Coping With Anxiety and Breathlessness: Simple Grounding Techniques
Feeling short of breath can be scary — and anxiety can make it worse. These calming strategies can help you break the cycle.
When you’re short of breath, it’s easy to panic — and that anxiety can make your breathing feel even harder. But with a few quick grounding techniques, you can calm your nervous system and regain a sense of control.
Try these tips in the moment:
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Name five things you can see. Look around and say them out loud.
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Put your hand on your chest and say, “I’m okay right now.” Slow your breathing.
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Touch something textured. Focus on the feeling to shift your attention away from panic.
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Use box breathing. Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
Medications Your Way
Keep it simple and repeatable. You don’t need a perfect meditation technique. Just find something that brings your attention back to the present and tells your body it’s safe.
If anxiety keeps showing up, talk to your doctor or a mental health professional. Ongoing anxiety and breathlessness are both treatable, and you deserve support for both.
