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Anxiety attack -

If your mind is suddenly flooded with racing, anxiety-inducing thoughts, you might notice it's harder to catch a breath properly.

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Anxiety attack -

Difficulty catching a breath is one of the first signs of an anxiety or panic attack, and it can strike anywhere at any time. But could this "attack" be a symptom of something else?

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Breathing pattern -

Breathing is something we take for granted until this very unconscious process becomes a struggle. Not everyone with anxiety will experience shortness of breath, but for those who do, it could also be accompanied by a pain in the chest and a racing heart.

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Fight or flight -

When we experience anxiety, our nervous system goes haywire. The result is an activation of the fight-or-flight mechanism.

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Panic attack -

In particular, panic attacks affect breathing. During one, the sufferer is hit with a tsunami of fear and discomfort out of the blue, which can dissipate just as quickly.

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Panic attack -

Numerous other symptoms develop during a panic attack too, which can make someone feel like they're dying. These include tingling, sweating, dizziness, chest pain, and nausea.

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How to tell if it's anxiety -

You can tell if your shortness of breath is a symptom of an anxiety attack if the tightness lessens as your emotions begin to go back to baseline.

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How to tell if it's anxiety -

Using stress relief methods will have a positive effect on the symptoms of anxiety or panic attacks, such as deep breathing.

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How to tell if it's something else -

On the other hand, if the symptoms continue to get worse, even after practicing these techniques, and you start to experience fatigue, pain in the chest, or an irregular heartbeat, it could be a heart-related health issue.

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Other health conditions -

If it's not anxiety or panic attacks, several other health conditions could be the root cause of your frightening shortness of breath. 

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Pulmonary embolism -

One of the most serious potential causes of sudden shortness of breath is pulmonary embolism. This life-threatening condition causes chest pain that gets more severe when you cough.

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Heart conditions -

Several different cardiac health issues can also present with difficulty catching the breath, such as heart attack, inflammation, failure, or abnormal rhythm.

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Heart conditions -

If you also have discomfort in the chest, are breaking out in a cold sweat, experience nausea or lightheadedness, or have pain in other parts of the body (for example, the neck, jaw, stomach, arms, or back), contact emergency services.

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Carbon monoxide poisoning -

Carbon monoxide poisoning is another potential cause of shortness of breath. To ensure your home is protected, install an alarm if you haven't already.

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Carbon monoxide poisoning -

Because it's tasteless and odorless, carbon monoxide poses a real health risk. When inhaled, it replaces oxygen in the cells, which can lead to brain damage and death.

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Anemia -

When there's a shortage of healthy red blood cells to transport oxygen around the body, it's known as a condition called anemia. This is caused by a lack of iron, which can have accompanying symptoms of tiredness and weakness.

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Asthma -

Allergic or non-allergic asthma can cause shortness of breath. It can also cause other symptoms, including coughing, wheezing, and tightness in the chest.

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Sleep apnea -

In some people who struggle with sleep apnea, it's more common to suffer from shortness of breath during their waking hours.

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Broken rib -

If you've been unlucky enough to break a rib, one of the unfortunate side effects is to feel pain in your chest when taking a breath.

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Allergies -

Allergies cause the airways to become inflamed, leading to difficulties like shortness of breath.

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Statins and beta blockers -

Certain drugs used to lower cholesterol, such as statins, as well as certain medications used to treat high blood pressure, like beta blockers, can cause shortness of breath as a side effect.

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Other medications -

Heart medications such as amiodarone, chemotherapy drugs such as methotrexate and bleomycin, and antibiotics such as sulfa and nitrofurantoin can cause shortness of breath.

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When to see a doctor -

When shortness of breath happens frequently, it's time to talk to your doctor. They can assess your anxiety and do further health checks to triage your symptoms.

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Steps to take when you feel short of breath: practice deep breathing -

Slow, deep breaths can help regulate your nervous system when feeling anxious. You can also place one hand on the belly and one on the heart to feel the rise and fall of the breath, providing a sense of calm.

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Say no to anxiety-inducing beverages and food -

Drinks that are highly caffeinated or alcoholic and foods loaded with sugar can make the symptoms of anxiety more pronounced for some people. 

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Try yoga -

Yoga is an exercise that brings focus and attention to the breath, which can help to regulate breathing.

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Walking in nature -

Likewise, walking is a low-impact activity that doubles as a form of active meditation, bringing awareness to the environment and breathing without stressing the lungs or heart.

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Use grounding techniques -

Grounding techniques are so-called because they help bring you back down to Earth. Examples include walking barefoot on sand or grass and progressive muscle relaxation (where you tense and release the muscles in your body slowly).

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Consider medication -

Depending on how severe your symptoms of anxiety are, your doctor might recommend you take medication to manage them. 

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Talk therapy -

Speaking to someone might help. A therapist can teach you how to handle your anxiety using thought management techniques.
Sources: (Well + Good) (Health) (Mayo Clinic) (Healthline)
See also: You're more likely to die early if you have these habits

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