Why Can’t I Catch My Breath? Is It Anxiety or Something Else?
Have you ever been sitting at your desk, driving in traffic, or lying in bed at night when suddenly—you can’t catch your breath?
Maybe your chest feels tight.
Maybe you try to take a deep breath, but it gets stuck halfway.
Maybe you wonder, “Is something wrong with me? Am I sick? Is this anxiety? Why can’t I breathe?”
If this sounds familiar, you’re not alone—not even close.
Many people in Chicago and throughout Illinois search for answers every day because this one symptom can feel terrifying. And when your breathing feels off, your brain goes into overdrive trying to figure it out.
So let’s slow it down.
Let’s talk about what’s actually happening, why anxiety can mess with your breathing, and—most important—what you can do to feel calm and safe again.
You don’t have to figure this out alone.
You’re not “dramatic.”
You’re not “losing it.”
Your body is trying to tell you something—and we can help you listen.
What Anxiety Really Feels Like in Your Body
Most people think anxiety is “being stressed” or “worried.”
But anxiety lives in the body just as much as in the mind.
If you deal with anxiety, you might notice things like:
Trouble taking a deep breath
Feeling like your chest is heavy or tight
Feeling like you have to yawn just to breathe fully
A lump in your throat
Your heart racing
Tingling in your hands
Dizziness
Feeling like something is “off”
These symptoms are scary because they feel physical, not emotional.
And when you feel something physical, your brain jumps straight to the worst-case scenario:
“Do I have asthma?”
“Is this a heart problem?”
“Why can’t I breathe normally?”
“Should I go to the ER?”
If you’ve ever been there, take a breath—you’re not imagining it.
Anxiety changes how your body works. Let’s talk about why.
Why Anxiety Makes It Hard to Breathe
When your brain senses danger—real or imagined—it activates your fight-or-flight system.
Your body is basically saying:
“Something is wrong. Get ready.”
Here’s what happens next:
1. Your breathing speeds up.
Your body tries to get more oxygen quickly.
2. Your chest muscles tighten.
This can make inhaling feel harder, like your breath is shallow or stuck.
3. You start breathing from your chest instead of your belly.
Chest breathing makes you feel like you’re suffocating—even when you’re not.
4. You take in too much oxygen too fast.
This can cause dizziness, tingling, and a sense of panic.
5. You become hyper-aware of your breathing.
And once you’re aware of your breathing…
your brain won’t let it go.
Sound familiar?
This cycle can happen even when nothing scary is actually happening—sitting on the couch, working, cooking dinner, or walking down Michigan Avenue. Anxiety doesn’t wait for a “good time.” It just shows up.
And it can take over your whole day.
Is It Anxiety or Something Medical?
A common question—especially for people who feel this in their chest—is:
“How do I know if it’s anxiety or something else?”
Here’s the truth:
Anxiety can mimic medical issues
Medical issues can trigger anxiety
And sometimes you have both happening at the same time
If you’re ever unsure, it’s always okay to get checked out by a doctor. Many of our clients in Chicago and across Illinois tell us:
“I had 10 medical tests done, and everything was ‘fine’…but I still can’t breathe.”
When your physical symptoms don’t match the medical results…that’s often when anxiety is the real cause.
Your body isn’t lying.
It’s overwhelmed.
And it needs support.
Why This Symptom Feels So Scary
Having trouble breathing hits differently.
You can ignore racing thoughts sometimes.
You can try to push through worry.
But when you can’t breathe?
Your whole nervous system freaks out.
It feels like:
You’re about to lose control
You’re trapped in your own body
Something bad is coming
You need help right now
It’s a helpless, frightening sensation.
You’re not imagining that.
Your body thinks you’re in danger and is trying to protect you.
But you don’t have to live like that.
What Helps When You Can’t Catch Your Breath
Here are gentle, simple tools you can use right when the feeling hits.
1. Drop your exhale (not your inhale).
Most people try to “take a deep breath.”
But that actually makes anxiety worse.
Try this instead:
Exhale slowly for 6 seconds
Pause
Then let your inhale happen naturally
A long exhale tells your nervous system:
“You’re safe. Slow down.”
2. Put your hand on your ribcage—not your chest.
Breathing from your ribs helps you stop chest breathing.
Gently expand your ribs outward as you inhale, like an umbrella opening.
3. Try the 3-3-6 breath.
This is simple and stops hyperventilation quickly:
Inhale 3 seconds
Hold 3 seconds
Exhale 6 seconds
Your exhale always needs to be longer than your inhale.
4. Name what’s happening: “This is anxiety, not danger.”
Your brain needs reassurance.
Naming anxiety lowers the threat response.
5. Ground your senses.
Describe out loud:
3 things you see
2 things you hear
1 thing you feel
This anchors your body back into the present moment.
6. Try humming (yes, seriously).
Humming activates the vagus nerve—the part of your body that calms anxiety.
Soft humming slows your breath without forcing it.
It’s simple, gentle, and surprisingly effective.
7. Let your breath be messy.
You don’t have to fix it instantly.
Your breath will settle faster when you stop trying to control it.
When Anxiety Starts Controlling Your Daily Life
If breathing issues happen often, you may notice other things too:
Feeling tense all day
Overthinking conversations
Waking up anxious
Stomach issues
Feeling “on edge” for no reason
Worrying about the next anxiety episode
Canceling plans because you don’t want it to happen in public
These symptoms don’t mean you’re weak.
They mean your nervous system is overloaded.
Therapy helps you understand what your anxiety is trying to protect you from—and how to calm your body so you can finally breathe again without fear.
How Online Therapy in Chicago & Illinois Can Help You Breathe Easier
At Mindful Healing Counseling, we help people all across Chicago and Illinois understand their anxiety symptoms—especially the ones that show up in the body.
Together, we can help you:
Understand why your breathing gets stuck
Calm your nervous system
Break the cycle of fear + symptoms
Release the pressure to “hold it all together”
Build tools that actually work for your body
Feel safe again in your own skin
You don’t have to white-knuckle your way through this.
Support helps your mind settle.
Support helps your body relax.
Support helps you breathe.
You Deserve to Feel Safe in Your Body Again
If you’re tired of feeling like you can’t catch your breath…
If anxiety is taking over your days…
If you want to finally understand what your body is trying to tell you…
We’re here for you.
Start Online Anxiety Therapy in Chicago & Illinois
Click below to get matched with a therapist who understands anxiety, trauma, the nervous system, and what you’re going through.
Your breath will come back.
Your body can calm down.
You can feel like yourself again—one gentle step at a time.
