Shortness of breath, clinically termed dyspnea, is most commonly found in people with chronic lung diseases such as asthma and emphysema, However, it is also associated with both heavy exercise -- when it is considered normal -- and psychological states ranging from moderate anxiety to full-fledged panic attacks. Because exercise is something you can do to help ease both acute and chronic forms of anxiety, understanding the interplay between exercise, shortness of breath and anxiety is essential.
Dyspnea Defined
Clinical definitions of dyspnea vary, but the word is generally refers to unpleasant or uncomfortable breathing sensations. Shortness of breath, labored breathing and air hunger are commonly invoked terms meaning the same basic thing. It is a subjective term, meaning that whether it is present depends on what the short-of-breath person says, rather than on what any medical professionals observing the person determine. Shortness of breath that is driven by exercise in healthy people would not normally be considered dyspnea.
Anxiety and Shortness of Breath
Anxiety includes feelings of worry, nervousness, fear, apprehension, concern or restlessness. Sometimes these feelings are appropriate, as when you anticipate a painful stimulus, but at other times they have no apparent basis and are therefore especially troubling. Shortness of breath and rapid breathing are cardinal signs of anxiety, as are dry mouth, a rapid heartbeat and sweating. It is possible for someone who is about to engage in nerve-wracking exercise such as an important competition to feel anxiety and thus shortness of breath even before exertion begins.
Physical Exercise and Anxiety
Physical exercise is a well-established way to address symptoms of mood disorders such as depression and anxiety. While the ways in which various kinds of exercise allay anxiety aren't completely understood, it is likely that the release of key neurotransmitters and endorphins in the brain, elevated body temperature and improved immune function are largely responsible for the physical side of lowered anxiety levels, while a higher level of self-confidence and a more rewarding social life play a strong role on the mental and emotional side.
Types and Amounts of Exercise
To address your anxiety, choose an activity you enjoy -- be it high-intensity exercise such as running or lifting weights or more sedate activities such as gardening or strolling around -- and try to do it for 30 minutes a day three or more days per week. If you can't do that, even 10 or 15 minutes at a time is helpful, especially if the exercise is high-intensity. Set reasonable goals and enlist the help of a trusted mental health professional as well as family and friends as you take on the challenge of lowering your anxiety using exercise.
