Most of us have dealt with shallow breathing at one time or another—especially during moments of high anxiety or stress. If you’ve ever felt like you’re breathing in a short, rapid pattern, and struggling to get air, you’ve likely experienced this sensation.
Anxiety and shallow breathing are closely linked. When you’re anxious, your body shifts into fight-or-flight mode—a physiological reaction that activates your sympathetic nervous system, releasing stress hormones. While this response evolved to help our ancient ancestors react to danger—like an animal attack—it often kicks in during moments when it’s unnecessary, intensifying feelings of panic.
In this article, we’ll explore what shallow breathing is, why it happens, and how it affects your mental health—including its connection to conditions like anxiety and obsessive-compulsive disorder (OCD). We’ll also discuss strategies for managing these symptoms and mental health conditions, so you can breathe with more ease.
What is shallow breathing?
Shallow breathing occurs when you take quick, short breaths that rely on your chest muscles instead of your diaphragm—a muscle below your lungs that helps you breathe. This type of breathing doesn’t let your lungs fully expand, limiting oxygen intake and disrupting the balance of oxygen and carbon dioxide in your body.
Deeper breathing, on the other hand, helps regulate oxygen and carbon dioxide levels by filling the lungs completely—promoting a sense of calm. Shallow breathing disrupts this process, which is why it often feels so uncomfortable.
Shallow breathing is a key part of your body’s fight-or-flight response. In situations where you’re facing real danger, rapid breathing helps give your body the energy for fast reactions, like running. It can be counterproductive, however, if you’re feeling stressed out about a looming deadline, for example, and hoping to calm down so you can focus.
Physical impacts of shallow breathing
By limiting oxygen intake and disrupting the balance of gases in your system, shallow breathing can cause physical symptoms, including:
- Increased heart rate
- Dizziness or lightheadedness
- Fatigue
- Muscle tension
It’s important to note that you’re not in acute danger if you experience an episode of shallow breathing. However, if it becomes a habit, shallow breathing can take a toll on your body. If you find yourself frequently experiencing any of these physical symptoms, it’s a good idea to check in with a physician—both to rule out other potential causes, and to get support for possible long-term health impacts.
The physical discomfort caused by shallow breathing can also amplify feelings of distress, exacerbating anxiety. Getting to the root cause of what’s causing your shallow breathing is crucial for breaking this cycle and finding relief.
Shallow breathing and mental health
Anxiety
Anxiety disorders, which include conditions like generalized anxiety disorder (GAD) and panic disorder, are characterized by excessive worry that becomes hard to control, and can interfere with daily life. When you’re feeling anxious, you might instinctively start breathing faster and more shallowly, thinking it will help you “get more air.” Instead, shallow breathing can create a sensation of shortness of breath, heightening your fear of not being able to breathe.
“We believe if we breathe more, we’ll get more oxygen in,” says Dr. McGrath, Chief Clinical Officer at NOCD. “But, shallow breathing…actually gets in the way.” He reassures people that, while shallow breathing can feel uncomfortable, it’s usually not dangerous, unless it becomes a long-term, recurring behavior. Even though it might feel like you can’t get enough air in the moment, your body is designed to ensure you get what you need to function.
We believe if we breathe more, we’ll get more oxygen in. But shallow breathing actually gets in the way.
Dr. Patrick McGrath
Dr. McGrath says it can be important to learn to sit with this discomfort. While feeling out of breath can be unsettling, you can trust that your body won’t let you down. By understanding that shallow breathing is part of your body’s natural response to anxiety, you can begin to break the cycle of fear and regain a sense of control.
OCD
For some, shallow breathing may also lead to an intense focus on breath, a pattern often associated with somatic OCD (also known as sensorimotor OCD), a subtype of OCD characterized by a focus on bodily functions or sensations. To understand the link between somatic OCD and shallow breathing, it is important to understand the overall cycle of OCD.
Obsessive-compulsive disorder (OCD) is a mental health condition where individuals experience intrusive thoughts, sensations, images, feelings, or urges that become obsessions. These obsessions cause significant distress, leading people to try to find relief through physical or mental rituals—known as compulsions. This creates an ongoing cycle: obsessions trigger anxiety, compulsions provide unsustainable relief, and the cycle starts again.
Somatic OCD
People with somatic OCD typically become hyperfixated on bodily functions, such as their breathing, blinking, swallowing, or heartbeat. This heightened awareness can feel overwhelming, as these sensations are constant and impossible to fully control.
People with somatic OCD may become fixated on their breath, constantly checking if they’re breathing “correctly,” or trying to avoid shallow breathing altogether. Some may even refuse to engage in activities that elevate the heart rate, out of fear it could trigger shallow breathing. According to Dr. McGrath, people with somatic OCD “…can have this sensation of not breathing the way they want to breathe or the way that they think they should be breathing.” This hyperfocus can lead to significant distress, and may make daily life feel overwhelming.
Coping Strategies for Shallow Breathing
If you’re struggling with shallow breathing—whether it’s a defining feature of your anxiety, or something you’re constantly thinking about—there are ways to get help.
ERP therapy
Somatic OCD, like all forms of OCD, is treatable. Exposure and response prevention (ERP) therapy, an effective therapy for both anxiety and OCD, helps people gradually confront their fears in a safer environment, with a trained therapist. For someone struggling with a hyperfixation on breath, this process might focus on encouraging you to sit with discomfort of “imperfect” breathing patterns, instead of trying to monitor or control your breathing. Over time, ERP allows you to manage your anxiety and reduce your need to perform compulsions.
Interoceptive exposure
Interoceptive exposure is a type of ERP designed to target physical sensations associated with anxiety, such as rapid heart rate, dizziness, or shallow breathing. Unlike traditional ERP, which often involves facing external fears, interoceptive exposure focuses on recreating internal sensations to help individuals learn that these feelings are not dangerous. Dr. McGrath describes interoceptive exposure as a way to simulate the physical sensations of anxiety or panic, like shallow breathing, to help people gradually become less afraid of these feelings.
“We create symptoms that the body has during panic attacks, or panic sensations,” says Dr. McGrath. “So, running in place, hyperventilating, [or] breathing through a straw.” By mimicking the sorts of feelings someone might experience during periods of panic, interoceptive exposure can help people realize that they don’t need to be afraid of these physical sensations. Interoceptive exposure is especially useful if you have developed avoidant behavior.
Other healthy habits
In addition to therapy, small lifestyle changes can go a long way in reducing anxiety, and helping with shallow breathing:
- Reduce stimulants: Caffeine and other stimulants can heighten anxiety and increase heart rate for some people. Cutting back may help you feel less anxious.
- Get enough sleep: Sleep deprivation can contribute to a higher heart rate and symptoms of anxiety. By prioritizing ample rest, you can give your mind and body the chance to recharge.
- Stay active: Regular physical activity can lower stress levels and improve your overall well-being. Even a short walk can make a difference.
- Practice mindfulness: A mindfulness practice can help reduce anxiety by encouraging you to stay present, and let go of racing thoughts—fostering a sense of calm in your daily life.
Bottom line
It’s good to acknowledge your breathing habits and consider possible causes. Shallow breathing is a natural reaction to stress, but it can become unhealthy if it becomes a regular habit. Understanding the connections between shallow breathing and mental health conditions, such as anxiety and somatic OCD, can help you find the right support. If shallow breathing has been affecting your life, you’re not alone. A mental health professional can help guide you toward the right treatment and tools to find relief.
Find the right OCD therapist for you
All our therapists are licensed and trained in exposure and response prevention therapy (ERP), the gold standard treatment for OCD.
Key Takeaways
- Shallow breathing is a common response to anxiety, but it can intensify feelings of panic and distress if left unaddressed.
- Chronic shallow breathing may impact both your physical and mental health; physical symptoms can include elevated heart rate, dizziness, and fatigue.
- Somatic OCD can cause some people to hyperfixate on breath, complicating efforts to address shallow breathing.
- Interoceptive exposure, a type of ERP therapy, is a clinically proven method to help you confront and manage the discomfort of shallow breathing.
- Healthy habits like regular exercise, a mindfulness practice, and reducing stimulants can also support better breathing and overall well-being.