How to Tell if Shortness of Breath Is From Anxiety

If you’re experiencing shortness of breath and you want to know how to tell if shortness of breath is from anxiety or any other reason, then you’ve come to the right place. 

TLDR: First, you need to understand what triggers your shortness of breath. Is it exercise, stress or environment? Then, you need to make sure you’re physically healthy. If your shortness of breath is from anxiety, you can then use several techniques like relaxation, breathing techniques, and/or therapy (CBT or exposure therapy).

Shortness of breath is almost always a worrying symptom that many of us experience at some point in our lives. It can stem from a variety of causes, ranging from physical conditions like asthma or heart disease to psychological factors such as anxiety. 

It can also happen in certain environments: like at high altitude. 

One time, I was riding our off-road bikes with my buddy around Mt. Fuji. 

His bike got stuck in a rut and we had to push it out. 

In just under a minute, we were successful, but I was completely out of breath. It took me several minutes to recover. 

At first, I was worried. 

After all, I was a reasonably fit, strong male and pushing a bike wasn’t that hard. 

So, why couldn’t I catch my breath?

Was something wrong with me? 

Was I sick?

Then, I remembered that we were at around 2,000m (6561 ft) above sea level.

My shortness of breath after physical work was totally normal. 

I felt sick, but according to the American Lung Association, it was 100% normal. https://www.lung.org/blog/altitude-sickness-respiratory-problems

So, there was no reason for concern.

And, sure enough, when we went down the mountain, I didn’t experience any shortness of breath anymore.

Knowing how to tell if shortness of breath is from anxiety is crucial for seeking the appropriate treatment or management.

Sometimes, shortness of breath is totally normal. Other times, it’s not. 

Please, remember, this article is just for your information and self-education. 

It’s not a substitute for medical advice. 

Understanding Anxiety-Induced Shortness of Breath

Anxiety and its Effects on the Body

Anxiety is more than just feeling stressed or worried. It’s a condition characterized by persistent and excessive worry that interferes with daily activities. 

As we’ve talked in many other posts, there are various types of anxiety: 50 shades of anxiety: How to identify and destroy yours?

When anxiety strikes, it triggers the body’s fight-or-flight response, releasing stress hormones like adrenaline. This can lead to several physical symptoms, including shortness of breath.

Symptoms of Anxiety-Induced Shortness of Breath

The shortness of breath caused by anxiety typically has some distinguishing features:

1. Sudden Onset: Often begins abruptly, usually in response to a stressor or a specific worry.
2. Shallow Breathing: Breathing becomes rapid and shallow, often described as hyperventilation.
3. Physical Sensations: Accompanied by other physical symptoms such as chest tightness, rapid heart rate, dizziness, and tingling sensations.
4. Temporary Episodes: Tends to come and go, especially during or after an anxiety attack or period of intense stress.
5. No Clear Physical Trigger: Unlike conditions like asthma, there is no obvious physical cause like allergens or physical exertion.

How to Tell if Shortness of Breath Is From Anxiety Or from Other Causes

Medical Evaluation

If you’ve taken my Outsmart Anxiety course, you know that before you address your anxiety, you need to make sure you’re physically healthy. 

Same principle applies to shortness of breath.

This is how to Tell if Shortness of Breath Is From Anxiety.

Are you physically sick? 

If not, then maybe it’s anxiety.

Take a thorough medical evaluation to rule out physical conditions that may cause shortness of breath. 

Check for conditions like asthma, chronic obstructive pulmonary disease (COPD), heart disease, and other respiratory issues. Blood tests (iron, red blood count etc.) can reveal potential issues too.

When to Seek Immediate Medical Attention

While anxiety-induced shortness of breath is generally not life-threatening, it’s crucial to recognize when to seek immediate medical attention. 

If you experience severe shortness of breath, chest pain, fainting, or a bluish color to your lips or face, seek emergency medical care.

If you don’t have these symptoms, you can relax. 

If they go away after you’ve relaxed, then there’s a high chance it was due to anxiety.

Managing Anxiety-Induced Shortness of Breath

Relaxation Techniques – mentioned here How I Stood Up To A Bully (and Won!) Using These 4 Techniques For Anxiety

1. Deep Breathing Exercises: Practicing deep, slow breathing can help counteract hyperventilation and reduce anxiety levels.
2. Progressive Muscle Relaxation: Gradually tensing and relaxing different muscle groups can help reduce overall tension and anxiety.
3. Mindfulness and Meditation: These practices help in focusing the mind and reducing anxious thoughts.

Therapy and Counseling and Self-recovery

1. Cognitive Behavioral Therapy (CBT): This type of therapy is particularly effective for anxiety. It helps individuals recognize and change negative thought patterns that contribute to anxiety.
2. Exposure Therapy: Gradually exposing oneself to anxiety-inducing situations can help reduce the fear associated with those situations over time.

Medication

In some cases, medication may help you manage anxiety. This can include antidepressants or anti-anxiety medications prescribed by a healthcare professional.

As you know, I’m not a fan of medication.

Why? 

You can see the answer here: 

Why anxiety scientists like tragic accidents?

How to Tell if Shortness of Breath Is From Anxiety: Conclusion

If you’re wondering How to Tell if Shortness of Breath Is From Anxiety – first you need to assess if you are physically healthy. 

Shortness of breath is a normal reaction to anxiety, but it’s better to make sure that it is in fact anxiety and nothing more. 

If you’re physically healthy, then you can finally relax and know that it’s just anxiety.

Anxiety on its own is not dangerous (although it can be unpleasant).

Always consult with a healthcare provider to ensure that your symptoms are properly evaluated and managed.