Air hunger, the sensation of struggling to breathe, often manifests during anxiety and panic attacks. This distressing symptom can be overwhelming, but understanding its causes and effective coping mechanisms can help individuals manage it better.
**What Is Air Hunger?** Air hunger is a term used to describe the feeling that one cannot breathe adequately, even when they are not physically exerting themselves. Individuals experiencing air hunger may describe it as a sensation similar to suffocation or as though they are breathing through a straw. This symptom can accompany various physical sensations such as a racing heart, muscle tension, or light-headedness.
Heather Ann Voyer, a woman diagnosed with anxiety in her mid-twenties, has experienced air hunger for over 20 years. “When I can’t breathe, I panic, and it feels like pressure in my chest,” she explains. Similarly, Kim Nowak, a clinical therapist who has faced anxiety herself, recalls her first panic attack during a routine doctor’s appointment, where she felt her breath constricting and her heart racing.
**Why Does Air Hunger Happen?** Air hunger is closely linked to the body’s autonomic nervous system, which controls the fight-or-flight response. During a panic attack, the sympathetic nervous system triggers changes in breathing patterns and heart rate. This response can lead individuals to misinterpret normal body sensations as threats, which can exacerbate feelings of panic and breathlessness.
Jeffrey R. Strawn, a psychiatrist, notes that heightened awareness of internal bodily sensations—termed interoception—can become dysregulated in anxiety disorders. This means that normal changes in breathing or heart rate may be perceived as dangerous, resulting in increased anxiety and panic.
**What to Do When You Experience Air Hunger** When experiencing air hunger, the instinct may be to breathe harder, but this can worsen the symptoms. Instead, experts recommend practicing paced breathing techniques. Strawn suggests inhaling through the nose for four counts, holding for four counts, and exhaling slowly through the mouth for six to eight counts. This method activates the calm, parasympathetic nervous system, helping to alleviate symptoms.
Nowak emphasizes the importance of focusing on prolonged exhales rather than hyperventilating. She also advises individuals to be mindful of their thoughts during these episodes. Instead of catastrophic thinking—such as believing they cannot breathe—she encourages reframing thoughts to acknowledge that anxiety-induced breathing patterns are temporary and not life-threatening.
Cognitive Behavioral Therapy (CBT) can be particularly effective in managing air hunger. This therapeutic approach equips individuals with coping strategies to reframe their thoughts and alter their relationship with anxiety. “I had to learn to accept my anxiety rather than struggle against it,” Voyer shares, highlighting the importance of understanding one’s own breathing patterns during anxiety.
Grounding techniques, such as holding a cold object or naming items in one’s surroundings, can also help refocus attention away from breathlessness.
**Can Medication Help Prevent Air Hunger?** Research shows that some individuals with panic disorder may experience respiratory symptoms more intensely and may respond better to certain types of medications. Strawn notes that those with pronounced respiratory symptoms often experience more spontaneous panic attacks and may benefit from antidepressants. Conversely, individuals with fewer respiratory symptoms may respond better to benzodiazepines.
Voyer’s journey in managing her anxiety has included trial and error with various medications. After discovering a genetic factor that affected her medication responses, she worked closely with her psychiatrist to find an effective treatment plan. “Coping skills are vital but require practice outside of panic attacks,” she says, emphasizing the importance of therapy and having a crisis plan in place.
**Conclusion** Air hunger can be a frightening symptom of anxiety, but understanding its origins and implementing effective coping strategies can lead to better management of anxiety and associated panic attacks. Techniques such as paced breathing, CBT, and medication can provide relief and improve overall quality of life.
