Breathing issues with anxiety and panic

[Tfaze22]

I have anxiety for my whole life. For the past four months, I’ve had severe anxiety and panic attacks. I now have the feeling like I need to take a deep breath and can’t get it. My cardiologist and internal medicine doctor said it was anxiety. When this happens, I have a panic attack. Has anyone else had this? Did you notice it more when you would stand up and walk around? How do you get these thoughts to stop?

[Agora1]

Hi Tfaze22, I use to get that "air hunger" feeling big time when I was overwhelmed with Anxiety. And yes, it can be a part of our anxiety symptoms.

When we are frightened, our adrenaline levels rise causing our fear to get worse which

in turn can cause a Panic Attack.

The root of the problem is not feeling able to catch a full breath. This is caused from

muscle tightness in our diaphragm and nothing to do with our heart or lungs.

Taking short breaths gives you enough oxygen. Sometimes yawning helps. I use to

jump up and down several times lol I know that sounds ridiculous but whatever works.

On a more serious note is Acceptance. Accepting that this is not life threatening or

harmful. Once you stop focusing on your breathing, the muscles will relax and air will

flow automatically in and out of your lungs.

Getting the thoughts to stop requires re-focusing on something enjoyable or takes some

concentration. Also Breathing Meditations found on YouTube can help relax both your

mind and body. You are not alone with this issue. Your doctors are absolutely correct in

that this is Anxiety once again playing it's game with your mind. We're here to help you

through this. Don't give up xx

[Tfaze22 in reply to Agora1]

Thank you so much. Air hunger started happening a few hours after I took my first Busiprone pill. I’ve had days where I wouldn’t have this issue but most days I struggle within the entire day. After one month I stopped taking the Busiprone because I was scared it was causing the air hunger issues. Do you know if this air hunger thing goes on for months and months before it can be resolved?

[Agora1 in reply to Tfaze22]

Tfaze. it can take as long as we allow it to bother us to go away completely.By that I mean, we can't fear it but must work through that sensation.

I know it is not pleasant at all but if you remind yourself that it is NOT coming from

your lungs or heart and that you are getting all the oxygen you need, then maybe

you can start working on relaxing when this happens.

Bringing down your shoulders away from your ears *and I know they are held tightly

in the air, will start to release some of that stress within you.

Another thing that I found is physical activity can help loosen that tight upper stomach.

Sometimes I would vacuum and get 2 fixed in one. The diaphragm would open up

and my house would be clean.

Acceptance is so important in the symptoms we get with anxiety.

If you haven't read or watch this video on YouTube, I would suggest you give it a try.

Dr. Claire Weekes' "Hope & Help for Your Nerves"

She speaks clearly to each and every one of us as if we were one of her patients.

Her theory is known world over.

Nothing needs to last forever including anxiety. We're here to support you step by step. xx

[LothianTook]

Hi there, I have been going through something similar & it’s so hard. I know it’s my anxiety, but I can’t shut off the almost obsessive worrying. I begged my doctor for something to help & she gave me buspirone. Agora gave great advice about the deep breathing. We can do this!

[Tfaze22 in reply to LothianTook]

I’m here for you if you ever need someone to talk to about this. I was so scared of taking Busiprone that I believe that’s what caused this air hunger issue. I stopped the Busiprone but still have the problem so I know it has to be anxiety

[LothianTook in reply to Tfaze22]

Thank you! On Thursday I woke up with heart palpitations that would not go away. By Saturday I was in the ER. They couldn’t find anything wrong, which was a blessing. I went to my doctor on Monday & she gave me buspirone. It makes me dizzy & tired but the heart palpitations have gone away. I still feel extremely anxious & conscious of my heartbeat and breathing. I’m going to follow up with a cardiologist, but I think I’ve just been stuck in a 6 day long panic attack. It’s so aggravating when people ask if I’ve tried deep breathing or meditation. I have tried all the tricks, but my brain is stronger than me sometimes. I’m here for you as well. Things have to get better.

[Tfaze22 in reply to LothianTook]

I’m sorry you are dealing with that. I was told they can tell your heart health just by listening to it. I feel you when you say your brain is stronger than what you try to do, like breathing exercises. I’m fighting that too

[MoldyPenny in reply to LothianTook]

I'm with you in not being able to shut your brain off and stop the excessive worrying. My therapist just today shared with me a tactic that she thinks will help me. It's called a worry script, and it's basically like exposure therapy for those of us with anxiety. Basically what you do is think about the thing that you're most worried about, and write about it as if it happened. Let yourself feel how you would feel during that time, and describe all of the emotions. I tried it a few hours ago, and while it definitely made me cry and I didn't feel good during, it did bring me some temporary relief afterward.

[Tfaze22 in reply to MoldyPenny]

Thank you for sharing. This is something I will try.

[MoldyPenny in reply to Tfaze22]

I forgot to add, she mentioned that in order for this to work you should do it daily. Assuming we're in the same boat, if you're over thinking something you probably do it every day. You're supposed to write about the same thing that worries you everyday until you find yourself not worried about it anymore. Apparently as you expose yourself to the scenario, the narrative will change and you'll no longer be writing from an emotional place and start to write from a logic place.

[LothianTook in reply to MoldyPenny]

That’s so interesting. I’m going to try it and see if it helps.

[MoldyPenny in reply to LothianTook]

I’ve only done it once so far since she just shared that with me today, but I was pleasantly surprised to have some relief afterward!

[Moonira]

First off I am sorry that you are going through the agony of panic attacks and agree with everything Agora1 has replied to you. Anxiety feeds off itself and becomes a vicious cycle. You MUST break the cycle and begin the work of gently accepting your symptoms. But how? I find sports such as a brisk walking practicing mindfulness and I also play the name 3 game....this gets me out of mind into the now. Breathing techniques such as those used for meditation also help regulate the breathing by relaxing those those wound up muscles. I also practice aquafitness. I send you hugs and wishes for courage and serenity. Take care of yourself. 🦋🌻

[Hope4me1]

I love the support given on this forum! We are not alone in this. Virtual hugs to you all!❤️😊

[Hidden]

Yes this is very common...and confusing to the sufferer...the yawning gives another clue..the vagus nerve involvement.......The entire network of operation for the breathing muscle(diaphram) and lungs is fed by the vagus nerve....the phrenic nerve branches off the vagus and feeds your diaphram....it is involuntary in other words you do not need to think about taking each breath just as you do not think about blinking....so when you become conscious that you feel you cant take a satisfactory breath ..you then overide the involuntary part of breathing...which leads to a change in CO2 levels which then changes the ph of the blood and the ph of the muscles....

The secret is to learn diaphrammatic breathing.....that is learn to breath from your tummy...not your upper chest...shallow breathing can create a change in ph...which then alarms the brain...which then make your conscious something is going sideways....people who are anxious or aware their tummy looks big in the mirror have a tendency to tighten their mid section....this impedes the diaphram...vicious circle of air gasping follows.

Best method to retrain your diaphragm...take two books...lay flat on the floor..place one on your chest...one on your tummy....put a small pillow behind your head so you can observe the books...now take a breath...see if the chest book rises higher than the lower one...you need to get the lower to rise higher...learn to release all the air out slowly ...and breath slowly...the aim is to get the breaths down below 12 a minute.....with training you can easily get to 4 breaths a minute unless you have any underlying diseases like asthma...anaemia....

Now the other thing you could work on...is your vagus nerve...humming helps...make it sound deep and from the chest....cold water on your face too...

You probably wonder why going for a short walk makes the breathing return to normal....the blood ph normalises...the involuntary system resets.

One last thing...try taking sodium bicarb in hot water ...releasing trapped air helps and it lowers circulating calcium which causes muscles to spasm....

Hot water bottle on the tummy at night is a great idea...it relaxes the tummy and you can practice the diaphram exercise....whilst you try to relax...the body always returns to normality once you learn to let it do its thing...

The medication you are on may reduce the magnesium levels which is why you become anxious and air hungry....solution...get some magnesium glycinate...you dont even have to swallow it...mix some with warm water and spray it over your intercostal muscles....be surprized how quickly you notice improvement....magnesium relaxes any muscle group.

[Tfaze22 in reply to Hidden]

So other muscles, like the calves or back, might spasm when one is fighting anxiety? Which medication reduces magnesium? Can bananas help?

[Hidden in reply to Tfaze22]

You need to increase magnesium....a woman needs 350 mg a day a man 450 mg...calcium is the problem....calcium makes muscles contract ...magnesium makes them relax....foods like nuts green leafy vegatables spinach.. kale....but think of this....in order to get enough manesium from spinach you woukd need 10-20 filled cups every day...30 bananas...its easier to pop in a supplement now and again....it makes a big difference to anxiety.

[Daveacr1959]

I have been battling anxiety my whole life. 7-8 hours of sleep each night, lack of sleep is anxiety fuel. 45 minutes of daily cardio exercise to produce endorphins that battle your anxiety. And something I added 3 years ago. A 5-10 minute pure cold shower daily. It shocks the anxiety and depression right out of you! And the calm that comes after is incredible. Look it up online. You got this!

[Tara52]

I have suffered those symptoms also. Anxiety is caused by fearful thoughts. Can you identify the root of the fear? I know if you have had alot of trauma,losses or a dysfunctional childhood you may just feel unsafe. Probably you have worked through any issues with a therapist?. Recently meditation & turning to God and letting His love cast out the fear has helped me tremendously!🙏💗

[Gordo6500]

Hi Tfaze wow your post brought back some memories of when I was in this phase of anxiety. I’m going to guess and say you are internalizing your thoughts , that is thinking about your breathing constantly, I used to do this and my panic / anxiety would go through the roof! I was told by a very good phycologist to start thinking out of your head, go out and do something and concentrate on that and nothing else for me it was the guitar and martial arts. I also found that taking a gaba/ l theanine supplement stopped those recurrent thoughts. If you have had any traumatic experiences get some high quality Omega3 fish oil to help heal your brain this helped me . I hope this makes sense , you can get over this believe me. 😊

[Tfaze22 in reply to Gordo6500]

Thank you. I am a guitarist I haven’t played much in years. I’m going to pick it up again and concentrate on learning some new songs. What is the GABA supplement?

[Agora1 in reply to Tfaze22]

Tfaze22, and so my guitar sits as well. Thanks for the reminder xx

[Gordo6500]

Hi Tfaze , the gaba/l theanine supplement is KAL brand its 50mgs of gaba and 50mgs of L theanine plus some b vitamins , you can get on amazon, glad to hear your going pick up that guitar again! Have good one.