But how do you know if your shortness of breath is due to anxiety or something more?
According to the National Library of Medicine (NLM), anxiety, fear, panic, and nervousness can certainly mess with your breathing patterns and cause other physical effects. And while you can sometimes manage anxiety at home (with breathing techniques and mindfulness meditation), it’s best to see a doctor to rule out other health problems that could be causing your shortness of breath (there are quite a few).
Learn more about shortness of breath due to anxiety, other conditions that can cause shortness of breath, and when to seek help.
Does anxiety cause shortness of breath?
In short, yes. According to the Cleveland Clinic, not everyone's breathing changes when they're anxious, but it's not uncommon to feel short of breath or even chest pain and heart palpitations.
“Anxiety is like a nervous system overload, stimulating the fight-or-flight response,” says Elizabeth Sharp, M.D., IFMCP, medical director and CEO of Health Meets Wellness in New York City. “Just like running from a bear, you might feel out of breath, and so does anxiety.”
Panic attacks—sudden waves of fear or discomfort that come on suddenly and may subside after a few minutes—are particularly likely to affect breathing, says Dr. Sharp. They can make you feel out of control or worried that you’re dying, and they can cause other physical symptoms, such as shaking, chest pain, sweating, dizziness, tingling, or nausea, according to the National Institute of Mental Health (NIMH).
Other symptoms of anxiety
According to the Cleveland Clinic, anxiety can affect you mentally and physically, and when it starts to get worse, it's usually followed by unpleasant symptoms.
Physically, there could be something like this:
- Cold or clammy hands
- dry mouth
- Heart palpitations
- sickness
- Loss of sensation or tingling in the hands or feet
- Muscle tension
- Shortness of breath
Anxiety can also cause stomach aches, headaches, or other body-wide pain.
At the same time, the following mental and emotional symptoms may appear:
- Feeling panic, fear or anxiety
- nightmare
- Recurrent thoughts or flashbacks about the traumatic experience
- Uncontrollable or obsessive thoughts
- Have trouble staying calm or still
- sleep disturbance
- Repetitive actions, such as having to wash your hands repeatedly
How to tell if your shortness of breath is caused by anxiety
The physical symptoms of anxiety, including shortness of breath, are likely to ease as emotions stabilize. “If you practice some stress-reduction techniques and your symptoms improve, that can help with diagnosis,” says Dr. Sharp.
The problem is that shortness of breath can sometimes be caused by a variety of health problems (see list below), some of which can be potentially serious. “Sometimes people think they are having a heart attack or stroke. [anxiety] “It can cause dizziness, vertigo, chest pain or a feeling of impending doom,” says Dr. Sharp.
A way to determine if shortness of breath is caused by anxiety or a heart problem starts with keeping track of the time. If symptoms improve after a few minutes, it is likely anxiety. However, if symptoms worsen over time (and are accompanied by other symptoms, such as severe chest pain, irregular heartbeat, or fatigue), it may be a sign of a heart problem.
Bottom line: If you’re experiencing shortness of breath for the first time or are concerned about your symptoms, it’s best to talk to your doctor instead of playing a guessing game. “Once you’ve ruled out other underlying causes, you can confirm that it’s anxiety,” she adds.
Other health conditions that cause breathing difficulties
Anxiety aside, feeling short of breath can be caused by many other health conditions, some of which are relatively minor and some of which are serious. According to the Cleveland Clinic, these include:
- Anemia, including iron deficiency anemia
- allergy
- asthma
- Colds or respiratory infections (including serious infections such as pneumonia)
- Chronic obstructive pulmonary disease (COPD)
- extreme heat or cold
- Heart conditions, including heart muscle conditions, heart inflammation, abnormal heart rhythms, or heart failure
- Injuries such as broken ribs
- Medications including statins and beta blockers
- sleep apnea
How to get rid of shortness of breath due to anxiety
Fortunately, there are a number of coping strategies you can use to stop anxiety-induced shortness of breath and get back to a more balanced state.
1. Consider counseling therapy.
One of the most important things you can do is contact a trusted health professional to get a referral for a therapist. Or, research online to find a qualified therapist who might be a good fit for you. Talk therapy, especially cognitive behavioral therapy (CBT), can help you learn to recognize unwanted thought patterns and change them. According to the Cleveland Clinic, this can reduce the likelihood that your emotions will lead to unpleasant physical symptoms.
2. Exercise every day
Exercise also helps your mental health. “It’s one of the best things you can incorporate into your routine to reduce anxiety,” says Dr. Sharp. According to the Anxiety and Depression Association of America, just five minutes of physical activity is enough to produce feel-good endorphins that begin to soothe stress.
Please keep the following in mind: If you feel too excited to start exercising, wait a moment before starting, as exercise can in some cases make anxiety worse.
3. Breathe slowly and deeply whenever possible.
If you feel your chest tightening and your breathing becoming shallow and rapid (i.e., hyperventilating), it may help to pause and take slow, deep breaths. Dr. Sharp likes the 4-7-8 breathing technique, where you inhale for four seconds, hold for seven seconds, and exhale for eight seconds, repeating this several times. You can do this preventatively throughout the day or when you start to feel excited.
Another thing to try is belly breathing, which is what the Cedars Sinai practice is called. Place your hand on your belly and allow it to rise as you inhale and fall as you exhale.
4. Find an activity that makes you feel comfortable
One of the best ways to calm anxiety-related breathing problems is to do something that relaxes you and that you enjoy. This can include spending time in nature, talking to friends or family, writing in a journal, reading a book, watching a comforting TV show, or slowing down your thoughts by doing yoga or meditation. Anything that takes you away from the anxious moment and reduces your stress symptoms can help.
5. Consider medications
Depending on your symptoms, your doctor or therapist may recommend taking medications to help reduce your anxiety. According to the Mayo Clinic, some different types of anti-anxiety medications include:
- Benzodiazepines (such as Xanax, Valium, or Ativan)
- Antidepressants – such as SSRIs (Zoloft, Prozac, Lexapro)
- Beta blockers (eg, propanolol or atenolol)
According to the Mayo Clinic, these medications are often prescribed as a short-term bridge to make symptoms more manageable while therapy addresses the root cause of the anxiety.
How to prevent suffocation when anxious
Lifestyle changes, deep breathing, and other relaxation strategies can help you stay calm or get back to baseline when your brain starts to unwind. You can:
- Take a deep breath: As mentioned above, slow, deep breathing can re-stabilize your breathing and lower your heart rate, which deactivates the fight-or-flight response, according to Harvard Health Publishing. Gentle breathing techniques can also help relax your mind and muscles.
- Try grounding techniques. According to the NLM, relaxation exercises such as guided imagery (visualizing a calming environment) or progressive muscle relaxation (gradually tensing and relaxing muscles throughout the body) can help you feel calmer by lowering levels of the stress hormone cortisol. This can help prevent you from having a full-blown anxiety attack.
- Try yoga: A review of eight clinical trials conducted in September 2018 found that yoga may be effective in significantly reducing anxiety. Depression and anxietyOne. Dr. Sharp is also a fan because it's a kind of movement meditation, meaning it moves your body while relaxing your brain.
- Limit foods and drinks that may increase anxiety. Dr. Sharp says added sugar, caffeine, and alcohol can make anxiety worse for some people. So if you’re wondering why you’re feeling anxious and short of breath all day, it could be your morning coffee or evening cocktail. Cutting these things out of your diet can help with anxiety, nervousness, and stress.
When to See a Doctor for Shortness of Breath Due to Anxiety
If you have frequent shortness of breath or other anxiety symptoms, tell your doctor, especially if they interfere with your daily life. Your doctor may perform a psychological evaluation (such as the GAD-7 form for anxiety or the PHQ-9 questionnaire for depression) to help determine the underlying cause of your symptoms. He or she may also examine your heart and lungs to rule out other health conditions that may be causing your shortness of breath.
Your doctor will then offer treatment options, including recommending a therapist, prescribing medication, or suggesting lifestyle changes to help ease your anxiety.
Finally, if you or someone you know is experiencing severe shortness of breath, chest pain, fainting, changes in mental alertness, or a bluish tinge to the lips or fingernails, seek emergency medical help, according to the Mayo Clinic. These could be signs of a life-threatening condition, such as a heart attack or a blood clot in the lungs.
Frequently Asked Questions
How long can shortness of breath due to anxiety last?
There is no official time frame, but shortness of breath from anxiety or panic attacks generally doesn’t last that long. “It’s usually self-limiting and relatively short-lived,” says Dr. Sharp. “It can last as long as 30 minutes, but it’s usually a few minutes.”
memo: If anxiety causes you to have shortness of breath for several weeks (especially if it comes and goes), it may be generalized anxiety rather than panic disorder. According to the NIMH, this can be treated and prevented in the same way as panic attacks.
What anxiety medications are good for shortness of breath?
Benzodiazepines, antidepressants, and beta blockers (a type of medication for high blood pressure) can all be prescribed for anxiety. According to the Cleveland Clinic, your doctor or psychiatrist may prescribe beta blockers to help minimize the physical symptoms that come with anxiety, especially tremors, shaking, or a fast heartbeat.
Can anxiety cause you to yawn excessively?
Anxiety, yawning, and shortness of breath can all occur together. In fact, frequent yawning, especially when you’re not tired, can be linked to anxiety. “It’s another way of expressing nervous system activation, and it’s the body’s way of telling you to take a deep breath,” says Dr. Sharp. If you catch yourself yawning, many, Try to breathe more deeply and consciously throughout the day.
Well+Good articles reference scientific, credible, and recent robust research to support the information we share. You can trust us on your wellness journey.
- Cramer H, Lauche R, Anheyer D, Pilkington K, de Manincor M, Dobos G, Ward L. Yoga for anxiety: a systematic review and meta-analysis of randomized controlled trials. Anxiety Control. 2018 Sep;35(9):830-843. doi: 10.1002/da.22762. Epub 2018 Apr 26. PMID: 29697885.