If you’re wondering, does anxiety cause shortness of breath? The answer to that question is a definite yes. When you have strong emotions like anxiety, worry or fear, it can cause physical symptoms, including shortness of breath.
Shortness of breath caused by anxiety usually isn’t a medical emergency. However, there are many different causes of shortness of breath and some of them can be serious. If you’re not sure what’s causing your shortness of breath, it’s a good idea to call 911, especially if you have other symptoms like chest pain or a rapid heart rate.
Below, we explain what it’s like to have shortness of breath from anxiety, how you can reduce your symptoms and when to get treatment for anxiety.
6 signs your shortness of breath is from anxiety
If shortness of breath (also called dyspnea) is from anxiety, it may have certain characteristics. But each person is different and not everyone will experience shortness of breath from anxiety in the same way.
1. The shortness of breath starts suddenly
Shortness of breath from anxiety can come on without warning. If you’re breathing normally in one moment and it’s hard to breathe in the next, the cause may be anxiety. If your breathing worsens over time, it’s more likely caused by your physical health (more on that later).
2. Your breathing is shallow
Anxiety-related shortness of breath is usually rapid, shallow breathing or hyperventilation. This can make it feel like you can’t get enough air or you’re suffocating, even though you’re breathing.
3. The shortness of breath follows a stressful event
If shortness of breath is caused by anxiety, worry or fear, it often begins during or after a single stressful event. But stress and anxiety can also build up over time until it suddenly becomes too much to bear.
4. Your shortness of breath doesn’t last very long
Most of the time, anxiety-caused shortness of breath is temporary. It tends to go away on its own without medical treatment – usually within 10 to 30 minutes. However, chronic anxiety and stress can cause breathlessness that doesn’t go away.
5. You may have other symptoms related to anxiety
Anxiety can cause a range of physical and emotional symptoms. It’s important to know that some of these symptoms can also be caused by a heart attack or another condition that requires immediate treatment. So don’t ignore these symptoms, especially if they don’t go away or if they are severe.
- Chest pain – Anxiety can cause chest pain that feels sharp, stabbing or like a dull ache. Anxiety-related chest tightness can feel like a tight band wrapped around your chest, making it hard to take a deep breath.
- Heart palpitations – You may have heart palpitations, making it feel like your heart is racing or skipping beats.
- Sweating – You may sweat a lot, even if the air around you is cool.
- Trembling – Your body may visibly shake, or you may feel like your insides are trembling.
- Extreme worry – If anxiety is causing your symptoms, you’re likely to feel worried or nervous. You may also have a sense of impending doom.
- Muscle tightness – Chronic anxiety causes muscle tension, especially in the neck, shoulders and back, which can lead to pain and stiffness.
- Nausea or upset stomach – You may have an upset stomach or feel like you need to throw up.
- Numbness – You may feel numbness or tingling, especially in your hands, feet or face.
- Chills or hot flashes – It may feel like your body suddenly changes temperature and you become very hot or very cold.
- Dizziness or lightheadedness – You may feel like you’re going to faint.
6. Your symptoms go away with relaxation techniques
If your breathing improves with relaxation methods like deep breathing or meditation, your symptoms are likely due to anxiety.
Shortness of breath can also be caused by your physical health
Breathing difficulties can be a sign that your body needs to work extra hard to get the air it needs. Medical causes of shortness of breath are usually related to your lungs or heart.
Breathlessness can also be related to your activities and fitness level. Everyone breathes a little harder during exercise, but people who don’t get the recommended levels of exercise or who are very overweight may find it difficult to breathe, even when performing everyday activities.
Shortness of breath can be a sign of a medical emergency. Call 911 if you have shortness of breath that lasts for more than 30 minutes, if your breathlessness is making it difficult to function, or if your skin, lips or nails start to look blue.
Why does anxiety cause shortness of breath? It’s your body’s fight-or-flight response.
Anxiety causes shortness of breath as part of the body’s fight-or-flight response. When you feel anxious, your brain perceives a threat. To prepare your body to either confront or escape danger, the fight-or-flight response releases large amounts of adrenaline and other chemicals into your body. Here are some reasons why the fight-or-flight response leads to shortness of breath:
- Faster heart rate – This increase in chemicals can cause your heart rate to quicken, pumping more blood to muscles and organs. This requires more oxygen, leading to faster breathing.
- Rapid breathing – To supply the necessary oxygen, your breathing rate increases, which can make you feel like you’re not getting enough air, even though you’re actually breathing more.
- Tense muscles – Anxiety can cause your muscles to tense up, including those involved in breathing, which can make it feel harder to breathe.
Anxiety attacks vs. panic attacks
When talking about shortness of breath from anxiety, people may say they’re having an “anxiety attack” or “panic attack.” There are some differences between them.
The term “anxiety attack” isn’t an official medical diagnosis, but people may use it to describe a period of intense anxiety that starts suddenly and causes physical and emotional symptoms. Depending on the level of anxiety, symptoms can be mild, moderate or severe. Anyone can have an “anxiety attack,” but they are more common in people with anxiety disorders.
A panic attack is an official medical diagnosis that’s used to describe an episode of intense fear or anxiety that happens when there’s no real external danger. Panic attacks can cause severe symptoms, including an overwhelming sense of impending doom and a fear of dying. In some cases, you may not be able to move or react during a panic attack.
Sometimes panic attacks are unexpected in that they have no obvious cause. Other times, they are expected, meaning that they’re triggered by external stressors. One of the most common stressors for expected panic attacks is anxiety. Panic attacks are most common in people with panic disorders, but anyone can have one.
The best way to find out what you’re experiencing is to talk to your primary care doctor or a mental health specialist.
How to stop shortness of breath from anxiety
If anxiety is making breathing difficult, you may be able to stop it through a combination of breathing techniques, grounding exercises and lifestyle changes.
What to do when you’re experiencing shortness of breath
If you’re having an anxiety or panic attack, it can help to focus on your breathing, surroundings or muscles.
- Deep breathing exercises – Taking deep, rhythmic breaths helps slow your heartrate, increase oxygen intake, and calm your body and mind. Box breathing is a simple deep breathing exercise. To try it, follow this 4-4-4-4 pattern: breathe in for four seconds, hold your breath for four seconds, breathe out for four seconds and then hold your breath for four seconds. Repeat the pattern 3-4 more times.
- Use grounding techniques – Grounding techniques shift your focus away from anxious thoughts and back to your body or surroundings. Popular grounding techniques include naming and describing the objects around you, counting backwards from 100 or holding a very cold object like an ice cube. The goal is to distract yourself from overwhelming feelings, so you could also try listening to a favorite song or watching funny videos of cats or kids.
- Try progressive muscle relaxation – Reducing muscle tension can help calm the fight-or-flight response that’s causing your shortness of breath. During progressive muscle relaxation, you tense and then relax each of the muscle groups in your body, starting with your toes and then working your way up. To try it, sit or lie down, then tense each muscle group for about 5-10 seconds before releasing the tension for 15-20 seconds.
Preventing shortness of breath from anxiety
You can make it less likely that you’ll experience shortness of breath from anxiety. No surprise, it starts with taking steps to manage stress, worry, fear and other strong emotions.
- Talk about your feelings – If you think anxiety is causing shortness of breath, look for someone to talk to, like a friend, family member, your doctor or a mental health specialist. Working with a mental health professional can help you develop skills to manage your emotions and improve your coping skills.
- Get regular exercise – One of the benefits of exercise is that it can help reduce anxiety and improve overall mood. Even small amounts of movement can make a difference. Aim for about 150 minutes of weekly exercise or about 30 minutes, five days a week. Exercise should involve an activity that keeps your heart working throughout the time you are exercising.
- Practice meditation and mindfulness – Regular practice can help manage anxiety and improve your ability to stay calm. If you’re looking for guidance on how to meditate, consider using a phone app like the Mindfulness App.
- Eat a healthy diet – Eating a balanced diet can boost your mental health and reduce anxiety. Focus on eating whole grains, fruits, vegetables and healthy fats. Try to limit or avoid processed foods as well as foods and beverages with caffeine, alcohol and refined sugars since they can cause big shifts in energy and emotions.
- Get enough sleep – Anxiety can make it hard to sleep, but poor sleep can make anxiety even worse. Getting good sleep when you have anxiety may seem like a far-fetched dream, but it is possible. The most important thing is to stick with a consistent schedule and routine. If you find that you’re not calm enough to sleep when your head hits the pillow, try relaxation techniques or deep breathing. But if sleep doesn’t come within 20 minutes, don’t force it. Instead, get up and do something relaxing until you feel tired. While waiting for sleep to come, try to avoid watching television or using your phone, so you don’t wake yourself up more or ignore the signs of tiredness.
When to see a doctor about sudden shortness of breath
If you frequently have shortness of breath, it’s best to see a doctor – it doesn’t matter if you think the cause is anxiety or something else. There are likely treatments that can help with your symptoms.
A great place to start is with a primary care appointment. Your doctor can diagnose the cause of your breathing issues and help you get the care you need. They’ll refer you to a specialist such as a cardiologist, pulmonologist or mental health therapist, if appropriate.
Shortness of breath can also be an emergency situation. Call 911 if it’s suddenly difficult to breathe and you have chest pain, fainting, nausea, bluish skin, or swelling in your legs or ankles.
