Shortness of breath is a common symptom that is felt by everyone at some point in life. It can occur while running, climbing, exercising, or even taking a stroll. It is usually a sign that the body needs more oxygen and that the lungs are working harder than usual. However, when it happens unexpectedly, it can cause panic and anxiety. In this article, we will discuss how to tell if shortness of breath is due to anxiety disorder or panic attack.
What is Shortness of Breath?
Shortness of Breath Definition
Shortness of breath is a sensation wherein a person feels like they are having difficulty breathing or cannot catch their breath. It can be described as a feeling of tightness in the chest, the inability to take a deep breath or the feeling that breathing is shallow. It can be accompanied by cough, wheezing, and chest pain in some cases.
What Causes Shortness of Breath?
There are many health conditions that can cause shortness of breath. It can be due to heart or lung problems, allergies, or even due to obesity. The most common causes are respiratory infections, asthma, allergies, and physical exertion. Shortness of breath due to these causes should go away once the underlying condition is treated.
Can Anxiety Cause Shortness of Breath?
Understanding Anxiety and Stress
Anxiety and stress are normal emotions that we all experience in life. Anxiety is the feeling of fear, dread or unease that can be caused by many situations such as work, relationships or social interactions. Stress is the body’s response to emotional or physical demands. Both of these emotions can cause physical symptoms in the body, including shortness of breath. When we experience anxiety or stress, the body goes into a fight or flight response. This is when the nervous system kicks in and causes physical changes to help us react to the situation at hand.
Anxiety-Related Shortness of Breath
Anxiety or panic attacks can cause shortness of breath. When you feel anxious, your muscles tense up, and your breathing can become rapid and shallow. This can lead to hyperventilation, which can then cause further anxiety. Anxiety-related shortness of breath can be a symptom of anxiety or panic, but it can also be a trigger that can lead to further anxiety.
How Does the Nervous System Play a Role?
The nervous system plays a big role in anxiety and shortness of breath. When our body detects a threat, the nervous system releases hormones that cause an increase in heart rate and breathing rate. This response is what helps us react quickly to danger. In people with anxiety, this response can be triggered by everyday situations, causing physical symptoms like shortness of breath.
What are the Symptoms of Anxiety?
Common Anxiety Symptoms
Anxiety can cause many physical and emotional symptoms. The most common physical symptoms are shortness of breath, chest pain, and heart palpitations. Other symptoms include nausea, sweating, trembling, and feeling lightheaded or dizzy. Emotional symptoms of anxiety can include feelings of dread or fear, difficulty concentrating, and irritability.
Anxiety-Induced Chest Pain
Chest pain is a common symptom of anxiety. It can feel like pressure on the chest or a sharp pain. People who experience chest pain due to anxiety often worry that it is a sign of heart disease. However, chest pain due to anxiety is usually short-lived and goes away once the anxiety subsides.
How to Manage Anxiety and Shortness of Breath
If you are experiencing anxiety-related shortness of breath, there are things you can do to help manage it. First, take a deep breath and try to exhale slowly. This can help slow down your breathing and reduce hyperventilation. You can also try diaphragmatic breathing, which involves breathing from the diaphragm rather than the chest. This can help you take deeper breaths and feel more relaxed. If you are struggling to cope with anxiety or shortness of breath, it is important to seek help from a mental health professional.
How to Tell if Shortness of Breath is from Anxiety
Experiencing Shortness of Breath from Anxiety
If you are feeling anxious and are also experiencing shortness of breath, it is likely that the shortness of breath is due to anxiety. Anxiety-related shortness of breath is usually a temporary symptom and goes away once the anxiety subsides. In some cases, it may persist for a longer period of time.
The Way You Breathe
The way you breathe can also indicate whether shortness of breath is due to anxiety or not. When we are anxious, we tend to take short, shallow breaths from the chest rather than deep breaths from the diaphragm. Taking slow, deep breaths from the diaphragm can help calm your nerves and reduce anxiety-related shortness of breath.
Using Breathing Exercises to Relieve Anxiety
Practicing breathing exercises daily can help manage anxiety-related shortness of breath. Some exercises you can try include deep breathing, diaphragmatic breathing, and pursed-lip breathing. These exercises can help increase lung capacity and reduce anxiety symptoms.
When to Seek Medical Attention
Severe Shortness of Breath
If you experience severe shortness of breath that lasts for more than a few minutes, it is important to seek emergency medical attention. This could be a sign of a serious health condition such as a heart attack, pulmonary embolism or asthma attack.
Shortness of Breath with Other Physical Symptoms
If you experience shortness of breath along with other physical symptoms such as chest pain, dizziness, or fainting, it is important to seek urgent medical attention. These may be symptoms of a serious medical condition.
Monitoring Your Heart Rate and Breathing Rate
If you experience shortness of breath due to anxiety, it is important to monitor your heart rate and breathing rate. This can help you keep track of your symptoms and determine if they are due to anxiety or a medical condition. If you are unsure, seek medical attention.
In conclusion, shortness of breath is a common symptom that can be caused by various health conditions. If you are experiencing anxiety-related shortness of breath, it is important to take steps to manage your anxiety and seek help if needed. Remember to breathe slowly and deeply from the diaphragm to help calm your nerves and reduce hyperventilation. If you experience severe shortness of breath or other physical symptoms, seek medical attention immediately.
