Feeling short of breath is one of the symptoms best known by those who suffer from anxiety. Shortness of breath can manifest itself when sleeping or even as a feeling of suffocation in a state of rest. Once any physical illness is ruled out, we know it is from anxiety. But why do we need to yawn from lack of air? What is the relationship between anxiety, yawning, the need to take a deep breath, and sighing? Do you want to know more about the subject? In that Psychology-Online article, we are going to talk about the causes of the need to yawn due to shortness of breath and what can be done.
Index
- Causes of shortness of breath and need to yawn
- What is anxiety drowning like?
- Remedies for shortness of breath from anxiety
Causes of shortness of breath and need to yawn.
Anxiety can produce a sense of lack of air in the individual. It is one of its main symptoms along with palpitations, dizziness, nausea and even chills, intense sweating or chest pain.
When a dangerous situation is perceived, the individual prepares to face it. Due to these changes in the body due to anxiety, the person notices that the breathing accelerates, the heart pumps more blood, the muscles tense. All this event produces the sensation of shortness of breath, suffocation and a feeling of not being able to breathe deeply, which is generally accompanied by an increase in sighing.
Why do I feel like I'm drowning? That choking feeling caused by lack of air hyperventilation results in the individual, that is, a breath that is deeper and faster than normal, and consequently the person has a tendency to yawn.
In addition to the body adapting its muscles for said flight situation, hyperventilation occurs, that is, the individual begins to breathe quickly and forcefully. Contrary to popular belief, that breathing in such a way the oxygen levels should increase, it happens that by breathing so quickly the body does not have time to retain oxygen and, final, the individual ends up inhaling much more carbon dioxide, which are responsible for the sensation of suffocation.
A yawn is a long, deep breath that is associated with relief, exhaustion, and even feelings of sadness. Although it can have relationships with emotions, it is a physiological response of the body to maintain healthy lung functions.
Yawning excessively in these circumstances usually comes with other symptoms such as shortness of breath, feelings of nervousness, tension, difficulties controlling emotions, decreased energy level and loss of interest or the constant appearance of negative feelings, all due to anxiety.
What is anxiety drowning like?
It is important to mention that anxiety is a natural response of the human being to threats or dangers, it is a reaction that our body triggers giving us a fight or flight response to situations that we understand we need deal.
How is dyspnea due to anxiety? Anxiety choking is the feeling of not being able to breathe deeply and usually includes the feeling of chest pressure, shortness of breath, and heart palpitations accelerated. And when that situation occurs the person tends to yawn and sigh excessively to calm the feeling of suffocation, but in truth, these measures do not solve the problem, quite the opposite, increase. When suffocation is due to anxiety, other symptoms of anxiety usually appear such as gastrointestinal discomfort, dizziness, depersonalization... In this article, you will find the symptoms of an anxiety attack.
How long can shortness of breath last from anxiety? An intense episode of anxiety usually lasts between 10 and 30 minutes. At first, the anxiety increases in intensity, until it reaches a point, usually after a few minutes, that it begins to decrease.
Here we explain the causes of anxiety.
Remedies for shortness of breath due to anxiety.
As we have seen, anxiety can produce symptoms in our body. Let's look at the pharmacological, psychological treatment and home remedies for shortness of breath due to anxiety.
Drugs
The medications prescribed for the treatment of anxiety are the anxiolytics. It is important to mention that only a qualified health professional can make the prescription always based on an evaluation of the individual's picture and her needs.
Even breathing
To calm the symptoms of anxiety, especially shortness of breath, there are breathing techniques. It consists of inhaling the air through the nose for up to four seconds and then exhale it through the nose for another four seconds. It is a technique that works well especially when performed before sleeping. Here we explain Breathing exercises to calm anxiety.
Abdominal breathing
The individual should put one hand on the chest and the other on the stomach. You should inhale the air deeply through your nose, feeling like the diaphragm swells and the lungs dilate. It should be done at six to ten very slow breaths per minute and do it for ten minutes. In the following article, you can see Diaphragmatic breathing exercises.
Alternate breathing through the nostrils
It is an exercise used by yoga practitioners. You should start it in a comfortable posture and, with the right thumb reaching the right nostril, the air is inhaled deeply through the left nostril. Then the left nostril is covered and exhaled through the right nostril. Next, inhale through the right nostril and exhale through the left.
Learn more about him Yoga for anxiety.
Shining Skull Breathing
The individual should start with a long, slow inhale and then exhale the air from the lower abdomen, then the inhalation rate is increased and it does so every one or two seconds.
Progressive relaxation
The individual must tension and relax each muscle group for several seconds. It should start with the toes and end with the eyes. Breathing should be slow and deep. Here we explain Jacobson's Progressive Muscle Relaxation.
Guided visualization
That method consists of going to a happy place from your mind, the individual must think of a positive place or image and discard any negative thoughts. He should take a deep breath while concentrating on that spot, keep his eyes closed, and forget everything else.
Here is a video to start practicing guided relaxation.
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to Why do I have the urge to yawn from shortness of breath and what can I do?, we recommend that you enter our category of Clinical psychology.
Bibliography
- The Nacional.cat. (2020). Do you yawn too much? These may be the reasons. Recovered from: https://www.elnacional.cat/es/salud/bostezas-demasiado-razones_469620_102.html
- Hernández, L. (2020). 6 breathing exercises to relax and reduce anxiety. Recovered from: https://www.mundodeportivo.com/vidae/ejercicio-fisico/20200813/482748347022/6-ejercicios-de-respiracion-para-relajarte-y-reducir-la-ansiedad.html
- Medline Plus. (2021). Excessive yawning Recovered from: https://medlineplus.gov/spanish/ency/article/003096.htm
