A Vicious Cycle
Severe anxiety is one of the leading causes of shortness of breath. When you are stressed, you take shorter, shallower breaths, which triggers the body's fight-or-flight response. In turn, this response often precedes a full-blown panic attack, which can occur frequently with those who suffer from anxiety disorders. As you see, anxiety creates a vicious cycle in which your physical and emotional behavior triggers a smothering or suffocating sensation.
Bodily Triggers
Anxiety-induced shortness of breath begins in your brain. You may be thinking stressful thoughts, such as how you're going to pay your bills. These stressful thoughts make your brain believe you are in danger, so the brain sends a nerve transmission to the adrenal glands to release huge amounts of adrenaline. You suddenly find yourself breathing rapidly, with your muscles tight and your heart beating fast. You feel dizzy because you are not getting enough oxygen, and you are afraid you will pass out. This entire triggering process can take only seconds, and it starts with only a few anxious thoughts.
Treatment
Biofeedback is an excellent way to prevent shortness of breath from anxiety. When you notice yourself thinking stressful thoughts, put your hand on your diaphragm and take deep breaths. Make sure your stomach is expanding--not your shoulders. Clearing your head of your thoughts and breathing deeply will help reverse your shortness of breath. If you find yourself still having shortness of breath, especially in public areas, you may need to see a psychologist about generalized anxiety disorder, panic disorder or agoraphobia--all of which often require medication.
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