Shortness of Breath from Anxiety: What’s Happening and How to Find Relief

Published by Next Step Psychiatry · Lilburn, GA

Your chest tightens. You try to take a deep breath, but it feels like the air won’t go deep enough. You breathe faster, and somehow that makes it worse. If this scenario sounds familiar, anxiety may be behind your breathing difficulties—and you’re not alone. Shortness of breath is one of the most common and distressing physical symptoms of anxiety.

Why Anxiety Affects Your Breathing

When your body detects a threat (real or perceived), it activates the sympathetic nervous system—the fight-or-flight response. This causes a cascade of physical changes designed to help you survive danger:

• Heart rate increases to pump more blood to muscles
• Breathing becomes rapid and shallow to take in more oxygen
• Muscles tense, including those in the chest and diaphragm
• Adrenaline surges through your system

The problem is that rapid, shallow breathing (hyperventilation) actually disrupts the balance of oxygen and carbon dioxide in your blood, making you feel even more breathless and intensifying the panic.

Anxiety Breathing vs. Medical Conditions

Signs your shortness of breath is likely anxiety-related:

• It occurs during or after stressful situations
• It’s accompanied by other anxiety symptoms (racing thoughts, sweating, tingling)
• It resolves within minutes to an hour once you calm down
• It’s not related to physical exertion

Signs it may be something else:

• Persistent breathlessness unrelated to stress
• Wheezing, coughing, or chest pain that radiates
• Swelling in the legs or feet
• Blue-tinged lips or fingertips

If you experience sudden, severe shortness of breath with chest pain, call 911 immediately.

How to Regain Control of Your Breathing

Box Breathing

Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat until your breathing normalizes. This technique is used by Navy SEALs and first responders for a reason—it works.

Pursed-Lip Breathing

Breathe in slowly through your nose for 2 counts, then exhale through pursed lips for 4 counts. This slows your breathing rate and helps restore the oxygen-CO2 balance.

Ground Yourself

Focus on physical sensations: press your feet into the floor, hold a cold glass of water, or splash cool water on your face. This redirects your nervous system away from panic.

Regular Exercise

Consistent physical activity strengthens your respiratory system and lowers baseline anxiety. Explore the walking trails at Lilburn City Park or join a fitness class in the Gwinnett County area.

Professional Treatment

If anxiety-related breathing problems are frequent, medication and therapy can address the root cause. A psychiatrist can evaluate your symptoms and determine whether an anxiety disorder is driving them.