Anxiety is a common mental health condition that can cause a wide range of physical symptoms. Many people with anxiety report feeling tightness in the chest, shortness of breath, and other sensations that may feel similar to lung or breathing problems. While anxiety doesn’t directly affect the lungs, it can cause changes in breathing patterns and sensation that lead to lung-like symptoms.
How anxiety affects breathing and the lungs
When someone feels anxious, the body goes into fight-or-flight mode. This triggers a stress response controlled by the sympathetic nervous system. Part of this response involves breathing changes, like breathing more rapidly or shallowly. Hyperventilation is common with anxiety.
This type of breathing blows off extra carbon dioxide from the lungs. Low carbon dioxide levels lead to narrowed airways and reduced oxygen flow. This combination of rapid, shallow breathing and airway constriction can make it feel like you aren’t getting enough air, even though there is no true blockage.
In addition, anxiety triggers muscle tension throughout the body, including the chest. Tight chest muscles and strained breathing muscles can create a feeling of chest tightness, pressure, or discomfort.
People with chronic anxiety often have altered breathing patterns overall, not just during anxiety attacks. This may further contribute to ongoing lung-related symptoms.
Common lung-like symptoms caused by anxiety
Some of the most common lung-like symptoms associated with anxiety include:
- Shortness of breath
- Difficulty breathing
- Feeling smothered or suffocated
- Tightness in the chest
- Chest pain
- Rapid, shallow breathing (hyperventilation)
- Trouble catching your breath
- Air hunger (gasping for air)
These symptoms often come on suddenly during periods of high anxiety and may be accompanied by other physical and mental symptoms. Because they feel so similar to true breathing difficulties, they can be extremely frightening.
How to tell if it’s anxiety or a lung problem
Anxiety-related breathing problems are often difficult to distinguish from medical conditions like asthma, COPD, or pneumonia. However, there are some clues that breathing difficulties are caused by anxiety rather than a pulmonary issue:
- Symptoms start during periods of high anxiety or panic.
- Symptoms ease up when anxiety decreases.
- No underlying lung condition or illness is present.
- Breathing tests are normal.
- Symptoms respond to anti-anxiety treatment.
That said, it is still important to see a doctor if you regularly experience respiratory symptoms. They can do tests to rule out underlying lung conditions that may require treatment. Let them know if you have anxiety as well.
When to seek emergency care
In rare cases, anxiety-related breathing changes can become so severe they require emergency treatment. Seek immediate medical care if you experience:
- Such severe shortness of breath you can barely function
- Wheezing or severe chest tightness
- Dizziness, lightheadedness, or fainting
- Blue lips or nails (sign of low oxygen)
- Chest pain accompanied by nausea, sweating, or radiating pain
These may potentially indicate a medical emergency that requires prompt treatment, such as a pulmonary embolism, heart attack, or severe asthma attack.
Tips for relieving anxiety-related breathing problems
While anxiety doesn’t directly cause lung issues, the breathing changes it triggers can feel extremely uncomfortable. The good news is that by controlling anxiety and preventing hyperventilation, you can minimize these symptoms.
Strategies include:
- Relaxed, diaphragmatic breathing exercises
- Alternative nostril breathing
- Mindfulness and meditation techniques
- Progressive muscle relaxation to reduce chest tension
- Challenging catastrophic thinking about symptoms
- Distraction and refocusing
- Exposure therapy for panic-related breathing issues
- Cognitive behavioral therapy (CBT) for anxiety
- Medications such as SSRIs or benzodiazepines in severe cases
Practicing controlled breathing whenever you feel anxious can help offset hyperventilation and air hunger. Some people find wearing tight tops or chest binders provides a sense of security during anxiety attacks.
When to see a doctor for anxiety-related breathing problems
It’s important to talk to your doctor any time anxiety is significantly impacting your breathing. Together, you can get testing done to assess lung function and determine appropriate treatment options.
In particular, consider seeing a doctor if:
- Symptoms are severe or upsetting
- Symptoms disrupt your daily functioning
- Self-help strategies aren’t controlling symptoms
- You use risky behaviors like frequent hyperventilation to get temporary relief
- You have thoughts of harming yourself due to the symptoms
While anxiety doesn’t directly cause lung disease, breathing difficulties can become very disabling. Your doctor can provide support, education, and treatment to help keep symptoms manageable.
Takeaway
Anxiety is a common cause of respiratory-like symptoms, due to its effects on breathing patterns and chest muscles. While anxiety doesn’t damage the lungs, it can make you feel like you can’t catch your breath. Strategies like relaxation techniques, controlled breathing, and anti-anxiety medications can help control these symptoms so you can breathe easier.
If breathing difficulties persist, have your doctor evaluate your lungs and optimize treatment for your anxiety. With the right support, you can minimize anxiety-related breathing disturbances and their impact on your daily life.
Frequently Asked Questions (FAQ)
Can anxiety feel like you can’t breathe?
Yes, anxiety frequently causes feelings of being unable to breathe or catch your breath. Rapid, shallow breathing hyperventilates the lungs, reducing carbon dioxide levels and causing air hunger. Chest tightness due to tense respiratory muscles also contribute to shortness of breath.
Why does my chest feel tight with anxiety?
Anxiety causes chest tightness due to muscle tension in the chest wall and strained breathing. Shallow breathing also worsens air hunger. Chest pain may also occur due to strain on the intercostal muscles between the ribs during rapid breathing.
Can anxiety affect lung function?
Anxiety doesn’t directly damage the lungs or cause lung disease. However, chronic anxiety often leads to altered breathing patterns that reduce lung capacity over time. Acute anxiety attacks result in hyperventilation and airway constriction that temporarily reduce lung function.
Can you feel like you can’t breathe during a panic attack?
Shortness of breath and air hunger are two of the most common symptoms during panic attacks. Rapid, shallow breathing leads to low carbon dioxide and a feeling that you can’t get enough air. This leads to greater fear and anxiey, further fueling the attack.
Can health anxiety cause chest tightness?
Yes, health anxiety centered on the chest can definitely provoke chest tightness and breathing issues. When someone becomes hyper-focused on physical symptoms, the anxiety tends to amplify them. CBT and distraction techniques can help reduce focus on symptoms.
Conclusion
Anxiety is capable of producing respiratory sensations that feel like lung problems due to its effects on breathing muscles and patterns. Learning to control anxiety and maintain proper breathing technique can help reduce these symptoms. Medical evaluation is still warranted to rule out underlying lung conditions that may require treatment. With the right management, anxiety-related breathing issues can often be minimized to improve comfort and daily functioning.
