes you out of the chaotic environment, and into a peaceful surrounding. Sometimes I imagine myself on an island, and I am the only one there. It is so beautiful with all the trees and flowers.
I use guided imagery all the time. It takes you out of the chaotic environment, and into a peaceful surrounding. Sometimes I imagine myself on an island, and I am the only one there. It is so beautiful with all the trees and flowers.
I can hear a waterfall and all the birds making their distinct sounds. I move towards the waterfall and submerge myself under it. The water is crystal clear. I relish in the water, since it is a warm day. I stay there until I am totally relaxed.
Breathing Apps
So, here are 5 great breathing apps designed to help with anxiety, stress, and breath control:
1. Calm
- Features: Guided breathing exercises, meditation sessions, and sleep stories.
- Best For: Beginners looking for a mix of relaxation techniques and mindfulness.
- Platforms: iOS, Android.
2. Breethe
- Features: Breathing exercises, stress management tools, and guided meditations.
- Best For: People seeking a holistic approach to anxiety relief.
- Platforms: iOS, Android.
3. Breathwrk
- Features: A variety of breathing exercises tailored for anxiety, energy, focus, and sleep.
- Best For: Quick, targeted breathing techniques for specific needs.
- Platforms: iOS, Android.
4. Prana Breath
- Features: Customizable breathing exercises, progress tracking, and focus on pranayama techniques.
- Best For: Those interested in yoga-inspired breathwork.
- Platforms: Android.
5. Headspace
- Features: Guided breathing exercises, mindfulness meditations, and stress-relief tools.
- Best For: A user-friendly app with a focus on mindfulness and breathing.
- Platforms: iOS, Android.
“Anxiety may make you feel breathless, but every exhale is a step toward freedom.”
Sum it all up
How to tell if shortness of breath is from anxiety. I hope this post gave you some ideas about breathlessness, from anxiety equaled to other ailments. I also have GERD, so I know the differences between GERD and anxiety breathlessness.
As for the chest pains, when I get one, I wait to see how long it lasts. If it’s a few seconds, I know it’s anxiety. I’ve never had a heart attack before, but I know what signs to watch out for.
Nowadays, I am thankful my anxiety has calmed down, so I haven’t had the breathlessness. But it’s good to know all the symptoms with the anxiety, especially when you’re first diagnosed with anxiety. Peace and love. Until next time…
Articles about breathlessness from anxiety
6 Signs Your Shortness of Breath May Be From Anxiety
What is the link between anxiety and shortness of breath?
Breathing exercises for stress
Have a good one,
Cindee Murphy
“One voice caught in the cycle of breathlessness”
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