Panic Disorder Symptoms Shortness of Breath and Panic Attacks Learn how to breathe easier during panic attacks By Katharina Star, PhD Katharina Star, PhD Facebook LinkedIn Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. Learn about our editorial process Updated on November 15, 2020 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Armeen Poor, MD Medically reviewed by Armeen Poor, MD Armeen Poor, MD, is a board-certified pulmonologist and intensivist. He specializes in pulmonary health, critical care, and sleep medicine. Learn about our Medical Review Board Print twinsterphoto / Getty Images Table of Contents View All Table of Contents Overview Flight or Fight Panic Attacks Ways to Cope Getting Help If you have panic disorder, you're likely familiar with the symptoms of panic attacks. Heart palpitations, trembling, shaking, numbness, and tingling are just some of the uncomfortable sensations often experienced during a panic attack. Shortness of breath is another common symptom of panic attacks that can lead to feelings of fear and extreme discomfort. Below we explore why this occurs and how to cope. Overview People who experience panic attacks often describe an inability to breathe and feeling as if they can't get enough air into their lungs. Others report that it feels as if they're choking or suffocating. When experiencing shortness of breath, you may try hard to get air into your body by taking in gasps of air. It's not uncommon for you to feel as though you're having a serious medical emergency, such as a stroke or heart attack. Even though shortness of breath is a common symptom and rarely signifies a medical issue, it can heighten feelings of fear and anxiety during a panic attack. What Are Anxiety Shivers? Flight or Fight The flight-or-fight stress response is the innate human reaction to potentially harmful situations. It's believed this reaction helped our ancestors to either flee from or ward off threats in their environment. In modern life, this response may occur in reaction to stress caused by common issues, such as traffic, work deadlines, or an argument with a loved one. The fight-or-flight response may be overactive or more easily triggered in people with anxiety disorders, contributing to overwhelming physical symptoms of panic and anxiety. Panic Attacks During a panic attack, this response becomes activated, signaling that you're in danger. The body prepares for a quick escape or combat through somatic (physical) sensations that help the body focus on one of these two tasks. As the flight-or-fight response sets in during a panic attack, it can cause a change in your breathing pattern. Your breathing may become shallower, quicker, and more restricted. These changes can reduce the amount of carbon dioxide circulating through the blood. By decreasing the levels of carbon dioxide, shortness of breath may contribute to additional physical symptoms, including lightheadedness, chest pain, dizziness, and faintness. Panic Attack: Symptoms, Causes, and Treatments Ways to Cope There are a couple of ways to help manage breathing issues during a panic attack. Breathing Exercises As mentioned, your breathing pattern changes when you experience shortness of breath. To get your breathing back on track, it may be helpful to purposely focus on your breathing pattern by doing breathing exercises. You may notice that during a panic attack, your breaths are quick and erratic. A deep-breathing exercise can help you calm down and normalize your breathing pattern. Begin by slowing down your breath: Take a deep inhalation through your nose, filling your lungs with breath. When you can't take in any more air, slowly exhale all the air out through your mouth. Continue for a few minutes with this deep, purposeful breathing. Notice how your center rises as you inhale and contracts as you breathe out. Through this simple breathing exercise, you may begin to feel relaxed and return to a more natural breath. Relaxation Techniques Breathing exercises are the foundation for many other relaxation techniques, such as progressive muscle relaxation (PMR), meditation, and visualization. These techniques are meant to reduce feelings of tension and stress by eliciting a sense of calm. Relaxation techniques work best when practiced regularly, including at times when you're not feeling anxious. Through practice and persistence, relaxation techniques can be an effective strategy for getting through panic attacks. Can I Stop a Panic Attack From Happening? Getting Help If you're regularly experiencing shortness of breath during panic attacks, it's important to seek medical attention. Although commonly associated with panic disorder, panic attacks are also often experienced with other anxiety disorders, such as social anxiety disorder (SAD) and post-traumatic stress disorder (PTSD). Because anxiety is common and affects women at about twice the rate of men, experts now recommend that all girls and women aged 13 and older be screened for anxiety as part of preventative healthcare services. Early diagnosis and intervention can improve outcomes and well-being, so always talk to your doctor if you are concerned about your anxiety symptoms. A Word From Verywell Only your doctor or qualified mental health professional will be able to appropriately diagnose you. Your doctor will help you form a treatment plan that may include options such as prescribed medications, psychotherapy, and self-help techniques. If shortness of breath is a persistent problem, talk to your doctor. It could be a sign of another condition, so you should be evaluated to rule out any underlying causes. If you or a loved one are struggling with panic attacks, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. For more mental health resources, see our National Helpline Database. 7 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders. 5th ed. Washington D.C.: 2013. Goldstein DS. Adrenal responses to stress. Cell Mol Neurobiol. 2010;30(8):1433-40. doi:10.1007/s10571-010-9606-9 Johnson PL, Federici LM, Shekhar A. Etiology, triggers and neurochemical circuits associated with unexpected, expected, and laboratory-induced panic attacks. Neurosci Biobehav Rev. 2014;46 Pt 3:429–454. doi:10.1016/j.neubiorev.2014.07.027 Cleveland Clinic. Syncope. Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Front Hum Neurosci. 2018;12:353. doi:10.3389/fnhum.2018.00353 National Center for Complementary and Integrative Health. Relaxation techniques for health. Gregory KD, Chelmow D, Nelson HD, et al. Screening for anxiety in adolescent and adult women: A recommendation from the Women's Preventive Services Initiative. Ann Intern Med. 2020. doi:10.7326/M20-0580 By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Speak to a Therapist for Panic Disorder Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.