Is holding your breath a sign of anxiety? You might be holding your breath without realizing it and if this is becoming a habit, then it is definitely worth looking into. Anxiety is a very common problem in the modern world and can manifest in many different forms.

Research is continually suggesting that this breathing pattern is actually one of them! We will explore how to recognize when you’re holding your breath and how to manage it when anxiety is the driver behind it throughout this article. So, let’s investigate further and find out more!

Is Holding Your Breath A Sign Of Anxiety

Holding your breath is often a sign of anxiety and can be a symptom of panic attacks. It’s a natural response to feeling overwhelmed, scared, or fearful – the autonomic nervous system kicks in as part of the body’s fight or flight response. It can be a direct response to stress, or it can be an unconscious reaction that someone isn’t even aware they’re doing.

When the body is under stress, it can cause muscles to tense up, resulting in shallow breathing. When someone holds their breath while they’re anxious, they are essentially depriving themselves of oxygen, which can further increase feelings of fear and panic.

Depending on the severity of the anxiety attack or situation, holding one’s breath for an extended period of time can also lead to lightheadedness or dizziness due to lower blood oxygen levels. In some cases, this may even result in fainting.  Here are some of the ways in which this behavior may manifest: 

• Hyperventilation – This is when you take rapid, shallow breaths or gasp for air. It can be triggered by stress, fear, or other forms of emotional distress.
• “Forgetting” to Breathe – You may find yourself holding your breath without realizing it. This can happen when your mind is filled with worry and stress, and it’s as if you temporarily forget that you need to breathe.
• Anxiety-Induced Hyperventilation – This can occur when an individual experience intense fear or panic, resulting in a cycle of hyperventilation followed by holding their breath until the next bout of hyperventilation occurs. 
• Stressful Situations – Holding your breath may become an unconscious habit during times of stress. It may be a way for someone to cope with the overwhelming feeling that comes with stressful events or environments.
• Holding Your Breath as Part of Meditation – In certain types of meditation, practitioners are instructed to focus on their breathing and hold it for short periods. While this technique has benefits and allows practitioners to go deeper into meditation, if done incorrectly it could lead to anxiety-like symptoms such as chest tightness or lightheadedness.

In general, holding your breath due to stress or anxiety means that something needs attention and should not be ignored; finding ways to manage stress and anxiety is important in order to maintain overall health and well-being.

Why We Subconsciously Hold Our Breath

When we are frightened or anxious, this natural reaction is to hold our breath for longer than usual in order to prepare for the situation at hand. Our bodies do this without us even being aware of it—it’s like a built-in defense mechanism that kicks in when things get tough. Here is a look at what might be happening:

• Fear: One of the most common reasons people subconsciously hold their breath is due to fear. It can be fear of a situation, fear of a person, or fear of the unknown. Holding your breath can feel like a way to protect yourself from whatever is causing that fear by blocking it out.
• Stress and Anxiety: Another major contributor to holding your breath without realizing it is stress and anxiety. When we are in a stressful or anxious state, our body’s natural reaction is to tense up and take shallow breaths – which may result in us forgetting to breathe altogether!
• Habitual Response: Some people may also unconsciously hold their breath as a habit after experiencing repeated bouts of anxiety or panic attacks. This can be a way for the body to cope with overwhelming feelings, and it can become an unconscious behavior. 
• Disassociation: When people feel overwhelmed or scared, they may hold their breath as a way to disassociate from the situation. This can help them detach from what is happening and reduce the intensity of their emotional response.
• Difficult Emotions: Holding your breath can also be a way for individuals to avoid difficult emotions that come up in certain situations. It can act as an escape from feeling uncomfortable or vulnerable, which allows them to shut down and not face those feelings head-on.
• Meditation: In some types of meditation, practitioners are instructed to focus on their breathing and hold it for short periods. While this technique has benefits and allows one to go deeper into meditation, if done incorrectly it could lead to anxiety-like symptoms such as chest tightness or lightheadedness.
• Unconscious Coping Mechanism: Holding your breath can be an unconscious coping mechanism for some people, and a way to handle difficult situations without having to face them directly. It’s important to address the underlying issues before this becomes a habit, as it can lead to more serious mental health concerns.

By understanding why we subconsciously hold our breath and addressing the underlying causes, we can work towards managing stress and anxiety in healthier ways that don’t involve holding our breath.

Email Apnea And Holding The Breath

It’s a phenomenon where people hold their breath when looking at emails in their inbox – often without even realizing it. This phenomenon is caused by the stress associated with receiving new emails, particularly those that could contain difficult news or tasks. Here are some of the contributing factors to email apnea: 

• Fear of the Unknown: When receiving emails, there is often uncertainty about what lies ahead. This can lead to a fear response and cause people to subconsciously hold their breath.
• Unpleasant Tasks or News: If emails contain tasks that feel unpleasant or difficult news, this can trigger a stress response and result in holding their breath without realizing it.
• Crowded Inbox: A cluttered inbox can be overwhelming and stressful, leading to a tendency to unconsciously hold your breath.
• Multiple Emails at Once: Receiving multiple emails at once can put extra pressure on the recipient and increase anxiety levels, which may lead to inadvertently holding their breath.
• Habitual Response: After experiencing multiple bouts of anxiety or panic when checking emails, some people develop a habit of holding their breath unconsciously. This can help them cope with overwhelming feelings by shutting down and avoiding the situation.

Ultimately, email apnea is caused by heightened stress levels and the fear of what lies ahead.

Anxiety-Related Shortness Of Breath

Anxiety-related shortness of breath is a feeling of difficulty breathing that can be caused by stress or anxiety. It can feel like you are having trouble getting enough air as if your lungs have suddenly become shallow and weak.

This is because when we experience anxiety, our body releases hormones like adrenaline which cause us to take deeper, faster breaths. This makes it difficult for our bodies to actually get the oxygen we need. 

Although this sensation can be uncomfortable and even scary, it doesn’t typically indicate any serious medical issue. This type of breathing is known as hyperventilation, and it can lead to feelings of dizziness, chest pain, and lightheadedness.

In some cases, people may also hold their breath in an attempt to control their panic response.

This can be dangerous if done for too long as it reduces oxygen levels in the body and can cause further physical symptoms such as fainting or shaking. By learning how to calm the body and return to normal breathing patterns, individuals can reduce their anxiety levels and prevent it from becoming a larger issue. Anxiety-related

shortness of breath can often be managed with lifestyle changes like mindful breathing exercises and relaxation techniques, such as progressive muscle relaxation or visualization. Also, working with a therapist to reduce overall stress levels may help mitigate this symptom.

7 Medical Causes Of Holding The Breath Because Of Anxiety

While the majority of people who hold their breath, or experience shortness of breath due to anxiety, will not have any underlying medical causes for this symptom, there are some conditions that can contribute to holding your breath or experiencing difficulty breathing. Below is an overview of 7 medical causes of holding the breath due to anxiety:

1. Asthma:

Asthma is a condition characterized by inflammation of the airways, which can lead to difficulty breathing and an increased risk of experiencing shortness of breath. Symptoms of asthma include wheezing, coughing, chest tightness, and difficulty breathing.

When someone with asthma experiences panic or stress, it can worsen their symptoms and cause them to struggle to draw in a full breath while inhaling. Medications used to treat asthma can also lead to shortness of breath due to anxiety.

2. COPD:

Chronic obstructive pulmonary disease (COPD) is a serious lung disorder that can make it difficult for someone to draw in a full breath, leading to shortness of breath. Anxiety can worsen COPD symptoms and cause difficulty breathing.

People with COPD often experience shortness of breath due to a decrease in their lung capacity, which can be exacerbated by anxiety.

3. Cardiac Arrhythmia:

Cardiac arrhythmia is a condition that affects the rhythm of the heart, causing it to beat too quickly or too slowly. This can lead to difficulty breathing and shortness of breath due to changes in blood flow and oxygen levels.

Anxiety can worsen these symptoms by increasing your heart rate and making it difficult to take full breath. In some cases, these irregularities can lead to shortness of breath due to anxiety or panic attacks.

4. Hyperventilation Syndrome:

Hyperventilation syndrome is a condition that causes excessive breathing, which results in abnormally low levels of carbon dioxide in the bloodstream. This can lead to symptoms such as dizziness, lightheadedness, and shortness of breath due to anxiety. Hyperventilation can also result from stress or panic attacks, causing individuals to take shallow breaths or hold their breath without realizing it.

When this occurs due to anxiety, it can cause shortness of breath and tightness in the chest.

In some cases, people may also hold their breath in an attempt to control their panic response, which can be dangerous if done for too long as it reduces oxygen levels in the body and can lead to further physical symptoms such as fainting or shaking.

5. Anxiety-Induced Vocal Cord Dysfunction:

Anxiety-induced vocal cord dysfunction (VCD) is a condition where the muscles of the larynx tighten, causing difficulty drawing in a full breath. This can happen due to anxiety or panic attacks and can lead to tightness in the chest and shortness of breath.

VCD can be caused by emotional stress or panic attacks, prompting individuals to hold their breath in an attempt to control their response. This can occur as a result of extreme stress or anxiety and can cause shortness of breath due to anxiety. VCD is more common in athletes but can affect anyone who experiences high levels of stress or anxiety.

6. Anaphylaxis:

Anaphylaxis is a serious and potentially life-threatening allergic reaction that can cause difficulty breathing. Symptoms of anaphylaxis include swelling in the throat, chest tightness, wheezing, and difficulty breathing. Anxiety or stress can worsen these symptoms, leading to shortness of breath due to anxiety.

During an episode, people often subconsciously hold their breath in an attempt to control the symptoms. This can be dangerous and should be treated as soon as possible.

7. Anxiety Disorders:

Anxiety disorders, such as PTSD, social anxiety disorder, and generalized anxiety disorder, can all lead to episodes of intense fear or panic which may cause individuals to involuntarily hold their breath for an extended period of time in order to cope with the overwhelming feelings. 

This can cause shortness of breath due to anxiety as the body is not able to get enough oxygen.

Anxiety disorders can also lead to increased heart rate and shallow breathing, which are both symptoms of shortness of breath due to anxiety. Treating the underlying disorder is necessary in order to reduce the frequency and severity of episodes.

Involuntary Holding Of Breath In Adults

Involuntary holding of breath in adults is a condition that can be very concerning for sufferers and those around them. It is a condition that can lead to serious health issues if left untreated. The involuntary holding of breath, also known as apnea of inspiration, occurs when the person involuntarily stops breathing for 10 seconds or more. This causes oxygen levels in the blood to drop, leading to dizziness, confusion, and fainting. 

Symptoms of involuntary holding of breath in adults: 

• Shortness of breath or feeling out of breath 
• Loud snoring during sleep 
• Feeling sleepy during the day 
• Difficulty concentrating 
• Chest pain or tightness 
• Headaches 
• Heart palpitations or an increase in heart rate 
• Restless sleep patterns 
• Insomnia or difficulty sleeping through the night 

Causes of involuntary holding of breath in adults: 

• Obstructive Sleep Apnea (OSA): OSA is a sleep disorder that causes interrupted breathing while sleeping due to narrowing or blockage of the airway. It can cause pauses in breathing while asleep, leading to the involuntary holding of breath in adults. 
• Cardiovascular Disease: Conditions such as heart failure and abnormal heart rhythms can interfere with normal breathing patterns and lead to the involuntary holding of breath. 
• Respiratory Illnesses: Some respiratory illnesses such as asthma and chronic obstructive pulmonary disease (COPD) can make it difficult for air to pass through our lungs and result in the involuntary holding of breath. 

7 Side Effects Of Holding Your Breath

Holding your breath can have a range of adverse effects on the body. It can cause dizziness and lightheadedness, difficulty concentrating, confusion, chest pain or tightness, headaches, heart palpitations, and restlessness.

In extreme cases, it can even lead to unconsciousness and death. Let’s take a closer look at the potential side effects of holding your breath for extended periods of time.

1. Dizziness And Lightheadedness: One of the most common side effects associated with holding your breath is dizziness or lightheadedness due to oxygen deprivation. When our bodies are deprived of oxygen they cannot function properly which can lead to feelings of disorientation or imbalance. This feeling is often accompanied by a ringing sensation in the ears.
2. Difficulty Concentrating: Another side effect of holding your breath is difficulty concentrating and focusing on tasks. As oxygen levels drop, the brain cannot function efficiently resulting in lapses in concentration and impaired cognitive ability.
3. Confusion And Disorientation: As oxygen levels drop due to holding our breath for extended periods of time, confusion and disorientation can occur. This is due to an inability to think clearly or remember certain facts as the brain simply cannot process information as quickly when it does not have enough oxygen.
4. Chest Pain Or Tightness: When we hold our breath for too long, it can cause chest pain or tightness due to a lack of oxygen reaching the heart. This can cause a feeling of pressure in the chest, as well as rapid breathing or breathlessness.
5. Headaches: Another side effect of holding your breath is headaches due to low oxygen levels in the brain and a build-up of carbon dioxide in the body. These headaches can range from mild throbbing sensations to more severe migraines which may be accompanied by nausea and vomiting.
6. Heart Palpitations And Rapid Heart Rate: Holding your breath for too long can also lead to an increased heart rate and palpitations due to limited oxygen supply to the heart muscle. This can put additional strain on the heart, leading to irregular rhythms or even cardiac arrest in extreme cases.
7. Restlessness: Holding your breath can also lead to restlessness and difficulty sleeping. This is due to the body’s need for oxygen during sleep, which it cannot get when we hold our breath. This can often lead to insomnia or difficulty sleeping through the night.

What Is Holding Breath Syndrome

Holding Breath Syndrome (HBS) is a disorder characterized by the involuntary holding of breath during sleep. The condition is caused by narrowing or blockage of the airway which can lead to pauses in breathing while asleep, leading to the involuntary holding of breath.

HBS can have serious consequences on health and must be addressed. Some of the main causes and potential side effects associated with holding breath syndrome include:

1. Obstructive Sleep Apnea: This is the most common cause of HBS, as it causes narrowing or blockage of the airway which can lead to pauses in breathing while asleep.
2. Anxiety or Stress: High levels of anxiety or stress can interfere with normal breathing patterns and may lead to the involuntary holding of breath.
3. Neurological Disorders: Certain neurological disorders such as epilepsy or Parkinson’s disease can affect the body’s ability to control breathing patterns and lead to the involuntary holding of breath.
4. Compression Of The Chest: Sitting in a cramped position or lying on one’s back can compress the chest, leading to the involuntary holding of breath.
5. Heart Conditions: Certain heart conditions can cause fluctuations in blood pressure which may lead to an inability to hold one’s breath.
6. Medications: Certain medications such as sedatives or anticonvulsants can interfere with normal breathing patterns and increase the risk of HBS.
7. Poor Sleep Habits: Irregular sleep patterns and poor sleeping habits can interfere with the body’s breathing rhythms, leading to the involuntary holding of breath.
8. Dehydration: When the body is deprived of fluids, it may lead to an inability to take in oxygen or hold one’s breath.
9. Dizziness: Holding your breath for extended periods of time can cause a drop in oxygen levels which can lead to dizziness and light-headedness.
10. Difficulty Concentrating: As oxygen levels drop due to holding our breath for extended periods of time, difficulty concentrating and focusing on tasks can occur.
11. Confusion And Disorientation: As oxygen levels drop due to holding our breath for extended periods of time, confusion and disorientation can also occur.

How Do I Stop Myself From Holding My Breath: 12 Practical Tips

Holding your breath for extended periods of time can have serious consequences on your health and must be addressed. Fortunately, there are several practical strategies that you can use to help control or stop yourself from holding your breath. Here are 12 tips that can be used to help reduce the habit of holding one’s breath:

1. Practice diaphragmatic breathing: This type of breathing focuses on slow, deep breaths from the stomach rather than shallow breaths from the chest. It can help to relax your body and reduce stress.
2. Take regular breaks: Make sure you are taking regular breaks throughout the day and moving around to get your blood flowing. This can help reduce stress levels and make it easier to take deeper breaths.
3. Exercise regularly: Regular exercise not only helps to improve overall health but also helps to build lung capacity which makes it easier for the body to take in more oxygen when needed.
4. Avoid tight clothing or posture that restricts airflow: Tight clothing or sitting in a cramped position can compress your chest and restrict airflow, so avoid wearing tight clothing or sitting in a cramped position for extended periods of time.
5. Practice yoga and mindfulness: Yoga can help to reduce stress, and regulate breathing patterns which can help prevent the involuntary holding of breath while asleep. Mindfulness practices such as meditation can also help to calm the mind and body so that it is easier to take deep breaths without holding your breath.
6. Avoid stimulants: Avoid drinking caffeine or other stimulants before bedtime as these can interfere with normal breathing patterns and lead to the involuntary holding of breath during sleep.
7. Stay hydrated: Dehydration can interfere with normal breathing patterns so make sure you are drinking plenty of fluids throughout the day.
8. Use a humidifier: Dry air can lead to difficulty breathing so using a humidifier in your bedroom can help to keep the air moist and make it easier to take deeper breaths.
9. Take regular breaks from screens: Spending too much time on screens such as computers, phones or TVs can interfere with normal sleeping patterns so make sure you are taking regular breaks from them and getting enough sleep. 
10. Reduce stress levels: Stress can interfere with normal breathing patterns so try to practice relaxation techniques such as yoga or meditation to help reduce stress levels.
11. Monitor your breathing patterns: Pay attention to your breathing and if you notice any changes in pattern, take a few minutes to focus on taking slow, deep breaths to help regulate them back to normal.
12. Seek medical advice: If the above tips do not seem to be helping with the involuntary holding of breath and it persists, seek medical advice from a doctor who can provide further advice and treatment.

It is important to be aware of the causes and effects of involuntary holding of breath, as it can be dangerous if left untreated. Practicing the above tips can help to reduce the risk of involuntarily holding your breath while asleep and make sure you are breathing properly.

If symptoms persist, seek medical advice from a professional. The key is to focus on taking deep breaths regularly throughout the day in order to maintain healthy breathing patterns.

Conclusion

Ultimately, holding your breath can be a sign of anxiety, but it’s important to remember that everyone has their own patterns in how they manage their stress. If you feel like the way you’re managing your stress and anxiety needs to change, talk to a mental health professional about techniques that may be beneficial for you.

While holding your breath is a coping mechanism, better and healthier strategies do exist. And remember: you’re not alone and anxiety doesn’t have to rule your life. Reach out for help in finding ways to keep yourself calm.

References

Sütterlin, S., Schroijen, M., Constantinou, E., Smets, E., Van Den Bergh, O., & Van Diest, I. (2013). Breath holding duration as a measure of distress tolerance: examining its relation to measures of executive control. Frontiers in Psychology, 4. https://doi.org/10.3389/fpsyg.2013.00483

Berenz, E. C., Vujanovic, A. A., Coffey, S. F., & Zvolensky, M. J. (2012). Anxiety sensitivity and breath-holding duration in relation to PTSD symptom severity among trauma exposed adults. Journal of Anxiety Disorders, 26(1), 134–139. https://doi.org/10.1016/j.janxdis.2011.10.004

Zandbergen, J., Strahm, M., Pols, H., & Griez, E. (1992). Breath-holding in panic disorder. Comprehensive Psychiatry, 33(1), 47–51. https://doi.org/10.1016/0010-440x(92)90079-6