Does Anxiety Cause Shortness of Breath?

Anxiety can be suffocating - not just metaphorically, but physically too. Imagine struggling to catch your breath, not due to physical exertion, but because of an overwhelming wave of anxiety. This scenario illustrates the intricate link between anxiety and breathlessness.

Understanding this connection is crucial, as it reveals the varied impact and individual nuances that influence how anxiety affects breathing. Exploring this relationship highlights the challenges and opportunities in managing these interconnected experiences.

Understanding Anxiety and Shortness of Breath

Shortness of Breath: Also known as dyspnea, a feeling of discomfort or difficulty breathing, or an intense tightening in the chest. 

Anxiety: characterised by excessive worry, tension, and physical symptoms such as increased heart rate and sweating. It often manifests in various forms, including Generalized Anxiety Disorder (GAD), panic attacks, and social anxiety disorder. Anxiety can be a normal reaction to stress but becomes problematic when it interferes with daily life.

Can Anxiety Cause Shortness of Breath?

Yes, anxiety can cause shortness of breath. It triggers the body’s fight-or-flight response, leading to rapid breathing (hyperventilation) and an oxygen-carbon dioxide imbalance, resulting in breathlessness due to anxiety. Anxiety can also cause chest and throat muscle tension, restricting airflow and making breathing feel more difficult.

Research Findings on the Connection Between Anxiety and Shortness of Breath

Research suggests that anxiety and breathlessness (dyspnea) are closely related: 

• A 2023 study indicates anxiety and trouble breathing all day can increase breathing effort or air hunger.
• A 2019 study indicates people with higher anxiety sensitivity or trait-like anxiety are more likely to report shortness of breath from panic attacks. 
• A study from 2014 reports anxiety and depression are associated with increased shortness of breath and frequency of pulmonary symptoms in people with chronic obstructive pulmonary disease (COPD). 
• 2006 studies suggest that psychological symptoms are the cause of dyspnea, rather than the other way around.

Factors Influencing the Connection of Anxiety and Shortness of Breath

1. Psychological Factors: Anxiety triggers the "fight or flight" response, leading to rapid breathing and breathlessness.

2. Hyperventilation: Anxiety can cause rapid breathing, disrupting oxygen and carbon dioxide balance, leading to trouble breathing all day.

3. Muscle Tension: Anxiety tightens breathing muscles, making breathing feel difficult.

4. Heightened Awareness: Anxiety increases focus on breathing, amplifying sensations of breathlessness.

5. Panic Attacks: Anxiety may escalate to panic attacks, intensifying shortness of breath.

6. Underlying Medical Conditions: Conditions like asthma or heart issues may worsen anxiety-related breathlessness.

7. Stress and Lifestyle Factors: Chronic stress and lifestyle habits like smoking may worsen trouble breathing because of anxiety.

Symptoms of Anxiety to check. This will help you understand when to seek help:

Emotional Symptoms:

•⁠ ⁠Excessive Worry: Constantly feeling anxious or uneasy about various things, feeling on edge, as if something bad is about to happen.

•⁠ ⁠Overwhelming Fear: Experiencing intense fear, often irrational, in everyday situations.

•⁠ ⁠Feeling Overwhelmed: Struggling to manage emotions, leading to a sense of being unable to cope, feelings of hopelessness and helplessness.

Physical Symptoms:

•⁠ ⁠Rapid Heartbeat: A noticeable increase in heart rate, often described as pounding or racing.

•⁠ Shortness of Breath: Difficulty breathing or tightness in the chest.

•⁠ Muscle Tension: Stiffness or pain, particularly in the neck, shoulders, or back.

•⁠ Trembling or Shaking: Involuntary muscle movements, especially in the hands or legs.

•⁠ ⁠Stomach Issues: Nausea, diarrhoea, or stomach cramps linked to anxiety.

Cognitive Symptoms

•⁠  ⁠Difficulty Concentrating: Trouble focusing, making decisions, or remembering things.

•⁠  ⁠⁠Irrational Thoughts: Persistent negative or catastrophic thinking.

•⁠  ⁠⁠Derealization: A feeling of disconnection from reality or oneself, often described as a dream-like state.

Behavioural Symptoms 

•⁠ Avoidance: Steering clear of situations, places, or people that trigger anxiety.

•⁠ ⁠Compulsive Behaviours: Engaging in repetitive actions or rituals to alleviate anxiety.

•⁠ ⁠Restlessness: Inability to sit still, often fidgeting or pacing, habits like nail-biting, hair-pulling, or skin-picking.

•⁠ ⁠Social Withdrawal: Isolating oneself from friends, family, or social activities.

•⁠ ⁠Procrastination: Delaying tasks due to overwhelming anxiety about performance or outcomes.

Managing Anxiety and Shortness of Breath

To manage anxiety and breathing problems, try deep breathing techniques like belly or pursed lip breathing, use distractions like TV or games, walk to restore normal breathing, and practice muscle relaxation. Seek medical help if symptoms include chest pain, fainting, or bluish lips.

For personalised guidance, consult your healthcare provider and explore the Mave Health Program for tailored mental well-being solutions.

Do Read More About Anxiety

1. How to Help Someone with Anxiety: A Guide for Supportive Friends and Family
2. Reduce Anxiety immediately with other 12 Effective ways along with 333 Rule
3. How to Treat Anxiety Without Medication?
4. How Do Psychiatrists Treat Anxiety Disorders?
5. 5-4-3-2-1 Grounding Technique Exercise
6. tDCS Device For Anxiety
7. Foods to Fight Anxiety

Conclusion

Anxiety causes shortness of breath, but with the right approach, both can be managed effectively. Take the next step and discuss your symptoms with a doctor.

Citation

1. Doyle, T., Palmer, S., Johnson, J., Babyak, M. A., Smith, P., Mabe, S., … Blumenthal, J. A. (2013). Association of anxiety and depression with pulmonary-specific symptoms in chronic obstructive pulmonary disease. International Journal of Psychiatry in Medicine, 45(2), 189–202. doi:10.2190/PM.45.2.g
2. How to relieve shortness of breath from anxiety. (2020, October 10). Retrieved 7 October 2024, from https://www.calmclinic.com/anxiety/symptoms/shortness-of-breath
3. Jessica Caporuscio, P. (2020, August 18). How to tell if shortness of breath is from anxiety. Retrieved 7 October 2024, from https://www.medicalnewstoday.com/articles/326831
4. Managing and treating breathlessness. (n.d.). Retrieved 7 October 2024, from https://www.macmillan.org.uk/cancer-information-and-support/impacts-of-cancer/breathlessness/managing-and-treating-breathlessness
5. Neuman, A., Gunnbjörnsdottir, M., Tunsäter, A., Nyström, L., Franklin, K. A., Norrman, E., & Janson, C. (2006). Dyspnea in relation to symptoms of anxiety and depression: A prospective population study. Respiratory Medicine, 100(10), 1843–1849. doi:10.1016/j.rmed.2006.01.016
6. Paulus, M. P. (2013). The breathing conundrum-interoceptive sensitivity and anxiety. Depression and Anxiety, 30(4), 315–320. doi:10.1002/da.22076
7. Shortness of breath. (2020, June 13). Retrieved 7 October 2024, from Mayo Clinic website: https://www.mayoclinic.org/symptoms/shortness-of-breath/basics/definition/sym-20050890
8. Tan, Y., Van den Bergh, O., Qiu, J., & von Leupoldt, A. (2019). The impact of unpredictability on dyspnea perception, anxiety and interoceptive error processing. Frontiers in Physiology, 10, 535. doi:10.3389/fphys.2019.00535
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