Breathing Issues: Managing Anxiety and Its Effects on Respiratory Health

Q: Breathing Issues: Managing Anxiety and Its Effects on Respiratory Health

(Dated： December 5, 2001) Dear user, thank you for visiting Taiwan e-Hospital. <br>Based on the symptoms you described, such as continuous hyperventilation leading to headaches, dizziness, and numbness in the teeth, eventually resulting in an unconscious urge to hold your breath

Respiration

Doctor, I may have developed mild obsessive-compulsive disorder, as I have been unable to control my deep breathing every moment since last month.
As a result, I have been experiencing dizziness and headaches throughout the day.
I am unsure if this has caused my respiratory function to seem impaired this week, as I feel like I don't want to breathe.
For instance, I can hold my breath for an extended period without the urge to take a breath, only realizing I need to breathe when I feel faint.
However, I don't experience shortness of breath; I just feel lethargic.
This issue is more pronounced at night when I lie down to sleep; I often wake up startled due to a lack of oxygen because I can't seem to breathe properly.
I frequently wake up in the middle of the night for the same reason (I am not overweight and do not have any signs of laryngeal hypertrophy).
Sometimes, I experience this even when I am awake, and my breathing feels unsatisfying.
I am very troubled and worried that this lack of oxygen and excessive breathing could lead to the death of some brain cells, as a doctor once told me this could result in cognitive decline, depression, and personality changes.
What should I do? Please help me; I would be very grateful.
Thank you.

pɹo, 20~29 year old female. Ask Date: 2001/12/04

Dr. Lin Shuilong reply Surgery

(Dated: December 5, 2001) Dear user, thank you for visiting Taiwan e-Hospital.
Based on the symptoms you described, such as continuous hyperventilation leading to headaches, dizziness, and numbness in the teeth, eventually resulting in an unconscious urge to hold your breath until you feel faint, and sometimes even interrupted breathing during sleep, it appears that you are currently experiencing a state of anxiety.
Hyperventilation can lead to a deficiency of carbon dioxide in the body, which, in severe cases, may cause alkalosis and result in abnormal sensations throughout the nervous system.
These symptoms are mostly temporary and do not cause permanent functional impairment.
Generally, hyperventilation can be managed by breathing into a plastic bag (approximately the size of your head) that is intact and airtight, breathing through it a few times until your urgent breathing subsides, and then removing it.
If this approach does not resolve your issue, I recommend consulting a psychiatrist for a more detailed evaluation and treatment.
I believe there will be significant improvement.
Sincerely, Dr.
Chang Hsun-Cheng, Attending Physician, Psychiatry Department, Tainan Hospital, Department of Health.

Reply Date: 2001/12/04

More Info

Understanding breathing issues, particularly in the context of anxiety and obsessive-compulsive disorder (OCD), is crucial for both mental and physical health. Your experience of feeling the need to take deep breaths constantly, combined with symptoms like dizziness, headaches, and a sense of not wanting to breathe, can be distressing and may indicate a cycle of anxiety that exacerbates your respiratory sensations.

Firstly, it’s important to recognize that breathing is primarily an involuntary action regulated by the brainstem. However, anxiety can lead to hyper-awareness of bodily functions, including breathing. This hyper-awareness can manifest as a compulsion to control your breath, leading to over-breathing (hyperventilation) or, conversely, a feeling of breathlessness. Both scenarios can create a feedback loop where anxiety increases, leading to further breathing difficulties.

Your description of feeling lightheaded and experiencing a lack of breath, especially when lying down, suggests that your body may be reacting to anxiety rather than a physical respiratory issue. While it is understandable to worry about the potential effects of hypoxia (lack of oxygen) on brain cells, the body has robust mechanisms to manage oxygen levels. Short-term episodes of breathlessness or hyperventilation are unlikely to cause permanent damage to brain cells or lead to significant cognitive decline.

To manage your symptoms, consider the following strategies:
1. Cognitive Behavioral Therapy (CBT): This is an effective treatment for anxiety disorders, including OCD. CBT helps you identify and challenge negative thought patterns and develop healthier coping mechanisms.

2. Breathing Techniques: Instead of focusing on deep breathing, which can sometimes exacerbate anxiety, practice gentle, diaphragmatic breathing. This involves breathing deeply into your abdomen rather than your chest, which can help promote relaxation without the pressure of forcing deep breaths.

3. Mindfulness and Relaxation Techniques: Engaging in mindfulness meditation can help you become more aware of your thoughts and feelings without judgment. Techniques such as progressive muscle relaxation or guided imagery can also reduce anxiety and improve your overall sense of well-being.

4. Physical Activity: Regular exercise can help reduce anxiety levels and improve your overall respiratory function. Activities like yoga or tai chi can be particularly beneficial as they combine movement with breath awareness.

5. Consult a Mental Health Professional: Since you mentioned experiencing symptoms of OCD and anxiety, seeking help from a psychologist or psychiatrist can provide you with tailored strategies and possibly medication to help manage your symptoms.

6. Sleep Hygiene: Since you experience disturbances in sleep due to your breathing concerns, establishing a calming bedtime routine can help. This may include limiting screen time before bed, creating a comfortable sleep environment, and practicing relaxation techniques before sleep.

7. Avoid Stimulants: Caffeine and nicotine can exacerbate anxiety symptoms. Reducing or eliminating these substances may help improve your overall anxiety levels and breathing sensations.

In conclusion, while your concerns about breathing and its impact on your health are valid, it is essential to approach them with a comprehensive strategy that addresses both the physical and psychological aspects of your experience. By implementing these strategies and seeking professional help, you can work towards alleviating your symptoms and improving your quality of life. Remember, you are not alone in this, and support is available.

Similar Q&A

Managing Breath Awareness in Anxiety and Panic Disorders

Hello, doctor. I have seen you answer related questions, and recently I have started to pay close attention to my breathing. When I am still, about 50% of my focus is on it, and when I am watching TV or doing other activities, it is about 20%. Is this normal? When I am still, I a...

Dr. Wu Enliang reply Psychiatry
Hello, netizen: You can practice some relaxation techniques such as diaphragmatic breathing, meditation, or progressive muscle relaxation. If you find it difficult to learn these methods, you may ask your physician to arrange biofeedback training. Dr. Wu En-Liang

Understanding Anxiety: The Impact of Stress on Breathing Awareness

Thank you, doctor, for your previous response. Regarding your mention of whether there has been increased life stress causing my anxiety, I believe there are two main points: 1. Due to the impact of the pandemic, my personal income has decreased, leading to concerns about future ...

Dr. Wu Enliang reply Psychiatry
Hello, online friend: Self-awareness is very important; it is the first step towards change. It seems that you have already analyzed your situation well. I suggest downloading the Mood Meter app to assess your emotions at any time. It also includes e-books and videos that teach r...

Managing Anxiety and Respiratory Symptoms: Understanding Your Health Concerns

Hello, doctor. Since February of this year, I have experienced an increase in nasal discharge and started coughing up phlegm. On one or two occasions, I noticed blood-streaked sputum, so I consulted an ENT specialist who confirmed there were no masses. By March, I began to experi...

Dr. Xie Rongyuan reply Internal Medicine
Hello: If you have a persistent cough that has not improved, it is best to go to the hospital for a chest X-ray to check for any abnormalities. Stress, anxiety, and panic can lead to shortness of breath and increased heart rate, so it is advisable to manage your emotions. Thank y...

How to Overcome Constant Anxiety and Find Inner Peace

If a doctor feels constantly anxious and others around them sense this tension, it may seem like there is always something to worry about, making it difficult to relax. What can be done to alleviate this anxiety? Although you have tried diaphragmatic breathing, you still feel ten...

Dr. Zhang Jiafen reply Psychiatry
Hello: It is evident that this ongoing anxiety and tension is significantly impacting your life. While anxiety is a normal emotion that everyone experiences, if any emotion persists for a duration or intensity that exceeds what you can tolerate or what is acceptable to others, it...