How to Tell if Shortness of Breath is From Anxiety
If you've ever felt like you "couldn't catch your breath" out of nowhere, you might have wondered: Is this something serious, or is it just anxiety? You’re not alone in feeling confused (and even a little scared) when this happens.
Let's break it down in a way that's simple and real.
First off: Why does anxiety cause shortness of breath?
When you get anxious, your body switches into "fight or flight" mode. Think of it like your body hitting the emergency alarm button, even if there isn't real danger around. Your heart beats faster, your muscles tense up, and your breathing gets quicker and shallower. It's like your body is trying to fuel you with extra oxygen to "run from a tiger," even if the tiger is just a stressful meeting or an overwhelming thought.
Does anxiety cause breathlessness?
Absolutely. Anxiety can 100% cause breathlessness. And here's the kicker — the more you notice your breathing feels weird, the more anxious you can get about it, which then makes the breathing feel even more off. It's a tough cycle, but it's super common.
Symptoms of Breath Holding Anxiety
Sometimes, people don't even realize they're holding their breath when they’re anxious or maybe you are someome who has try breathing exercises like “box breathing” and it leaves you feelings more anxious.. Here are some signs you might be doing that:
Feeling dizzy or lightheaded
Chest tightness or discomfort
Yawning a lot (trying to "catch" a full breath)
Sighing frequently
Feeling like you "can't get a deep enough breath"
So, how can you tell if your shortness of breath is from anxiety?
Ask yourself a few quick questions:
Did this come on suddenly, without a clear physical cause?
Are you also feeling other symptoms of anxiety (like racing thoughts, sweating, or a nervous stomach)?
Does it get a little better when you’re distracted or calming down?
If the answer is "yes" to these, there's a good chance anxiety is the culprit. (Of course, it's always important to check with a doctor or therapist if you're unsure or if the symptoms are severe.)
3 Strategies to Use When Anxiety Causes Shortness of Breath
Deep Breathing: Instead of breathing that you have to really hold your breath, do this. Breath in deep, until you no longer can (roughly a count of 5-7 seconds), then breathe out (roughly a count of 8-10 seconds). Picture that you are filling up your lungs then emptying them.
Ground Yourself: Place one hand on your chest and one on your stomach. Focus on making the hand on your stomach rise more than the one on your chest. This trains deeper breathing.
Talk to Your Anxiety: Silently say, "I know this is anxiety. My body is trying to protect me, but I'm actually safe." It’s like reassuring a friend who's freaking out — only the friend is your nervous system.
5 Ways a Therapist Who Specializes in Anxiety Can Help
Teach You How Anxiety Shows Up in Your Body: Understanding your personal anxiety "signals" helps you catch it sooner.
Help You Break the Cycle of Fear: Therapists teach you how to stop the spiral of "I can't breathe" leading to "I'm in danger" thoughts.
Guide You Through Breathing and Relaxation Techniques: Personalized practices you can actually stick with.
Work Through the Root Causes: Anxiety symptoms like breathlessness often have deeper emotional causes that a therapist can help you explore and heal.
Build Confidence in Handling Symptoms: So that next time you feel breathless, you’re less scared and more equipped.
Shortness of breath from anxiety feels real because it is real — but it’s also manageable. With the right tools and support, you can learn to breathe easier, even when anxiety tries to throw you off track.
If you’re ready to work with someone who gets it, reaching out to a therapist - like us - who specializes in anxiety can make a huge difference.
