Shortness of breath can be unsettling and has various causes, from physical issues to mental ones.
Anxiety is a significant factor, sometimes appearing in subtle yet noticeable ways.Determining if your shortness of breath is from anxiety or something more serious can be tough but very important for managing it well and feeling better, which is why we’ll teach you how to tell if shortness of breath is from anxiety right away.
Heads up: Before attempting any self-management techniques shared below for shortness of breath related anxiety symptoms, it is essential to first consult with a healthcare professional to rule out any underlying medical conditions and ensure that the shortness of breath you’re experiencing isn’t a sign of a more serious issue.
Can Anxiety Cause Shortness of Breath?
Yes, anxiety can indeed cause shortness of breath. When you’re anxious, your body enters a state of heightened arousal, often called the “fight or flight” response. That’s why anxiety can also cause chest pain, depending on your level of anxiety.
This can lead to different physical symptoms, including rapid breathing or hyperventilation, which can make you feel like you’re not getting enough air, even though you are. This sensation of breathlessness can contribute to further anxiety, creating a cycle of anxiety and shortness of breath.
It is estimated that 51% of individuals reporting shortness of breath had anxiety, depression, or other mental disorders, emphasizing the link between breathlessness and mental conditions.
Understanding the Causes of Dyspnea (Breathing Difficulties)
Dyspnea means having trouble breathing, often described as feeling short of breath. It can vary from mild to severe and may last a short time or be ongoing, depending on the cause.
A study titled “Dyspnea in relation to symptoms of anxiety and depression: A prospective population study” by Respiratory Medicine determined that “there is a causal relationship between the development of symptoms of anxiety and depression and dyspnea.“
However, there are other factors to determine if you are experiencing anxiety-related breathing symptoms:
- Respiratory conditions: Asthma, chronic obstructive pulmonary disease (COPD), pneumonia, and pulmonary embolism are examples of respiratory conditions that can cause dyspnea.
- Cardiovascular conditions: Heart failure, heart attack, and pericarditis are examples of cardiovascular conditions that may lead to dyspnea.
- Anemia: A decrease in the oxygen-carrying capacity of the blood, as seen in anemia, can result in dyspnea.
- Anxiety and panic disorders: As we mentioned earlier, anxiety and panic attacks can cause sensations of shortness of breath or dyspnea.
- Obesity: Excess weight can put strain on the respiratory system and lead to dyspnea, especially during physical exertion.
How to Tell if Shortness of Breath is From Anxiety
After identifying the main causes of shortness of breath, let’s now explore whether anxiety might be contributing. We’ll analyze these five factors to find out.
1. Recognize Breath Shortness Triggers
Understanding the circumstances in which you experience shortness of breath is the first step in identifying its cause.
If you consistently notice it happening during stressful situations, while ruminating over worries, or during panic attacks, it suggests a potential link to anxiety.
2. History of Anxiety
If you have a history of anxiety disorders or have experienced anxiety-related symptoms in the past, it increases the likelihood that your current shortness of breath may be related to anxiety.
Previous episodes of panic attacks, generalized anxiety, or specific phobias can provide valuable context for understanding your current symptoms.
3. Watch Out for Physical Symptoms
Anxiety often comes with a variety of physical symptoms that can affect your body, such as a racing heart, sweating, trembling, and feeling lightheaded or dizzy. When these symptoms occur alongside shortness of breath, it suggests that anxiety might be playing a role in your breathing challenges.
4. Check Your Breathing Patterns
Anxiety-related shortness of breath is normally accompanied by changes in breathing patterns. Shallow, rapid breathing or hyperventilation are common during moments of anxiety. For instance, hyperventilation can lead to a sensation of not getting enough air, even though oxygen levels in the blood are normal.
5. Get Physical Examinations
Although anxiety can undoubtedly cause shortness of breath, it’s important to rule out other potential medical causes.
A thorough physical examination by a healthcare provider can help identify any underlying health issues that may be contributing to your symptoms.
Conditions such as asthma, chronic obstructive pulmonary disease (COPD), heart disease, or anemia can also cause shortness of breath and require appropriate medical management.
How to Deal with Shortness of Breath Caused by Anxiety
Now that you’re aware anxiety can cause shortness of breath, let’s explore how to manage it.
1. Get Rootd, an Anti-Anxiety Mobile App
Anxiety apps, such as Rootd, can help manage shortness of breath caused by anxiety. Rootd’s guided breathing exercises and relaxation tips target anxiety symptoms like shortness of breath, helping you control your breathing, relax, and lessen shortness of breath when you’re feeling anxious.
Also, Rootd offers tools to track symptoms, and techniques like long and short-term lessons to help you understand and handle your anxiety better. This all adds up to a better way to deal with shortness of breath and other anxiety signs right in your pocket.
2. Deep Breathing Exercises
Deep breathing techniques can help alleviate shortness of breath caused by anxiety by promoting relaxation and reducing physiological arousal.
When someone experiences anxiety, their breathing may become rapid and shallow, exacerbating feelings of breathlessness. Deep breathing exercises encourage slower, deeper breaths, which activate the body’s relaxation response, calming the mind and body.
3. Mindfulness Meditation
Finally, mindfulness meditation can help ease shortness of breath caused by anxiety. It works by making you more aware of the present and reducing stress.
Anxiety often makes you worry about the future or dwell on the past, which can lead to shallow breathing and feeling breathless. But mindfulness teaches you to focus on the now without judging, breaking the cycle of anxious thoughts and helping you relax.
Wrapping Up: Telling if Your Shortness of Breath is from Anxiety
Understanding shortness of breath, especially when it’s linked with anxiety, needs careful attention.
By noticing the small but important signs that indicate if it’s from anxiety or something else, you can take steps to get help. Downloading Rootd, practicing relaxation techniques, or talking to a professional can all help ease anxiety and make breathing easier.
By understanding how anxiety and breathing are connected, you can take charge of your well-being and feel better both physically and emotionally.