How to Tell If Shortness of Breath Is from Anxiety

That feeling of not getting enough air can be frightening. While shortness of breath can have physical causes, it's also a common anxiety symptom. Here's how to tell the difference and find relief.

Why Anxiety Causes Shortness of Breath

When you're anxious, your body releases stress hormones like cortisol and adrenaline. These trigger your fight-or-flight response, causing rapid, shallow breathing (dyspnea) as your body tries to take in more oxygen.

Signs It's Anxiety-Related

• Occurs during stressful situations
• Accompanied by worry, racing heart, sweating
• Improves with relaxation or when stressor passes
• Short-term rather than ongoing

When to Seek Emergency Care

Get immediate medical help if shortness of breath includes:

• Chest pain or tightness
• Blue lips or nails
• Fainting or confusion
• High fever
• Swelling in feet/ankles

Breathing Exercises for Relief

Belly Breathing

1. Place one hand on chest, one on belly
2. Breathe slowly, filling your belly (only belly hand should rise)
3. Exhale slowly through lips
4. Repeat 5-10 minutes

Box Breathing

Inhale 4 seconds → Hold 4 seconds → Exhale 4 seconds → Hold 4 seconds → Repeat

Other Strategies

• Gentle exercise (walking, yoga)
• Playing calming music
• Removing yourself from triggering situations

Professional Treatment

If anxiety regularly causes physical symptoms, treatment can help. At Next Step Psychiatry, we provide medication management and coordinate with therapists for comprehensive care.