Is My Shortness of Breath Caused By Anxiety?

By We Level Up WA | Author Inês Oliveira, MSc, PhD Candidate | Editorial Policy | Research Policy

The feeling of not being able to catch your breath is frightening, disorienting, and far too common.  For many Americans, shortness of breath is more than just a physical experience; it’s a symptom that blurs the line between physical and mental health. It is often a red flag pointing to an underlying anxiety disorder that requires proper attention and care.

This guide will help you understand the link between anxiety and breathing difficulties, recognize the signs that differentiate anxiety-induced shortness of breath from other causes, and explore the comprehensive treatment options offered at We Level Up Washington to help you breathe easier and live better.

Understanding Shortness of Breath and Anxiety

Shortness of breath, the unsettling sensation of not getting enough air, is clinically known as dyspnea. It is your body’s way of signaling that something is not quite right. This symptom is commonly associated with physical conditions such as asthma or cardiovascular disease; however, its connection to anxiety is profound and often overlooked.

When anxiety takes hold, your breathing often changes, sometimes so subtly that you may not even notice. You might begin breathing faster, more shallowly, or even start to hyperventilate. These shifts can trigger a distressing cycle: anxiety alters your breathing, disrupted breathing intensifies your anxiety, and the cycle continues.

Recognizing this mind-body connection is the first step toward breaking the pattern and finding effective treatment. In the next section, we’ll explore how anxiety can lead to breathing difficulties and how to identify when your shortness of breath may be anxiety-related.

How Anxiety Triggers Shortness of Breath

As anxiety activates the fight-or-flight response, the body engages an ancient survival mechanism designed to protect against danger. This biological alarm system does not distinguish between a physical threat and a worried thought; it responds the same way to both.

As a result, the sympathetic nervous system releases stress hormones such as adrenaline and cortisol, which prepare the body for immediate action by:

• Increasing heart rate and blood pressure
• Redirecting blood flow to major muscle groups
• Tensing muscles, particularly in the chest and diaphragm
• Stimulating faster breathing to increase oxygen intake

Skip to:

Learn more:

• High Functioning Anxiety Treatment
• Alcoholism and Anxiety Treatment
• Anxiety Treatment
• Dual Diagnosis Treatment
• How to Help Someone with Anxiety?

This cascade of physical changes disrupts normal breathing patterns. Breathing may shift from the diaphragm to the upper chest, a pattern known as thoracic breathing, resulting in rapid, shallow breaths that reduce oxygen efficiency.

In some cases, this shift leads to hyperventilation: breathing too quickly and deeply, which lowers carbon dioxide levels in the blood. The resulting chemical imbalance can produce symptoms such as tingling in the extremities, numbness, and sweating of the hands, all of which can further intensify anxiety.

Chest tightness, commonly reported during anxiety episodes, is often caused by muscle tension. When the stress response activates the sympathetic nervous system, muscles throughout the body, including those around the rib cage and between the ribs (intercostal muscles), may contract. This tension can create a sensation of constriction, making it difficult or even impossible to take a full breath.

Signs That Shortness of Breath Is Anxiety-Related

Distinguishing anxiety-induced shortness of breath from other medical causes can be challenging, but specific patterns and accompanying symptoms often suggest anxiety as the underlying trigger.

Here are key indicators that breathing difficulties may stem from anxiety.

End the Emotional Pain. Get Your Life Back.

Feeling Depressed, Anxious or Struggling with Mental Health Illness? Get Safe Comfortable Mental Health Dual Diagnosis High-Quality Therapy From Counselors That Care. Begin Your Recovery Now.

Hotline: (509) 348-4077

Other Possible Causes of Shortness of Breath

Anxiety is a common cause of breathing difficulties, however, it’s important to recognize that shortness of breath can also signal various other health conditions that require different treatments. Below are some of the most common conditions associated with shortness of breath.

Key Differences From Anxiety-Related Symptoms

How can you tell the difference? Here are some distinguishing features:

• Persistence: Medical conditions typically cause more consistent symptoms rather than episodes that come and go with emotional states.
• Exertion: Shortness of breath that worsens noticeably with physical activity may point to a cardiovascular or lung condition.
• Associated symptoms: Signs such as fever, a productive cough, or edema suggest medical rather than psychological causes. 
• Response to anxiety management: Breathing difficulties that do not improve with anxiety and stress management techniques may indicate an underlying physical condition. 

Anxiety Statistics

It’s critical to understand the distinction between anxiety and depression. Anxiety, in its most basic form, is an excessive feeling of worry, whereas depression, in its most basic form, is an excessive feeling of worthlessness and hopelessness. It is conceivable for someone to experience depression and anxiety simultaneously.

How We Level Up Washington Can Help

At We Level Up Washington, we specialize in treating anxiety disorders and their physical manifestations, including shortness of breath. Our approach integrates evidence-based therapies, personalized treatment plans, and comprehensive support to address both the psychological and physiological dimensions of anxiety.

Our Specialized Anxiety Treatment Programs

We offer a range of services specifically designed to help individuals struggling with anxiety-related breathing difficulties:

Comprehensive Assessment: Our evaluation process goes beyond standard questionnaires and includes:

• A thorough review of medical and psychological history
• Analysis of breathing patterns and potential triggers
• Screening for co-occurring conditions
• Collaboration with medical providers when appropriate

Personalized Treatment Planning: No two experiences of anxiety are identical. That’s why we develop individualized care plans that may include:

• Cognitive Behavioral Therapy (CBT) to address anxiety-provoking thoughts
• Exposure therapy to reduce sensitivity to physical sensations
• Mindfulness-based interventions to enhance awareness and acceptance
• Medication management when appropriate

Specialized Breathing Retraining: Our behavioral health specialists offer targeted interventions such as:

• Diaphragmatic breathing instruction
• Respiratory biofeedback
• Panic attack management strategies

Dual Diagnosis Treatment: For individuals with co-occurring substance use disorders and anxiety, our integrated approach ensures both conditions are addressed simultaneously, recognizing how substances may be used to self-medicate anxiety symptoms.

Our Multidisciplinary Team Approach

Our treatment team includes:

• Licensed psychiatrists specializing in anxiety disorders
• Clinical psychologists trained in evidence-based anxiety treatments
• Licensed therapists with expertise in breathing retraining
• Case managers who coordinate care across providers

This collaborative approach ensures that every aspect of your anxiety, from psychological triggers to physical symptoms, receives comprehensive and coordinated care.

Levels of Care to Meet Your Needs

Depending on the severity of your anxiety and its impact on daily functioning, we offer a range of treatment options:

• Family program
• Alumni support program
• Holistic treatment

Our goal is to provide the appropriate level of support at the right time, adjusting as your needs change throughout the recovery process.

Coping Strategies for Anxiety-Related Shortness of Breath

Professional treatment plays a key role in managing anxiety disorders, but learning practical coping strategies can help provide immediate relief during episodes of anxiety-related shortness of breath.

Breathing Techniques

Diaphragmatic Breathing (belly breathing):

1. Place one hand on your chest and the other on your stomach
2. Breathe in slowly through your nose, allowing your stomach to expand (avoid raising your chest).
3. Exhale slowly through pursed lips
4. Repeat for 5-10 breaths, focusing on the sensation of air moving in and out

The 4-7-8 Technique:

1. Inhale quietly through your nose for 4 seconds
2. Hold your breath for 7 seconds
3. Exhale completely through your mouth for 8 seconds
4. Repeat 3-4 times

Grounding Exercises

When anxiety causes shortness of breath, grounding techniques can help redirect your focus. One effective method is:

The 5-4-3-2-1 Method: Identify:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This technique engages your senses and helps break the cycle of anxious thoughts.

Progressive Muscle Relaxation

Tension in your chest and shoulder muscles can contribute to breathing difficulties. To relieve this, try progressive muscle relaxation:

1. Tense the muscles in your chest and shoulders for 5 seconds
2. Release completely and notice the difference in sensation
3. Move systematically through other muscle groups
4. Pay attention to the sensation of relaxation spreading through your body

Mindfulness Practices

Mindfulness helps you observe your breathing without trying to change it:

1. Notice your breathing without judgment
2. Acknowledge anxious thoughts without engaging with them
3. Gently return focus to your breath when your mind wanders
4. Practice accepting sensations rather than fighting them

Remember that these strategies can provide relief, but they are most effective as part of a comprehensive treatment plan. Our counseling services help you address the underlying causes of your anxiety and build practical skills for long-term management.

When to Seek Professional Help

Occasional anxiety and temporary shortness of breath are normal, but certain signs indicate it’s time to seek professional support. Recognizing these warning signs early can prevent symptoms from worsening and ensure you receive the care you need promptly.

Red Flags That Indicate Professional Help Is Needed

Conclusion

If you’re experiencing shortness of breath and wondering whether it’s anxiety-related, it’s important to recognize that anxiety can trigger such symptoms, but they may also be linked to other underlying health conditions.

At We Level Up Washington in Spokane, we offer comprehensive mental health evaluations to help identify the root cause of your symptoms. Our dedicated team provides personalized treatment plans, including therapy and coping strategies, to help you manage anxiety and improve your overall well-being.

If you’re struggling with shortness of breath or other anxiety-related symptoms, contact us today at (509) 348-4077 to learn more and get the support you need.

Anxiety Disorder Facts & Treatment Programs That Can Help You – Informative Video

Frequently Asked Questions

Experience Transformative Recovery at the We Level Up Treatment Center.

See our authentic success stories. Get inspired.
Get the help you deserve.

Hotline: (509) 348-4077