Study Reveals Anxiety as Potential Cause of Breath Shortness

Experiencing difficulty in catching one’s breath can be a frightening and distressing experience. Whether caused by minor incidents like having the wind knocked out of the lungs or more serious conditions such as asthma attacks, shortness of breath is a feeling most people would prefer to avoid. Surprisingly, anxiety can also be a significant factor behind breathlessness. Clinical psychologist Juanita Guerra, PhD, from New Rochelle, New York, explains that anxiety manifests differently in individuals, with some experiencing a churning in the stomach, increased heart rate, or faster breathing.  

USA Today reported that understanding when anxiety contributes to shortness of breath and how to prevent it can be helpful. In cases where anxiety is the cause, it is often triggered when the body enters its flight-or-fight response mode after a distressing event occurs. Amanda Darnley, PsyD, a practicing psychologist in Philadelphia, clarifies that during this stress response, the brain sends signals to prepare the body for fight or flight.

As a result, muscles, including those in the chest and abdomen, tighten or constrict, making it harder to take deep breaths. This response leads to an increased heart rate and faster breathing, creating a feedback loop that makes it challenging to catch one’s breath. While anxiety can be one of the reasons for shortness of breath, other conditions may also cause this symptom, such as heart failure, heart problems, blood clots, airway obstructions, obesity, lung conditions like asthma or COPD, and illnesses like tuberculosis, pneumonia, or COVID-19.

Differentiating whether shortness of breath is due to anxiety, or another cause can be difficult. One way to identify anxiety-related shortness of breath is to recognize common triggers that have previously led to distressing responses. If shortness of breath follows a stressful emotional event, it may likely be related to anxiety. 

However, it is essential to be cautious and seek medical attention if unsure about the cause of shortness of breath, as certain medical conditions may require immediate intervention. Juanita Guerra advises that if difficulty breathing persists even after the anxiety subsides, it could indicate an underlying medical issue that needs evaluation by medical professionals. For those experiencing anxiety-related shortness of breath, there are techniques to help calm the body.

One of the initial steps is acknowledging that it is not a medical emergency and reassuring oneself that the feeling will pass. Managing breathing by taking deep breaths, feeling the breath go in and out by placing hands over the chest, or breathing into a paper bag to balance oxygen and carbon dioxide levels can be helpful. Nose breathing and focusing attention away from stress through mantras or counting with each breath can return breathing to normal. Light exercise, warm running water, or stretching can also assist in calming the body. 

However, it is crucial to address the underlying anxiety that caused the shortness of breath to prevent frequent occurrences. Seeking professional help from psychologists and specialists can be beneficial in learning relaxation techniques and coping skills to manage triggers effectively. These personalized strategies can aid individuals in confronting anxiety triggers and regaining control over their breath, ensuring better overall well-being.