Anxiety and breathlessness are linked sensations, which can be quite frightening, particularly when they come on suddenly or for no obvious reason. People will often describe it as “being unable to draw a deep breath”, “having an inability to take in enough air” or “having tightness across the chest”, with descriptions of “breathing too fast” being common.
While these symptoms are often easily mistaken for signs of something very serious, in many cases they occur because the body is activating the “fight or flight” response. This is our body’s instinctive way of keeping us safe. The release of adrenaline into our blood stream causes an increased heart rate and rapid, shallow breathing.
While this mechanism may be beneficial in short bursts during an emergency situation, modern life means we are often reacting to non life-threatening situations, such as fear, stress and worry. In such situations this natural reaction causes the breathing changes and the sensations they create can feel quite overwhelming and even frightening.
One of the most common ways anxiety affects breathing is hyperventilation. This occurs when an anxious person unconsciously breathes too rapidly and too deeply. This is the point when carbon dioxide levels fall, resulting in dizziness and an inability to draw a breath deeply. Hands or feet might feel numb and tingly and this also contributes to breathlessness and possibly an inability to feel like we’re getting any air into our lungs.
Ironic is the fact that the more we try to take in a breath, the tighter our chest may feel. Breathlessness caused by anxiety may differ from the experience of a person suffering from a medical condition such as asthma. It will often appear and disappear, becoming more severe when the person is in an anxious state, and improving when they are distracted. Other symptoms such as an increased heart rate, sweating, trembling or a sense of panic or fear are frequently observed at the same time as the breathlessness.
When learning to cope with breathlessness due to anxiety, relaxation is a key part of the treatment. One good strategy for relaxation is focused breathing (or paced breathing). An example of this is breathing in through your nose for four counts, holding it for one and breathing out of your mouth for six or eight counts.
Doing this restores equilibrium between the level of oxygen and carbon dioxide within your body and is thought to signal to your brain that everything is OK.
Grounding is another method you may find helpful. Grounding involves redirecting attention away from the anxious thought that causes breathing changes and focusing instead on the present moment. Simple ways to ground yourself are by identifying five things you can see, four things you can feel, three things you can hear etc.
Focusing on something concrete other than panic can be incredibly helpful at times and can help the individual reconnect with their body. This technique takes practice.
Certain lifestyle choices are also helpful. Regular physical activity, adequate sleep, limiting alcohol and caffeine consumption, and finding ways to manage stress will all reduce overall anxiety and improve breathing naturally.
Finally, for many, speaking to a healthcare professional or therapist may be highly beneficial, especially when anxiety is a persistent or interfering issue. Cognitive Behavioural Therapy is especially successful at helping individuals to examine and change their thought patterns.
However, you should note that breathlessness is sometimes the result of another condition and when breathlessness is severe, constant, or inexplicable it is advisable to consult a doctor, who will put your mind at ease or treat any underlying conditions.
