Stop Panic Before It Starts
The key to controlling panic is to break the cycle before it starts. When you are becoming short of breath, do the following:
Sit, relaxing your arms and shoulders.
Lean forward, resting your upper body on your forearms.
Breathe in slowly through your nose while counting to 2.
Hold your lips together as if you are trying to whistle or blow out a candle.
Breathe out slowly and gently through your pursed lips while counting to 4.
Repeat these steps as needed.
I: Trigger Pointsthe Effects Of Muscle Knots On Breathing
Trigger points better known as muscle knots can cause shortness of breath. They are small patches of sensitive muscle tissue, maybe caused by a micro cramp, or possibly neurological hypersensitivity. Trigger points are a big, tricky topic.
Trigger points may form in the muscles we use to breathe, making it difficult or even painful to move the ribs and expand the chest. Even the diaphragm itself might develop trigger points that make it feel weak and tired, and limit its range of contraction.8
Quick muscle knot orientation: So-called muscle knots AKA trigger points are small unexplained sore spots in muscle tissue associated with stiffness and soreness. No one doubts that they are there, but they are unexplained and controversial. They can be surprisingly intense, cause pain in confusing patterns, and they grow like weeds around other painful problems and injuries, but most healthcare professionals know little about them, so misdiagnosis is epidemic. For more information about how trigger points might be involved in your own medical history, see PainScience.coms popular e-book: The Complete Guide to Trigger Points & Myofascial Pain: An extremely detailed guide to the unfinished science of muscle pain, with reviews of every theory and treatment option.
Trigger points in the muscles of the throat, neck, chest, and back may also interfere with the nervous systems control of respiration.9
Shortness Of Breath Feeling Out Of Breath Can’t Catch Your Breath Anxiety Symptom Common Descriptions:
This shortness and out of breath symptom can occur rarely and last only for a few moments, occur frequently, or persist 24×7. For example, you feel out of breath once in a while and not that often, feel out of breath off and on, or feel out of breath or that you cant catch your breath all the time.
This out of breath symptom can precede, accompany, or follow an escalation of other anxiety sensations and symptoms, or occur by itself.
Shortness of breath can precede, accompany, or follow an episode of nervousness, anxiety, fear, and elevated stress, or occur out of the blue and for no apparent reason.
Feeling short or out of breath can range in intensity from slight and barely noticeable, to moderate, or to severe. It can also come in waves where its strong one moment and eases off the next.
This shortness of breath symptom can change from day to day and from moment to moment.
For example, you can feel short of breath most of the time every day, and then, for no apparent reason, suddenly breathe normally for a few hours only for shortness of breath to return.
Or, you can breathe normally most of the time but have periods where you feel short of breath and like you cant catch your breath.
All of the above combinations and variations are common.
This shortness of breath, out of breath, or cant catch your breath symptom can seem more pronounced and troublesome when undistracted or when trying to rest or go to sleep.
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Trouble Breathing And Coronavirus
Lets start with COVID-19, because the global pandemic has had a huge effect on how people think about medical treatment. Trouble breathing is one symptom of COVID-19but its also a symptom of anxiety. Many people are feeling anxious about the pandemic. Ironically, anxiety can make it difficult to breathe. This makes it hard to know whether youre having trouble breathing because youre sick, or because youre afraid of getting sick!
You can start by thinking about your other symptoms. Although anxiety and a virus can both lead to trouble breathing, there are some differences :
- If you have a fever or a cough, thats a good sign that you may be sick. Dont just go by how you feel, because anxiety can also make you feel hot and sweaty. Take your temperature with a thermometer. If you dont have one, have someone else feel your forehead.
- If you suddenly have trouble breathing and it goes away after 20 minutes or so, thats more likely to be an anxiety attack. Even if this happens over and over, if you can breathe okay in between, thats a good sign. A virus is more likely to make it hard to breathe for hours or days at a time.
If you think you may have COVID-19, follow CDC guidelines to prevent the spread of the illness. Call the doctors office or emergency room before you go in. If you dont have it, going outside will make you more likely to catch itand if you do, it will make you more likely to spread it to others.
Safety First A Checklist Of Warning Signs Of More Serious Breathing Problems
Its nice that some people may be able to find an easy solution to their shortness of breath, or at least be reassured that its mostly harmless. Unfortunately, more ominous causes of dyspnea are also common, so please always alert your doctor about any difficult breathing. If your doctor cannot find any explanation, and you have none of these red flags, then you can pursue the possibility of muscle knots and weak breathing muscles. Safety first! And second.
- Have you developed other unusual and/or persistent symptoms?
- Do you have a chronic wheeze or cough?
- Are you tired all the time? Do you look pale? These two together are a red flag.
- Do you have a dry, painful cough and your shortness of breath gets worse when you exercise?
- Are your feet and ankles swollen, and is it harder to breathe when you lie down flat?
- Have you worked in or around asbestos, wood dust, industrial fumes or in a coal mine? If so, you probably already understand why youre having trouble!
Any of these factors could be associated with a slow, sneaky onset of a serious condition.
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Theres Definitely Hope For Some Breathing Troubles
If youre short of breath for any of those reasons, easy relief is possible. Its safe, cheap, and almost fun to experiment with self-massage for trigger points. Results are hardly guaranteed, but its a sensible thing to try.
Anxiety is the toughest problem to beat, but anyone can benefit from trying.
These three issues may all get tangled up, each one complicating the others, but progress with one is also likely to help the others. Some simple and interesting ideas for self-treatment are suggested in this short article, plus links to much more information for those who want to delve.
How Can My Doctor Manage Shortness Of Breath
Your doctor will help you manage dyspnea by first identifying and then treating the condition causing your breathing trouble. Depending on the underlying condition, your treatment may include:
- Exercise: Improving your physical fitness can strengthen your heart and lungs. Better overall health can help you feel less winded during activity. Even with a heart or lung condition, cardiovascular rehabilitation might help. The provider might also suggest that you learn breathing techniques.
- Medication: Inhaled drugs called bronchodilators can relax your airways in asthma and in COPD. Medication to relieve pain or anxiety can ease breathlessness.
- Oxygen therapy: Receiving extra oxygen through a mask or tube in the nostrils can help you breathe more comfortably. This is only appropriate when the blood oxygen level is measured by a healthcare professional and shown to be low.
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How To Deal With Panic Attacks
A panic attack is a feeling of sudden and intense anxiety.
Panic attacks can also have physical symptoms, including shaking, feeling disorientated, nausea, rapid, irregular heartbeats, dry mouth, breathlessness, sweating and dizziness.
The symptoms of a panic attack are not dangerous, but can be very frightening.
They can make you feel as though you are having a heart attack, or that you are going to collapse or even die.
Most panic attacks last somewhere from five minutes to half an hour.
Coping With Copd And Anxiety
- Health & Wellness
With symptoms like shortness of breath and difficulty breathing, its easy to understand why anxiety is common in chronic obstructive pulmonary disease patients. Anxiety can bring up feelings of nervousness and fear, and even physical symptoms which can impact day-to-day life. Identifying, understanding and managing anxiety is important for people living with COPD. Especially since this connection between anxiety and COPD is associated with more severe COPD symptoms, increased use of healthcare, more hospitalizations and need for treatment.
One of the most basic elements our bodies need to survive is oxygen, which we obtain through breath. COPD impacts ones ability to breathe deeply, and this alone can result in anxiety, not to mention the psychological stress that can arise from living with chronic illness, says Caryn Blanton, MSW, LCSW, a licensed clinical social worker at Rush University Medical Center.
Recognizing these symptoms and learning how to manage them, can greatly increase ones quality of life, Blanton said.
To better understand the impact of anxiety on people living with COPD, we got more information from Blanton, who is part of an interdisciplinary team that assists patients in identifying and addressing psychosocial needs impacting a patients ability to be successful in reaching their healthcare goals.
Q: Why is anxiety especially common in COPD patients?
Q: What tips would you give to someone living with COPD?
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How To Cope With Anxiety Breathing Difficulties
Anxiety causes a variety of physical symptoms that can be incredibly frightening, In order to counteract the sensation of anxiety, These, lung disorders and more, simply because any time youre feeling anxious you may start breathing faster and feel thatHow to Calm The Symptoms and Get A Deep BreathAnytime you feel like youre unable to breathe properly, the protein that red blood cells use to carry oxygen through the, and youEstimated Reading Time: 7 minsGAD causes chronic, you have to calm your body down.
How Effective Are Anxiety Breathing Exercises
There are two types of breathing, based on what part of your lungs you are using. When you are exercising or feeling stress, you will usually breathe with the upper section of your lungs or chest. This is called chest breathing. This type of breathing is usually shorter and faster, and makes your body tense.
Deep breathing comes from your diaphragm, or in the area of your stomach. It will cause your body to relax and can reduce anxiety. Taking long, slow breaths from the abdominal area will also help:
- increase the amount of oxygen and release a sense of calm throughout your brain and body
- lower your blood pressure
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Indirect Consequences Of Stress And Anxiety
The way we breathe is a powerful aspect of self-expression. Anxiety, emotional constipation, and other habits of mind and dysfunctional and self-limiting behavioural patterns might be associated with strong breathing patterns, especially shallow breathing.
Shallow breath is what we do when we literally hide . It is also what we do when we feel like we want to hide! Deep breathing is one of the main practical suggestions for fighting anxiety. Its a feedback loop.
Habitually breathing shallowly can be so subtle for so long that we dont even realize theres a problem until all the contributing factors and bad habits and vicious cycles are too deeply entrenched to break free a classic boiling frog kind of problem.
All of this is a rather complicated mess to try to sort out, but Im not going to leave you hanging. Here are several relevant, practical self-help articles. They all focus on what you can do about these issues:
How To Deal With Mucus In Throat
Mucus in throat, hard to breathe, persistent coughing, etc., are issues that can be quite annoying and uncomfortable. Follow these suggestions:
1. Identify the Underlying Causes
When you find it difficult to breathe because there is mucus in your throat, you should go see your doctor to identify the underlying cause. He or she may order several tests to confirm a diagnosis. For instance:
- He or she may ask for a chest X-ray to confirm if you have pneumonia or another condition.
- He or she may order sputum tests to ensure your persistent coughing is not a sign of tuberculosis, allergies or another illness.
- He or she may order a pulmonary function test to measure the capacity of your lungs to hold and release air.
2. Get Rid of Thick Mucus
Being able to identify the underlying cause always helps resolve the issue in a better way. You can also take steps to help eliminate thick mucus from your system. For instance:
What’s more, you may be experiencing excess mucus production because of serious stress. In this case, how do you handle stress? Here is an article telling you what to do.
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Shortness Of Breath Vs Hyperventilating
Shortness of breath, also referred to as dyspnea, and hyperventilation, also known as overbreathing, are intimately connected to each other. When you feel shortness of breath, you may breathe faster, which can lead to hyperventilationand, in turn, hyperventilation can trigger or worsen shortness of breath. Hyperventilation:
- Can intensify feelings of panic, stress, and anxiety
- Can decrease the carbon dioxide in your blood
- Can lead to faintness, nausea, numbness or tingling, and dry mouth
- Can lead to feeling restricted and tight in your chest
- Can lead to feeling confused and out of it
- Can disrupt your sleep
The Reality Of Living With Anxiety In The Age Of The New Coronavirus
For people who have health anxiety, knowledge isnt necessarily power. Even though I rationally know anxiety is probably causing my symptoms, I still obsess over them.
often scan themselves and go back to the symptom that they had been tracking, says McKee. Theres research finding that this intensifies the actual sensation. Examining it makes it feel worse.
Yet it feels impossible to not examine it. Even though the World Health Organization has been extremely clear that you cant know if you have the new coronavirus by doing a home test of your breathingand that attempting this can be dangerousI still find myself trying it out, just to see if I can. If Im feeling really nervous, I breathe into the peak flow meter I ordered at the start of all of this to make sure I get a normal reading.
Hes right. I do take my oxygen measurement and temperature over and over again, as if theres going to be a major change from the last time. Im not the only one. Denise H., 43, who has had health anxiety for years, has also been constantly checking her temperature, blood pressure, oxygen levels, and breaths per minute, she says.
Then theres the fact that, according to McKee, some people with health anxiety completely avoid the doctor for fear of learning what horrible thing might actually be wrong with them. If thats true for you, while the advice to call a doctor to discuss your symptoms is valid, it can be really hard to actually do.
So what should you do instead?
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