What is Air Hunger?
Air hunger, or dyspnea and pseudo-dyspnea, is a distressing sensation of not being able to get enough air. It feels like you can’t get a satisfying breath, leading you to breathe more. This feeling can cause anxiety, frustration, and confusion, as the body seems to demand more oxygen than it can obtain. Although air hunger is a natural response to various physiological conditions, it can also arise from improper breathing patterns, heightened sensitivity to CO2, and emotional stress.
The Cleveland Clinic highlights that air hunger can signal serious respiratory issues but may also be caused by anxiety, over-breathing, or incorrect breathing techniques. This dual effect on both mental and physical health underscores the importance of understanding and managing air hunger. In this blog post, I will share what I have learned as someone who went through the process of overcoming air hunger, panic attacks, anxiety, and disordered breathing.
Signs and Symptoms of Air Hunger
Air hunger often overlaps with other conditions, making it essential to recognize a broad range of symptoms for accurate identification and management. Here are more indicators:
Frequent Yawning: An attempt to increase oxygen intake, especially during stress or fatigue.
Sighing: Deep breaths taken as a response to breathlessness or anxiety.
Swallowing: Increased swallowing can occur subconsciously in response to
discomfort or shortness of breath.
Increased Respiratory Rate: The need to breathe more frequently or deeply to
compensate for the perceived lack of air.
Dizziness or Lightheadedness: Often associated with hyperventilation, which
lowers CO2 levels.
Chest Tightness: A sensation of pressure in the chest, commonly felt during
panic attacks or anxiety.
Shortness of Breath: A feeling of not being able to take in a deep, satisfying
breath.
Palpitations: The sensation of a rapid or irregular heartbeat that can accompany
breathlessness.
Fatigue: Feeling unusually tired or exhausted, often linked to inefficient breathing
patterns.
Dry Mouth: An increase in the sensation of dry mouth, sometimes occurring
alongside anxiety-induced breathlessness.
Restlessness: An inability to sit still or feeling the need to move frequently as a response to discomfort from air hunger.
Difficulty Sleeping: Trouble falling or staying asleep due to discomfort from breathlessness.
Difficulty Speaking: Breathlessness, strained voice, poor projection, choppy rhythm, and frequent throat clearing.
Muscle Tension: Increased tension in the neck, shoulders, and upper back, often associated with stress-related breathing issues.
Blurred Vision: Temporary visual disturbances that can accompany dizziness or hyperventilation.
Tingling and Numbness: Breathing pattern disorders can lead to tingling and numbness in the extremities, such as fingers and toes, due to reduced carbon dioxide levels causing blood vessel constriction and decreased blood flow.
Difficulty Concentrating (Brain Fog): Confusion, mental fatigue, and a general sense of mental fog, impairing cognitive function and focus.
How Air Hunger May Develop
Understanding these overarching categories can help in identifying and addressing the root causes of air hunger and breathing difficulties. A comprehensive medical evaluation is recommended for accurate diagnosis and effective management.
Respiratory conditions such as Chronic Obstructive Pulmonary Disease (COPD), asthma, and pneumonia severely impair lung function, making it challenging to effectively exchange oxygen and carbon dioxide. This impairment can lead to significant breathlessness as the lungs struggle to perform their critical function of gas exchange.
Cardiac issues, including heart failure and various cardiovascular conditions, impact the efficiency of blood flow throughout the body. When the heart cannot pump blood effectively, it limits the delivery of oxygen to tissues, resulting in feelings of air hunger as the body attempts to compensate for inadequate oxygenation.
Anxiety and panic disorders significantly influence breathing patterns. Anxiety- induced hyperventilation results in rapid, shallow breathing that exacerbates the sensation of breathlessness. This heightened state of anxiety can magnify normal bodily sensations, creating an exaggerated perception of needing more air even when oxygen levels are sufficient.
Digestive issues and acidity also contribute to air hunger. Conditions like gastroesophageal reflux disease (GERD), bloating, and constipation can cause chest tightness and restrict the movement of the diaphragm. Additionally, metabolic acidosis, a condition where the body accumulates excess acid, may lead to compensatory over-breathing as the body attempts to balance pH levels.
Neurological disorders such as stroke, multiple sclerosis, and other neurodegenerative diseases can impair the brain's ability to regulate breathing patterns. These conditions disrupt the brain's control over respiratory drive, making it difficult for the body to maintain normal, effective breathing.
Metabolic disorders, including diabetes and thyroid dysfunction, can alter blood pH levels and respiratory drive. Imbalances in metabolism may lead to compensatory changes in breathing patterns, contributing to a feeling of air hunger.
Environmental factors such as poor air quality and exposure to pollutants or allergens can irritate and inflame the airways. This irritation can cause constriction of the airways, leading to increased respiratory discomfort and breathlessness.
Musculoskeletal issues, including rib fractures, scoliosis, and muscle weakness, can affect the structural integrity of the rib cage and respiratory muscles. These issues may hinder effective breathing by limiting lung expansion and diaphragm movement, contributing to breathlessness.
Psychological stress, including chronic stress and trauma, can lead to altered breathing patterns and hyperventilation. The resulting rapid, shallow breathing can worsen feelings of air hunger, as stress disrupts the normal rhythm of respiration.
Hormonal changes during pregnancy and menopause can affect respiratory function and perception of breathlessness. Fluctuations in hormone levels can influence the body’s breathing patterns and contribute to sensations of breathlessness.
Infections such as respiratory infections and influenza can cause inflammation and fluid buildup in the lungs. This inflammation impairs lung function and makes breathing more difficult, leading to increased breathlessness.
Obesity restricts lung expansion and diaphragmatic movement due to excess body weight. This restriction reduces respiratory efficiency and can lead to feelings of breathlessness as the lungs struggle to expand fully.
Sleep disorders like sleep apnea and insomnia disrupt normal breathing patterns and oxygenation during sleep. These disruptions can contribute to daytime breathlessness and fatigue, as the body is unable to maintain proper oxygen levels during rest.
Medication side effects from certain drugs, especially those affecting the central nervous system or causing fluid retention, can alter breathing patterns. These side effects may contribute to feelings of air hunger as the body adjusts to the impact of the medication.
The Brain’s Perception of Breathing: The Case of Pseudo-Dyspnea
A lesser-known form of air hunger is pseudo-dyspnea, where individuals experience the sensation of shortness of breath or air hunger without an underlying physical cause. Unlike true dyspnea, which is linked to identifiable lung or heart conditions, pseudo- dyspnea is often associated with anxiety, panic attacks, or hyperventilation syndrome. This phenomenon arises from the brain's misinterpretation of normal breathing processes, despite adequate lung function and oxygen levels.
How the Brain Perceives Breathing The perception of breathing involves complex interactions between the brain and body. Under normal circumstances, the brain regulates breathing based on signals from the body’s respiratory system, including blood levels of oxygen (O2) and carbon dioxide (CO2). However, in the case of pseudo-dyspnea, this process can become disrupted due to several key factors:
1. Heightened Sensitivity to Internal Signals: When someone is anxious or stressed, their sensitivity to internal bodily signals can increase. This heightened sensitivity means that even normal variations in breathing or CO2 levels are perceived as more intense than they actually are. The brain might misinterpret these signals as a sign of insufficient air, leading to the sensation of breathlessness.
2. Over-Breathing and CO2 Levels: Over-breathing, often driven by anxiety or panic, results in excessive expulsion of CO2. Since CO2 plays a critical role in regulating the body’s respiratory drive, its depletion can trigger sensations of lightheadedness and breathlessness. The brain, sensing lower CO2 levels, may erroneously signal that more air is needed, exacerbating the feeling of air hunger.
3. Misinterpretation of Normal Breathing Patterns: Anxiety can cause rapid, shallow breathing, which the brain might interpret as inadequate ventilation. Even when actual oxygen levels are normal, the brain may perceive shallow breathing as a problem, intensifying feelings of breathlessness.
4. Feedback Loop of Discomfort: This misinterpretation creates a feedback loop where the brain’s anxiety about breathing patterns leads to further abnormal breathing, amplifying the sensation of air hunger. This cycle perpetuates the discomfort, making it harder for the individual to break free from the experience of pseudo-dyspnea.
Breathing Pattern Disorders and Air Hunger: Understanding the Connection
Breathing pattern disorders (BPDs) are often characterized by abnormal or inefficient breathing habits, typically involving over-breathing. These patterns lead to an imbalance between the body’s oxygen and carbon dioxide (CO2) needs, which can cause a range of physical and emotional symptoms. Two primary types of BPDs are hyperventilation and dysfunctional breathing, both of which can result in the uncomfortable and distressing sensation of air hunger.
What Are Breathing Pattern Disorders?
Breathing pattern disorders arise when the depth and rate of breathing exceed the body’s needs. There are two main types:
1. Hyperventilation (Over-breathing): Hyperventilation happens during situations of excitement, stress, or anxiety. For example, before an exam or when feeling threatened, people may breathe rapidly, leading to a racing heart, tingling in the fingers, and breathlessness. Normally, these symptoms subside once the stressful event passes. However, in some cases, the
breathing pattern remains disrupted, especially in those with chronic anxiety, which can lead to prolonged symptoms.
2. Dysfunctional Breathing (DB): This form of BPD is characterized by shallow, rapid breathing, often through the mouth, and using the upper chest. Triggers include physical exertion, strong odors, cold weather, or stress. Those with DB tend to hold tension in their shoulders and chest, leading to symptoms such as chest tightness, throat constriction, and breathlessness. Chronic DB can be subtle, developing slowly overtime but affecting approximately 6- 12% of the population.
How Breathing Pattern Disorders Can Lead to Air Hunger
Air hunger is the uncomfortable sensation of not being able to get enough air, despite already breathing more than necessary. This feeling is often tied to chronic breathing pattern disorders, where the balance of CO2 in the blood is thrown off due to over- breathing.
In normal breathing, CO2 acts as the main driver of the urge to breathe. When we over- breathe, we expel too much CO2, lowering its levels in the blood. This reduction triggers respiratory alkalosis, a state in which the blood becomes too alkaline. Symptoms such as dizziness, muscle tingling, and breathlessness can occur.
Although the lungs may be filled with enough air, the body’s response to low CO2 levels leads to a false sense of suffocation—this is the sensation of air hunger. The brain misinterprets the low CO2 levels as a need for more air, prompting the urge to breathe even more. This creates a vicious cycle: the more you breathe, the more CO2 you lose, and the more intense the feeling of air hunger becomes.
Breathing Pattern Disorders and Anxiety
Research shows that specific breathing patterns are linked to anxiety, and correcting these patterns can improve both physical and mental health outcomes. Dysfunctional breathing patterns such as hyperventilation, shallow breathing, and paradoxical breathing (where the chest expands while the abdomen contracts) can exacerbate air hunger.
Disordered Breathing Patterns
Here’s an expanded look at some of the disordered breathing patterns and their effects:
Over-Breathing (Hyperventilation): Characterized by rapid, shallow breaths, leading to reduced CO2 levels in the blood. Symptoms include dizziness, lightheadedness, tingling in the fingers or toes, and feelings of breathlessness.
Paradoxical Breathing: An abnormal pattern where the chest rises while the abdomen falls, disrupting efficient gas exchange. Symptoms may include breathlessness, chest discomfort, and fatigue.
Mouth Breathing: Breathing through the mouth rather than the nose can reduce air filtration and diaphragm effectiveness. Symptoms include dry mouth, sore throat, and increased susceptibility to respiratory infections.
Shallow Breathing: Superficial breaths that limit oxygen intake and increase breathing rate. Symptoms can include frequent yawning, shortness of breath, and a sensation of not getting enough air.
Panic Attacks: Episodes characterized by rapid breathing, increased heart rate, sweating, and feelings of impending doom. These attacks often cause or exacerbate the sensation of air hunger.
Hyperventilation Syndrome: A chronic pattern of over-breathing that results in low CO2 levels. Symptoms include persistent dizziness, palpitations, and heightened anxiety.
Stomach Gripping: Tensing of the abdominal muscles, often unconsciously, which can restrict diaphragm movement. Symptoms include abdominal discomfort, restricted breathing, and tension in the upper body.
Screen Apnea: Breath-holding or shallow breathing during prolonged screen use, leading to increased stress and tension. Symptoms may include eye strain, increased anxiety, and breathlessness.
Breath-Holding: An involuntary or conscious habit of holding the breath, leading to breathlessness and increased anxiety when resumed.
Cheyne-Stokes Breathing: A pattern of periodic breathing characterized by a gradual increase in breath depth followed by a decrease and then a period of apnea. Symptoms include fluctuating levels of breathlessness and fatigue.
Biot’s Breathing: Irregular breathing with variable periods of apnea. Symptoms can include severe breathlessness and difficulty maintaining regular breathing patterns.
The Role of CO2 in Breathing Patterns
A significant factor in air hunger is an imbalance in carbon dioxide (CO2) levels. Over- breathing, or hyperventilation, reduces CO2 in the blood, leading to symptoms such as dizziness, lightheadedness, and air hunger. This CO2 imbalance is closely linked to anxiety disorders.
CO2 Sensitivity and Tolerance
Researchers from institutions like the Cleveland Clinic emphasize CO2's role in regulating breathing. When CO2 levels drop due to over-breathing, the brain mistakenly signals a need for more air, prompting faster breathing even when oxygen levels are adequate.
Improving CO2 tolerance involves slow, light breathing exercises to reset this balance. Techniques such as 360-degree diaphragmatic breathing, gentle retention exercises, and controlled exhalations can help restore normal diaphragm function and balance CO2 levels, easing the sensation of air hunger.
The Connection Between Breathing and Anxiety
Dr. Stephen Porges, creator of Polyvagal Theory, emphasizes the importance of breathing in regulating stress responses. According to Porges, slowing our breathing signals safety to the brain, activating the vagus nerve and promoting relaxation. This connection between breathing and the vagus nerve is essential for overcoming anxiety and improving well-being.
Correcting dysfunctional breathing patterns and engaging in practices that activate the parasympathetic nervous system—such as slow, diaphragmatic breathing—can reduce anxiety and improve physiological responses. This approach enhances mental health and supports physical health by restoring balance to the autonomic nervous system.
Understanding the diaphragm's structure and how to activate and strengthen it, thus improving vagal tone, provides valuable insights into managing anxiety and improving overall health. Addressing dysfunctional breathing patterns can lead to greater calm and stability in both mind and body.
Breathing Biomechanics: Respiratory Diaphragm Muscle and Vagus Nerve
Understanding the biomechanics of breathing involves examining the roles of the diaphragm, the vagus nerve, and their impact on breathing patterns. Breathing is closely tied to our mental and emotional states, making it important to explore how these elements contribute to overall well-being.
The diaphragm is a dome-shaped muscle located at the base of the thoracic cavity, separating the chest from the abdomen. It is essential for respiration: during inhalation, the diaphragm contracts and moves downward, which increases the volume of the thoracic cavity and draws air into the lungs. Conversely, during exhalation, the diaphragm relaxes and moves upward, pushing air out of the lungs.
Several important structures pass through the diaphragm, and their ability to do so is crucial for various bodily functions. These structures include:
Aorta: Delivers oxygenated blood from the heart to the rest of the body.
Inferior Vena Cava (IVC):Carriesdeoxygenatedbloodfromthelowerbodyback
to the heart.
Esophagus: Transports food and liquids from the mouth to the stomach.
Phrenic Nerve: Provides motor control to the diaphragm, enabling proper
breathing.
Thoracic Duct: The main lymphatic vessel responsible for transporting lymph
throughout the body.
Vagal Nerves and Branches: Contribute to parasympathetic control within the
thorax and abdomen.
These structures are vital for cardiovascular function, digestion, and the regulation of various bodily systems. Their passage through the diaphragm is essential for maintaining proper physiological function while allowing the diaphragm to perform its critical role in breathing.
The vagus nerve, a major component of the parasympathetic nervous system, runs alongside the diaphragm and plays a key role in regulating internal organ functions such as heart rate and digestion. It helps manage the body's stress response by influencing the parasympathetic nervous system. When breathing slows, the vagus nerve is activated, signaling to the brain that the body is in a state of safety. This activation is important for reducing anxiety and alleviating physical symptoms like breathlessness.
4 Steps to Managing Air Hunger
Managing anxiety-related air hunger, also known as pseudo-dyspnea, involves addressing both physiological and psychological aspects of breathing. This comprehensive approach can help break the cycle of discomfort and provide relief from symptoms. Here are the key strategies to consider:
Medical Evaluation
Consult a Healthcare Provider: Begin by seeking medical advice to rule
out any underlying health conditions. It is crucial to evaluate for conditions such as asthma, heart disease, or respiratory disorders, which require appropriate medical management. A thorough evaluation ensures that any serious issues are identified and treated effectively, setting the foundation for managing air hunger.
Mindfulness and Stress Management
Practice Mindfulness: Engage in mindfulness practices to address the
anxiety that exacerbates pseudo-dyspnea. Mindfulness involves maintaining non-judgmental awareness of your thoughts and behaviors. By focusing on the present moment and observing your breathing without judgment, you can reduce the anxiety that worsens breathlessness. This awareness helps break the cycle of discomfort and fosters a sense of calm.
Incorporate Mindfulness Techniques: According to research from Harvard Medical School, mindfulness meditation can lower the body’s stress response, slow breathing, and decrease breathlessness by transitioning the body from a sympathetic (fight-or-flight) to a parasympathetic (rest-and-digest) state. It is recommended to start with a 10-minute daily mindfulness practice to manage anxiety. Once the nervous system is more regulated, focus on breath retraining with proper biomechanics. After resetting the breathing pattern, work on refining the pattern and pace of breathing.
Breathing Techniques
Implement Diaphragmatic Breathing: After establishing mindfulness
practices, concentrate on improving breathing biomechanics.
Diaphragmatic breathing involves activating the primary breathing muscle, the diaphragm, for deep inhalations. This technique helps in restoring normal breathing patterns and reducing air hunger.
Utilize Controlled Breathing Methods: Incorporate techniques like box breathing, control pause breathing, humming bee breath, alternate nostril breathing, and somatic movement practices. These methods help to regulate the pace of breathing and balance the nervous system. Emphasize the exhalation phase and gentle retention to manage CO2 levels in the blood, preventing excessive CO2 loss and alleviating breathlessness.
Join me in this guided breathing session to help reduce your respiratory rate, correctly engaging the diaphragm and gradually incorporating breath retention to enhance CO2 tolerance.
Wellness and Lifestyle Modifications
Adopt a Balanced Diet: Consume a diet rich in nutrients to support
overall health and digestive function. Reducing alcohol and caffeine intake is crucial, as both can exacerbate anxiety and disrupt breathing patterns. For example, caffeine can stimulate the body's stress response, increasing breathing rate and feelings of air hunger, while alcohol disrupts neurotransmitter balance and sleep quality, leading to increased anxiety and breathlessness.
Why Alcohol Worsens Anxiety:
Neuro chemical Imbalance: Alcohol affects neurotransmitters such as serotonin and GABA, initially causing relaxation but leading to rebound anxiety as the effects wear off.
Disruption of Sleep: Alcohol impairs sleep quality and reduces REM sleep, exacerbating anxiety and increasing breathlessness.
Dehydration and Electrolyte Imbalance: As a diuretic, alcohol leads to dehydration and electrolyte imbalances, which can affect respiratory function and mood.
Increased Stress Response: Alcohol consumption can elevate stress hormones like cortisol, perpetuating anxiety and exacerbating symptoms of air hunger.
Engage in Regular Physical Activity: Consistent exercise enhances cardiovascular and respiratory function, helping the body utilize oxygen more efficiently and reducing episodes of air hunger.
Ensure Adequate Hydration: Maintain proper hydration to support bodily functions and digestive health, minimizing breathlessness related to digestive issues.
Prioritize Quality Sleep: Adequate, restful sleep is essential for managing stress and anxiety. Poor sleep can worsen breathlessness by increasing sensitivity to stress. Establishing a consistent sleep routine and practicing good sleep hygiene can significantly improve both mental and physical health.
Foster Social Well-being: Build strong social connections and maintain healthy relationships. Supportive social networks can reduce stress and anxiety, stabilize breathing patterns, and calm the nervous system.
Support Emotional Well-being: Manage stress and cultivate resilience to address psychological factors contributing to breathlessness. Techniques such as journaling, therapy, or mindfulness can help regulate emotions and reduce anxiety-driven breathing patterns. Clinical psychologist Dr. Ellen Hendriksen emphasizes that processing emotions healthily prevents stress from negatively impacting breathing patterns.
Adopt a Holistic Wellness Approach: Address all dimensions of wellness—emotional, environmental, financial, intellectual, occupational, physical, social, and spiritual. A holistic approach helps reduce stress, stabilize breathing patterns, and improve resilience to anxiety. Maintaining balance across these areas is crucial for managing both the physical and psychological aspects of air hunger.
Conclusion
Air hunger and disordered breathing are more than just physical sensations—they are closely linked to anxiety, respiratory function, and overall health. By addressing both physiological and psychological aspects, individuals can manage this distressing symptom effectively. Through medical evaluation, mindful breathing techniques, stress management, and lifestyle adjustments, it's possible to restore balance in breathing patterns and alleviate air hunger.
Reflect on how your breathing patterns might affect your overall well-being. What steps can you take today to start improving both your physical and mental health?
Next Steps for you:
Hi, I’m Coach Erin! After conquering anxiety, panic attacks, and air hunger with my own breathing and wellness techniques, I’m now dedicated to helping others achieve the same freedom. Through my 60-day private coaching program, I’ve guided hundreds toward overcoming breathing pattern disorders and embracing a more balanced life.
My Breathe Well, Live Well private coaching program merges breath re-training with holistic wellness strategies to help you manage air hunger, anxiety, and stress effectively. It’s not just about taking a deep breath; it’s about learning how to breathe well; in a way that rebalances your nervous system and supports your overall health.
Understanding how disordered breathing affects CO2 sensitivity and anxiety is crucial. Dysfunctional breathing habits can heighten sensitivity to CO2 fluctuations, worsening panic attacks and hyperventilation. But don’t worry—breathing is a learned behavior, and we can re-train it! In the same way that we can let go of behaviors, habits, and patterns that no longer benefit our mind, body, soul, and spirit.
Through breath re-education and gentle techniques, we'll improve your CO2 tolerance and restore balance to your respiratory system. This will help alleviate both physiological and psychological challenges, leading to better physical and mental health.
With personalized wellness and mindfulness coaching, you’ll gain effective strategies to manage anxiety and enhance your well-being. If you recognize these breathing patterns and want to improve your life, the Breathe Well, Live Well Program is designed just for you.
I’m here to support you every step of the way. 💫Ready to start your journey?
Book a FREE live coaching call with me today and let’s explore how we can work together to transform your breathing and your life: [Schedule Your Call Here](https://calendly.com/breathewellcoaching/coaching-discovery-call).
ERIN WILSON MS, ERYT, CES
Erin has an impressive 18-year tenure as a coach, with extensive experience spanning diverse environments, including prominent public universities, cutting-edge hospitals, non-profit entities, and private enterprises.
Her academic background features a Bachelor of Arts in Communications and a Master of Science in Human Physiology and Wellness Coaching. Erin is a distinguished professional, holding certifications as a Certified Life Coach (CLC), Wellness Coach, Mindfulness Facilitator, Registered Yoga Teacher/Educator (ERYT), Corrective Exercise Specialist, and Breathing Coach (YBBC). She specializes in somatic healing, assisting clients in releasing emotional burdens to lead more intentional, fulfilling, and balanced lives.
Erin's entrepreneurial spirit culminated in the creation of Breathe Well Coaching, a venture wholly committed to elevating individuals' comprehensive well-being.
Her resolute mission is to empower clients to breathe well, move well, and live well, effectively managing stress and anxiety. Erin's unique brand delivers breathing, movement, mindfulness and wellness, and coaching through a multifaceted approach encompassing online courses, workshops, and private coaching sessions.
References:
Cleveland Clinic. (n.d.). Understanding Dyspnea: Symptoms and Causes. Retrieved from clevelandclinic.org
Harvard Health Publishing. (2021). How Breathing Practices Can Relieve Anxiety. Retrieved from health.harvard.edu
Rapee, R. M., et al. (2020). Anxiety and Over-Breathing: Clinical Insights. Journal of Clinical Psychology, 76(5), 965–972.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.
Disclaimer:
The content in this blog post is for informational purposes only and should not be considered medical advice. As a coach, I am not a licensed doctor or mental health professional. Always consult with a qualified healthcare provider for any medical or mental health concerns. Your well-being is important, and I encourage you to seek professional guidance when needed.
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