How to Tell if Your Shortness of Breath Is from Anxiety?

Struggling to catch your breath can be an unsettling experience. It might come out of nowhere, during a meeting, while you’re out on a walk, or even just sitting on the sofa watching a television show. Naturally, your brain jumps to the worst-case scenario and immediately asks: Is this life-threatening?

Here’s the thing: shortness of breath doesn’t always mean something is physically wrong. In fact, Anxiety is one of the most common causes of shortness of breath, and many people don’t even realise the two connect. If you’ve found yourself wondering how to tell if shortness of breath is from anxiety, this guide will help.  

What Is Shortness of Breath? 

Shortness of breath, or breathlessness, is that uncomfortable feeling you get when you struggle to catch your breath. Your heart races, you start sweating, and your chest feels heavy, restricting your ability to expand your lungs.  There are plenty of causes for shortness of breath that have nothing to do with anxiety, including asthma, chest infections, heart conditions, allergies, and poor physical health. You must take symptoms seriously, especially if they appear suddenly or worsen.

Once you’ve explored the physical factors and nothing alarming shows up, it’s time to look at other possibilities for your shortness of breath. That’s where anxiety steps in. 

How Anxiety Can Cause Shortness of Breath 

When you feel anxious, your brain activates the body’s stress response. This means your heart beats faster, your muscles tense up, and your breathing pattern changes.  Instead of slow, deep breaths, you start taking short, quick breaths, known as hyperventilation. This action creates a vicious cycle: you feel anxious, your breathing speeds up, you feel like you can’t breathe properly, and that feeling, in turn, makes you more anxious.  For some people, this experience can turn into a fear of breathing, where they’re convinced they’ll forget how to breathe or that their body will somehow stop working. 

Signs Your Shortness of Breath Might Be Anxiety-Related

Here’s how to tell if your shortness of breath is from anxiety: 

• Sudden Onset: Does it happen quickly, especially when you feel stressed or overwhelmed?
• Focus Amplifies It: Does the feeling worsen when you consciously focus on your breathing?
• Accompanied by Panic Symptoms: Do you also feel dizzy, light-headed (like you might faint), and experience a racing heart at the same time?
• Distraction Helps: Does it improve when you become distracted or relaxed?
• Lack of Physical Cause: Is there no obvious reason for shortness of breath, like recent physical exertion or a known illness? 

When to See a Doctor? 

Even if you strongly suspect anxiety is the cause of your breathlessness, do not skip checking for physical symptoms. Always rule out physical causes of shortness of breath first. Conditions like asthma, anaemia, or even acid reflux can cause breathlessness or similar symptoms. A doctor can thoroughly assess your lung and heart health to confirm that physical issues do not cause your breathlessness. If your checkup results look normal but your symptoms still bother you, talk to a psychologist or a psychiatrist to explore psychological causes. 

How to Manage Anxiety-Related Breathlessness? 

Try this simple technique if you’re experiencing breathlessness due to Anxiety. This is called box breathing, and it helps calm your nervous system to regulate your breath. 

• Inhale through your nose for four counts.
• Hold your breath for four seconds.
• Exhale through your mouth for four seconds.
• Pause again for four seconds.
• Repeat. 

You can also place a hand on your belly and breathe slowly into your stomach, encouraging deeper, more relaxed breaths. 

Other helpful tools include: 

• Grounding Exercises: Focus on your senses to pull yourself back to the present moment.
  
• Psychotherapy: This technique addresses the anxious thoughts that cause breathlessness and teaches you tools to manage your symptoms.
  
• Mindfulness or Meditation: These exercises train your brain to respond calmly to stress.
  
• Regular Movement: Gentle exercises like walking or yoga reduces baseline anxiety and helps your body regulate itself more effectively. 

In some cases, short-term medication might be helpful, but you should discuss that with a healthcare professional, like a general practitioner or a psychiatrist. 

You’re Not Alone

Shortness of breath can feel like your body is turning against you, but the reality is, it’s just trying to cope with stress. Understanding the link between anxiety and breathlessness helps you identify the correct root cause of your problem and treat your condition from the ground up.