When we feel anxious, we may suddenly notice that we are breathing faster, more shallowly or that it feels difficult to take a “normal” breath.

Why does this happen?

Our breathing is closely connected to the way our body responds to stress and tension.

What happens to the body when we feel anxious?

When we see a situation as threatening or stressful, the body activates systems that prepare us to deal with it.

This response can also affect our breathing.

We may start breathing faster or simply become more aware that our breathing has changed.

Why can it feel like we are not getting enough air?

When breathing changes during intense anxiety, we may experience shortness of breath or feel that we cannot take a deep enough breath.

The relationship between anxiety and breathing is complex. Research shows that some anxiety disorders are linked to changes in both breathing and the way we perceive physical sensations.

This means that we may pay much more attention to our breathing when we are anxious.

Can breathing make anxiety feel even stronger?

Sometimes, a cycle can develop.

We feel anxious → we notice that our breathing has changed → we worry about it → the tension increases.

In some situations, hyperventilation can cause uncomfortable physical sensations, which may then increase worry. This relationship is particularly relevant in some forms of panic and anxiety.

Why can slower breathing help us feel calmer?

Breathing is one of the body’s functions that we can influence, to some extent, consciously.

Research on breathing-focused interventions suggests that they can help reduce anxiety symptoms, although results vary depending on the intervention and the person.

This does not mean that one breathing technique can “cure” anxiety. For some people, however, it can be a simple relaxation tool.

What can we do when we notice our breathing changing?

We can first pause and notice what is happening without immediately trying to fix it.

A few simple things we can try:

- Sit in a comfortable position.


- Relax your shoulders and jaw.


- Let your breathing become calmer without forcing it.


- Step away for a moment from whatever is making you anxious.


- Focus your attention on something around you.

There is no need to force a huge, deep breath. For some people, this can actually make the feeling of breathlessness stronger.

When does it need more attention?

Changes in breathing can be related to anxiety, but shortness of breath is not always caused by anxiety.

If shortness of breath is severe, sudden or recurring, or comes with chest pain, fainting, blue lips or other concerning symptoms, medical evaluation is important.

What to remember

Anxiety can affect the way we breathe and can also make us more aware of our breathing.

Sometimes, the first step is simply recognising that the body is tense and giving it some time to settle. https://healthpont.com/why-does-our-breathing-change-when-were-anxious/