Understanding ‘Air Hunger’ as a Common Anxiety Symptom

Air hunger, a sensation of not getting enough air, is often overlooked in discussions about anxiety. Many individuals, like 26-year-old Seeley Lutz from Alexandria, Virginia, experience this feeling in stressful situations. Lutz describes it as a heavy pressure on her chest that makes it feel like she is suffocating, even when oxygen is plentiful.

The term ‘air hunger’ was introduced in 1892 by researchers John Scott Haldane and James Lorrain Smith. Medically, it’s known as dyspnea and is commonly linked to anxiety. The experience is closely tied to the body’s ‘fight or flight’ response, where the brain prompts physical reactions to perceived threats.

Gayle Watts, a clinical psychologist, explains that when faced with stress—whether it’s a public speaking event or a personal trauma—the body activates the sympathetic nervous system. This response increases heart rate, tenses muscles, and alters breathing patterns. Consequently, individuals may hyperventilate or breathe rapidly, leading to the feeling of not being able to breathe adequately.

This cycle can be self-perpetuating; increased anxiety leads to air hunger, which in turn heightens anxiety levels. Kyle Elliott, a tech career coach with anxiety disorders, shares that during stressful situations, the panic surrounding his breathing difficulties intensifies the fear, creating a vicious cycle.

Psychologist Harry Cohen adds that anxiety can distort the perception of breathing, making the sensations feel more distressing, even without any physiological issues. Despite this, air hunger typically subsides quickly. Jenelle Thompson-Keene, a licensed counselor, notes that while it often resolves on its own, persistent or severe episodes warrant professional help.

To manage air hunger, various techniques can provide immediate relief:

1. **Cold Exposure**: Engaging with cold temperatures, such as stepping outside on a chilly day or splashing cold water on your face, can slow heart rates and alleviate anxiety.

2. **Grounding Techniques**: The 5-4-3-2-1 technique encourages mindfulness by focusing on the five senses: naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This method helps redirect attention away from anxious thoughts.

3. **Posture Adjustment**: Maintaining an upright posture can improve breathing. Watts advises sitting straight or standing tall to relieve feelings of restriction during air hunger episodes.

4. **Breathing Exercises**: Instead of taking deep breaths—which can exacerbate symptoms—focusing on a structured breathing pattern can help. The 4-7-8 technique involves inhaling through the nose for four seconds, holding for seven seconds, and exhaling through the mouth for eight seconds. This approach activates the parasympathetic nervous system, signaling the body to relax.

5. **Cognitive Reframing**: Recognizing that air hunger is a perception rather than a true lack of oxygen can lessen the emotional distress associated with it. Cohen emphasizes that this understanding can help individuals reinterpret their experiences.

6. **Positive Affirmations**: Repeating reassuring phrases, such as ‘I’m safe and this will pass,’ can ground individuals in the present moment.

7. **Mindfulness Practices**: Techniques like body scans and mindful movement improve the ability to interpret bodily sensations, decreasing anxiety and the tendency to misinterpret normal breathing fluctuations.

8. **Butterfly Hug**: This self-soothing technique involves using cross-body tapping while breathing deeply and repeating positive affirmations. Lutz finds this method particularly helpful during episodes of air hunger.

Although air hunger can be a distressing symptom of anxiety, it is manageable. With the right techniques, individuals can regain a sense of control over their breathing and reduce anxiety levels. Remember, while the sensations may feel uncomfortable, they are often temporary and can be addressed effectively.