Understanding and Managing Air Hunger: A Common Symptom of Anxiety
Anxiety is a common mental health issue that affects millions of people around the world. While most people are aware of the more well-known symptoms of anxiety, such as racing thoughts, restlessness, and excessive worry, there is one symptom that is often overlooked or misunderstood: air hunger.
Air hunger, also known as dyspnea, is the feeling of not being able to get enough air. It is often accompanied by a tightness in the chest, a sense of suffocation, or difficulty breathing. While it may sound like a purely physical issue, air hunger is actually closely tied to anxiety.
The History of Air Hunger
The term “air hunger” was first coined by scientists John Scott Haldane and James Lorrain Smith in a 1892 paper. They described it as a common symptom of various respiratory diseases, but it wasn’t until later that it was recognized as a symptom of anxiety.
Today, air hunger is still not widely talked about or understood, despite being a common experience for many people with anxiety. This lack of awareness can make it even more distressing for those who experience it, as they often feel like they are the only ones going through it.
What Causes Air Hunger?
Air hunger is closely tied to the body’s “fight or flight” response, which is activated when we perceive a threat, whether real or imagined. When this happens, the sympathetic nervous system is activated, which can cause changes in breathing patterns.
In the case of anxiety, the threat may not be as primal or life-threatening as being chased by a bear. It can be triggered by everyday situations such as giving a presentation, experiencing a trauma trigger, or feeling overwhelmed. When this happens, the body may hyperventilate or breathe too quickly or shallowly, leading to the feeling of not being able to get enough air.
Unfortunately, trying to control or fix our breathing when experiencing air hunger can often make the symptoms worse. This can create a cycle where the anxiety and air hunger feed off each other, causing even more distress.
How to Manage Air Hunger
The good news is that air hunger is a temporary sensation and will subside relatively quickly. However, if it happens frequently, is intense, or lasts longer than a couple of minutes, it’s important to seek help from a professional.
For those who experience occasional or mild air hunger, there are several therapist-backed ways to manage it and the underlying anxiety.
1. Expose yourself to cold temperatures
Studies have shown that exposure to cold temperatures can help calm the body’s fight or flight response and slow the heart rate. Going outside on a colder day, washing your hands with cold water, taking a cold shower, or even dunking your face in a bowl of ice water can help alleviate anxiety and air hunger.
2. Ground yourself with your senses
One way to manage anxiety and air hunger is to get in touch with your five senses using the 5-4-3-2-1 technique. This involves naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This simple exercise can help bring your awareness back to the present moment and disrupt anxious thought patterns.
3. Change your posture
Being mindful of your posture can also help manage air hunger. Sitting hunched over can create a sense of restriction and make the feeling of not being able to get enough air worse. Instead, try sitting up straight or standing and rolling your shoulders back to open up your chest.
4. Do a breathing exercise or technique
As mentioned earlier, trying to take deep breaths when experiencing air hunger can actually make the symptoms worse. Instead, try slowing down your breathing and focusing on a structured pattern, such as the 4-7-8 technique. This involves inhaling through your nose for four seconds, holding your breath for seven seconds, and then exhaling slowly through your mouth for eight seconds. This can help activate the parasympathetic nervous system, which signals to the body that it is safe and can relax.
5. Try cognitive reframing
Cognitive reframing is a technique used in cognitive behavioral therapy (CBT) that involves changing your perspective to be more realistic and helpful. In the case of air hunger, it might look like this: “Air hunger is a perception, not a true lack of oxygen.” By
