One of the most unpleasant symptoms of anxiety attacks is that feeling of not being able to catch your breath. Not only is this symptom unpleasant, but it can also be downright scary. The worst thing about shortness of breath anxiety symptoms is that the feeling of not being able to breathe tends to worsen as the attack progresses. If you’ve never experienced a full-on anxiety attack before, you might even think you’re dying because you can’t take deep breaths. The panic over not breathing well just contributes to the overall panic and anxiety sensations you’re already dealing with. You may be unable to learn to stop panic attacks completely while you’re having them, but there are a few things you can do to help your breathing.
Breathing Exercises for Shortness of Breath
As soon as an attack comes on and you start experiencing anxiety with shortness of breath, you should immediately start doing some deep breathing exercises to help get your airways functioning properly again. It’s best if you try to do this by yourself because even though well-meaning family and friends may want to hover around you to be sure you’re OK, chances are they will only end up breaking your concentration. Medline Plus, which is affiliated with the U.S. National Library of Medicine, recommends attempting to raise the amount of carbon dioxide in your bloodstream to treat shortness of breath anxiety symptoms. In order to do this, you need to actually take in less oxygen for a few minutes even though this may go against the grain of what you want to do, which is gasp for breath. You should breathe in slowly through partially closed lips or attempt to breathe only through one side of your nose until your carbon dioxide levels increase, and you should be able to tell when your levels go up because breathing will come easier to you.
Relaxation Techniques for Anxiety
In addition to breathing exercises, you also need to try and relax your entire body while experiencing shortness of breath anxiety attack symptoms so you can breathe more easily. The sensation of not being able to breathe can cause all your muscles to tense up, and it will be much harder to start breathing normally when you’re tense from head to toe. Practice your breathing exercises while lying down so you can also concentrate on loosening up your muscles. Perfecting relaxation techniques for anxiety and being able to completely relax your mind, body, and your muscles is something that takes both physical and mental power, especially if you are in the middle of, or are close to having an anxiety attack. If no one is around to distract you, you can focus better on relaxing your entire body. You will find that when you’re no longer tense, it will be much easier to find your breath again.
Consider Seeing a Doctor
Even though shortness of breath and anxiety are definitely related, there is no guarantee that something else isn’t wrong with you. According to an article published in the health section of the New York Times, shortness of breath could also be caused by allergies, asthma, and heart attacks, among other things. You might feel pretty sure that you can’t catch your breath because you’re having a panic attack, but it’s better to be safe than sorry. If this is the first time you’ve ever been short of breath or if you are experiencing chest pain anxiety symptoms that you do not normally notice, it’s always wise to consult a doctor. In the event that you are actually having a heart attack, time is of the essence. The faster you get medical treatment, the more likely you will be to recover.
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