What Is Shortness of Breath from Anxiety?
Shortness of breath—also called dyspnea—is a feeling that you can’t get enough air, or that breathing is difficult or labored. While many people associate this symptom with physical issues like asthma or heart problems, it’s also a common symptom of anxiety. In fact, for some people, shortness of breath is one of the first and most distressing signs of an anxiety or panic attack.
How Anxiety Affects Breathing
When you feel anxious, your body activates its “fight or flight” response. This triggers a surge of stress hormones like adrenaline, which causes physical changes designed to help you respond to a threat. One of those changes is rapid or shallow breathing, known as hyperventilation. This can make you feel like you’re not getting enough air—even though you are. The sensation itself can increase panic, creating a cycle that’s hard to break without the right tools.
Why It Feels So Scary
Breathing is something we usually do automatically. When anxiety disrupts that rhythm, it can be frightening. You might feel like you’re suffocating or unable to catch your breath. These sensations are real and uncomfortable, but they are typically not dangerous when caused by anxiety. Still, they should always be evaluated by a healthcare provider to rule out other causes, especially if it’s your first time experiencing them.
How to Tell If It’s Anxiety or Something Else
Anxiety-related shortness of breath often comes on suddenly, especially during a stressful moment or when you’re worried. It may be accompanied by a racing heart, dizziness, chest tightness, or a sense of impending doom—hallmark symptoms of panic. If your breathing improves when you calm down, that’s another clue it’s likely anxiety-related. However, it’s important to seek medical evaluation if the symptom is new, severe, or happens at rest, just to be safe.
Coping Strategies for Anxiety-Related Breathing Issues
If you’re experiencing shortness of breath due to anxiety, try these strategies:
- Slow, deep breathing: Inhale through your nose for four counts, hold for four, exhale slowly through your mouth for six.
- Grounding techniques: Focus on your senses to shift your attention away from anxious thoughts.
- Mindfulness or meditation: These practices can calm your nervous system and restore regular breathing.
- Regular therapy: Techniques like cognitive behavioral therapy (CBT) or dialectical behavior therapy (DBT) can help reduce overall anxiety levels.
When to Seek Help
If shortness of breath is frequent, intense, or interfering with daily life, it’s time to speak with a mental health provider. At My Psychiatrist, we offer compassionate, evidence-based care for anxiety and related symptoms. We can help you understand your symptoms, identify triggers, and create a treatment plan that may include therapy, medication, or lifestyle changes. Schedule an appointment today to get started.
FAQs About Shortness of Breath from Anxiety
Can anxiety really make it hard to breathe?
Yes, anxiety can trigger rapid or shallow breathing, making it feel like you can’t catch your breath—even though your oxygen levels are typically normal.
Is shortness of breath during a panic attack dangerous?
It feels scary but is generally not harmful. However, it’s important to rule out other medical causes with a healthcare provider.
What’s the difference between anxiety and asthma-related shortness of breath?
Anxiety-related breathlessness often comes with panic symptoms and improves when you calm down. Asthma usually involves wheezing, coughing, and responds to inhalers.
How long does anxiety-induced shortness of breath last?
It can last from a few minutes to an hour or more, depending on how quickly the anxiety is addressed and managed.
What can I do in the moment to calm my breathing?
Practice deep, slow breathing and focus on relaxing your body. Distraction or grounding techniques can also help.
Will medication help with anxiety-related shortness of breath?
In some cases, yes. Anti-anxiety medications or antidepressants may help reduce overall symptoms, including physical sensations like breathlessness.
Should I go to the ER if I feel like I can’t breathe?
If it’s a new or severe symptom, yes—especially if you have a history of asthma, heart problems, or other health conditions. Better to be safe and rule out a medical emergency.
