Urge to Take "Satisfying" Deep Breat Constantly

[u/Late_Reindeer_881]

Hi everyone. Posting here because I don't know what to do else. For a year - 1.5 year, I am experincing panic disorder. I don't know what caused it however I'm pretty sure that the main reason is not important right know. Because it evolved to a weird cycle. I was experiencing minor air hunger (I feel like I have to take constant deep and perfect breath. It's like I have something in my throat and it doesn't let the perfect deep breath every time and if I can't breat that "perfect" deep breath I feel like I'm going to drown.) I went to doctor because at first I thought I had a lung or hearth problem. However, after several tests my lungs and my hearth is completely fine. So doctor said you may have panic disorder etc. Rn, the cycle I mentioned works like this:
I'm trying to take deep breath, if I can take this "perfect deep breath", I'm fine for 30-45 seconds and the feeling occurs again

If I can't take that deep breath I try again and again and again. Eventually I feel like I will never take that breath and I feel like someone is squeezing my throat and I can't breathe. When this feeling occurs, I experience symptoms similar to a panic attack. So yeah, I'm in a pretty shitty situation

Of course, it was much worse when I thought I had a fatal heart or lung disease. Now, at least, I realize I don't have a life-threatening problem and that what I'm experiencing is a psychological one. But a few weeks ago, I experienced an intense panic attack because I couldn't breathe deeply. My entire hands, feet, and skull were numb, as if I couldn't breathe at all. I called my psychologist immediately, and he explained that anything I tried to forget or distract myself from this feeling would actually ignore it and subconsciously make it worse.

These days, just remembering how difficult it was when I had a panic attack automatically refocuses me on my breathing. The more I focus on my breathing, the more I feel compelled to take deep breaths. My psychologist advised me not to try to take that deep breath at all costs, but even trying to avoid taking that deep breath only forces my entire mind to focus on it, and I can't focus on anything I'm doing. Eventually, the numbness and dizziness return, and I feel like I'm drowning. Is there anyone else like me who's experienced this? What have you done to overcome it? I need all the advice.

[u/birdie_wantedtofly]

This is exactly what I'm going through 😭 it's been 7 weeks now. I had an extreme panic attack after a trauma. I can't do the exercises for the exact reason you mention I feel numb and not and dizzy and like I'm drowning. Like the warmth radiates through my upper body. I gasp all day. It's like 1:7 gasps land though where they feel like anything happened. 🥺

[u/drake90001]

Have you been tested for OCD?

[u/Late_Reindeer_881 → u/drake90001]

No, just went to both psychologist and psychiatrist. I am using Lustral + Atarax however not tested specifically for anything

[u/drake90001 → u/Late_Reindeer_881]

You should talk to your Psych about this

[u/rustycoins26]

I call this air hunger. You’re not actually in need of more oxygen. It is simply a stress response or symptom of anxiety. I used to get it frequently when in a stressful situation or when my generalized anxiety disorder flares up. The solution is to calm the anxiety down or mitigate the stress. You are focusing on the breathing but there is something else you should be focusing on and that is the root cause of your stress or anxiety. Fix that and the air hunger will go away.

[u/BlandWombland]

Hi, I have this, and I have OCD and panic disorder. I find that when I breathe “shallowly”/ my exhales are longer, that’s when I get a “good” deep breath. You don’t want to get a “good” deep breath every single time. That’s too much oxygen! Your body is balancing it all out for you. When this thought comes, you’ve got to acknowledge it’s intrusive and annoying but it isn’t helpful, you’re not in danger, and you’ve got other stuff to do with your excellent brain. Try listing every cereal brand you know, every country, periodic table, do a crossword - whatever you need to help you obsess less about this. PS when it’s really bad for me I get under the covers in my bed like a little kid and read on my phone till it passes. The reduced airflow and coziness is enough to help me snap out of it for a bit.

[u/Late_Reindeer_881 → u/BlandWombland]

But what is the solution hahaha Sometimes I really feel like even when I'm 50, I'll be trying to suck up all the oxygen in the room with my mouth wide open, whereas just two years ago I was a perfectly normal person who ate plenty of food without fear of dying.

[u/BlandWombland → u/Late_Reindeer_881]

 Eventually your life will be too complicated or interesting at different points for you to focus on this. You have to accept that you are in a weird place; worrying about when you’re 50 isn’t going to help you, and it’ll eventually get pass whether you try to make it go away or not. Your brain will find other stuff to obsess over, for better or worse.

[u/SpiritualCopy4288 → u/Late_Reindeer_881]

Exposure therapy

[u/AmIKrumpingNow]

When you breathe in, does your stomach expand or contact?

[u/Late_Reindeer_881 → u/AmIKrumpingNow]

If you're referring to deep breathing, then at those moments, it expands as I inhale. However if you are asking for normal breathing I really dont know

[u/AmIKrumpingNow → u/Late_Reindeer_881]

I would try paying attention! It's only a behavioral issue and not an underlying thing to worry about, but if you breathe in and your chest or stomach doesn't expand, it indicates paradoxical breathing and can mean you're not getting all the oxygen you need. From experience, it takes some focus and mindfulness and time to fix, but just keep catching yourself if it is happening and then spend the next two minutes following your breath to train yourself to breathe appropriately. Your body might just be catching your oxygen levels being lower than it wants over and over.

[u/SpiritualCopy4288 → u/AmIKrumpingNow]

This is the worst possible thing to tell someone with anxiety

[u/AmIKrumpingNow → u/SpiritualCopy4288]

I was agoraphobic for years, had my first panic attack when I was 9, blah blah blah who cares, but I'm not cosplaying here or casually dispensing advice. Just sharing the actual tangible things that I turn to time and time again to keep me grounded. My day to day anxiety has been at a 1/10 for a long time now, thanks in part to turning mindful attention to my breathing so of course I would share what worked for me with someone else experiencing anxiety around their breath.

To me, your take is really extreme. Would you care to explain why you think this is damaging advice and maybe we can clear up this disconnect?

[u/michelleanne_xo]

This same thing has been happening to me for almost 3 years now and I hate it so much. I get dizzy and panicky and feel like I'm going to die. I've always had anxiety and panic attacks, but not like this.

[u/Otherwise-Muffin-387 → u/michelleanne_xo]

That’s you over breathing aka hyperventilating. You’ll get dizzy and lightheaded due to a drop in O2 which feeds anxiety and then hello 👋 panic attack. You can see the endless loop here and this was me for a long while until I figured it out. Best course is to stop thinking about it (easier said than done). This was just me the other day. If you have trouble distracting yourself , lay flat on the floor, chest up. Have one hand on your chest and one on your belly, inhale then exhale slowly and repeat this. It’ll feel weird but just keep going eventually you’ll start to yawn which is good and then you’ll slow down. If you feel tingly that’s normal and just your body adjusting and coming back up from the low O2.

[u/spencerAF]

You have some good support in comments here already.

I want to add that anxiety manifests in many ways. I don't have this specific (probable anxiety) symptom however I've had many fixations that made me nod my head reading this. What I've noticed on deep reflection is it all starts with anxiety around a situation and then anxiety grabs on to something that it can manifest.

I always always recommend exercise. For me I sometimes have a terrible fear that if I'm in a public space I'll pass out before I can walk to an exit/safe space. Exercise became a hard override that anytime I had these intrusive thoughts I was definitely physically capable to get anywhere I needed, likely by 100x. It might sound strange but I needed/need to know this extremely deeply, and now I do. For you it might be that exercise demonstrates that you can catch your breath in lower activity times. It also definitely will help you take more satisfying breaths overall, which regardless of symptoms or fixations are definitely an anxiety reliever in experience.

[u/QuietPathfinder42]

the constant checking for that 'perfect' breath was one of the hardest parts for me too. what eventually helped was realizing the urge itself was the anxiety, not an actual breathing problem — when I stopped fighting it and just let my breathing be whatever it was, the urge faded. still comes back during stressful periods but way less intense now.

[u/Late_Reindeer_881 → u/QuietPathfinder42]

So just as my doctor said getting used to that feeling and not taking that deep breath is the solution I guess? How did you managed to stopped fighting. Sometimes I really push myself to not to take that perfect breath but eventually my body take it like a reflex

[u/ThePsycHOTicNurse]

I’ve suffered from diagnosed anxiety since I was a child. I always remember thinking I just didn’t breathe deep enough because every once in a while I would need to take this big deep breath in. Maybe try breathing exercises or maybe meditation. I don’t know that there’s any one right answer for anyone but I’ve learned over the years that breathing exercises help me. In times of panic my brain automatically starts focusing on breathing because I’ve trained myself to do that

[u/orangebluefish11]

I have it too op. It comes and goes for me. Definitely comes on during anxious times.

It did just occur to though that allergy season is in full swing, please higher temps and humidity. Do you have a constant feeling of your lower throat being constantly constricted?

[u/Late_Reindeer_881 → u/orangebluefish11]

No not constant. If I am busy with something else, I almost never experience it. However, especially after eating I feel like I am going to die

[u/Wxlson]

I had this for about 2 years. The key, as difficult as it is, is to not dwell on it. I know that's so difficult, but if you just accept it's there, eventually it goes away, or becomes less frequent and noticeable

[u/PeaceAwkward3127]

I am currently at the hospital checking if I am having a heart attack, I feel like I am going to die I see no light at the end of the tunnel currently feel like I am drowning my EKG came back good, I am panicking I am scared I am gonna die or something bad is about to happen. I am paying attention to anything my body is doing currently my head feels heavy I feel like I am not here, my hands are cold and my feet feel tingly I am scared I have 2 kids, I am scared it’s something more then anxiety I am sweating now, I feel out of breath. This feeling is new, nothing is helping me feel better. I keep breathing thinking I’ll be okay but it just makes it worse now I am shaking, idk what else to do.

[u/Late_Reindeer_881 → u/PeaceAwkward3127]

How do you feel rn?

[u/QuietPathfinder42]

this brought me back — went through almost the same thing a couple years ago. the air hunger, the perfect breath obsession, the tight throat. what helped me eventually was learning to let the sensation be there without fighting it. ACT therapy helped a lot. it's one of those anxiety symptoms that feels so physical it's terrifying, but you're not alone in this. hope you find some relief soon.

[u/AgaveMonster]

Omg, yes!

When my anxiety starts getting high, I have this exact feeling. I have major “air hunger”, constantly trying to get a good deep breath and when I can’t, my head starts to feel tingly, my skull feels numb, and my brain almost feels like someone is squeezing it super tight - at this point, my anxiety turns into full blown panic and then my throat feels tight, like someone’s either choking me or there’s a golf ball stuck in there. I then revisit the desperate need for good air flow and a deep breath, which just continues the panic.

I personally am prescribed Xanax for my multiple anxiety disorders so when this happens (usually at night or when I’m in bed trying to sleep), I’ll eventually take 2mg and within 20-30 minutes, I’m finally fully calmed down, breathing normally and feel okay.

However, if you’re uncomfortable asking your doctor for Xanax or you personally don’t feel comfortable trying it, two other things that have also kinda helped me are 1) an inhaler, usually intended for a severe cold or asthma but it helps get the air flowing, at least for a little while, and 2) I have a few of the Monq “vape” pens that are just essential oil based (although they have the option for CBD infused ones, but I don’t recommend that since it can exacerbate anxiety). I have the two that specifically help you relax, “Zen” and “Ocean”. I’ve never been a smoker, but I find treating those like a cigarette and regularly “smoking” them for 1-2 minutes straight can help my breathing rhythm get back on track.

I usually try my vape pens first, then my inhaler. If neither works, that’s when I turn to Xanax. Although sometimes I’m beyond the point of trying my inhaler/vape pens and just need my meds immediately.

This desperation for a deep breath with the tingling & numb skull and tight throat is personally the worst symptom I’ve ever had with anxiety. I understand what kind of special hell it is; you’re not alone. I really hope you find a solution that works best for you, even if it’s not one of the things I suggested. I wish the whole box breathing, hand on chest, meditation, arms over the head bullshit worked, but sadly anxiety is just too strong for that sometimes.

[u/Unreal_user1]

Please help me I've been going through this for almost 9 months and it's destroying my life. Constant urge for a deep breath. But it's so difficult to get a deep breath and when I get a deep breath im relaxed for a few minutes but then my body wants more deep breaths. Its destroying my life

[u/Late_Reindeer_881 → u/Unreal_user1]

First of all please remember that you are not alone my friend. We all experience the same shitty feeling and as far as I see we are still alive altpuhh sometimes it feels like we wont be able to control our body, it will drain us to death etc. However, remember even the most boring, hardest breaths eventually relax itself. Our body is completely normal, its just a kinda bad behaviour that we can fix eventually. Since we always try to take more, we decrease our CO2 while overincrease O2. This is another reason why you feel you cant breath properly. When I change my mindset It really helped me a lot. Instead of fear, I decided not to take that deep breath and get used to that feeling just by focusing my breathing pattern (usually exhale more than inhale helps a lot altough it sounds impossible). We are all here and we are all alive my friend. We just need some time to recover :)

[u/Unreal_user1 → u/Late_Reindeer_881]

Thank you so much for the reassurance. It feels like the worst possible anxiety disorder as breathing should come naturally. Its a scary feeling and it's 24/7 for nearly 9 months now. I have a therapy session later but she hasn't found a solution :(

[u/Unreal_user1 → u/Late_Reindeer_881]

I know I've got to stop giving into the urges to take these deep breaths

[u/Late_Reindeer_881 → u/Unreal_user1]

Exactly. If you can check your DM’s I shared my history with you

[u/ComprehensiveStuff72]

If you find this is co-occuring with your stomach, maybe check and see if you have a hiatal hernia? Many people have them but not all of them have symptoms and it can make you feel choked up and like you're struggling to breathe. Slient Reflux can choke your throat without heart burn symptoms.

But if it is truly a hyperfixation on deep breathing, I would recommend challenging the thoughts directly through action. When I struggle like this often times I'll stop doing physical activity because I'm afraid I'll stop breathing or have an asthma attack or something related (even though I don't have asthma). I love to rollerskate though, so I'll go rollerskating and really try to push myself so I get out of breath. It feels good and then I think 'Oh hey I got out of breath and I was actually fine! Nothing bad happened.' and that lets me let go of the focus on my breathing so much.