Understanding and Easing Air Hunger and Breathlessness
Do you ever feel as though you simply can’t take a deep breath and are hungry for air?
Do you find yourself yawning, sighing or trying again and again to get air into your lungs, yet no matter what you do, it never feels quite enough?
Does that tightness in your chest leave you convinced something must be wrong with your heart or lungs?
If you’ve ever felt this way, you’re not alone. Many people living with anxiety experience this unsettling symptom, often known as air hunger. It's the distressing feeling of not being able to take a deep or complete breath.
As an Anxiety Specialist and Therapist at Better Your Life, I see this every week in my practice. People describe air hunger as one of the most frightening sensations they’ve ever felt. It often arrives suddenly. They notice their breathing, start focusing on it, and the harder they try to control it, the worse it becomes.
The truth is air hunger is a symptom of anxiety, not of physical illness. It’s our body’s way of trying to protect us when it mistakenly believes we’re in danger.
So let’s explore why this happens, how your nervous system is involved, and what you can do to calm your body and regain your natural breathing rhythm.
What Is Anxiety and Why It Changes the Way We Breathe
Anxiety is not just a thought pattern, or just in our minds. It is a whole body experience. When we sense a threat or experience pressure, our brain sends us an alert (a bit like a smoke alarn) through the autonomic nervous system, preparing our body for action. This is known as the fight or flight response.
Our heart beats faster. Our muscles tighten. Our breathing becomes shallow and speeds up. This automatic shift within our bodies is designed to help us escape danger by sending oxygen to our muscles, so we can fight the danger or run away (our fight or flight response).
But when there is no real physical threat, and we are overwhelmed by anxiety, worry or stress, our body doesn’t know the difference. It still reacts as if something dangerous is happening to us.
Over time, this pattern of rapid, shallow breathing can create sensations such as:
- A tight chest and feelings of heaviness
- A need to yawn or sigh frequently
- Light-headedness
- Tingling sensations
- The feeling you “can’t get enough air”
The NHS recognises breathlessness as a common symptom of anxiety and panic, often caused by breathing too quickly, which alters the balance of oxygen and carbon dioxide in the blood. The sensations, while distressing, are temporary and reversible once the body feels safe again.
Take a Moment to pause: take a slow, gentle breath in through your nose, and let it out softly and slowly through your mouth. Remind yourself: “My body knows how to breathe. I am safe in this moment.”
The Science Behind Air Hunger and Why It Feels Like You Can’t Breathe
You may have noticed that babies instinctively breathe in and out using their belly. However, as we get older, and when we feel anxious, our breathing tends to move higher up into our chest rather than deep in the diaphragm. This change leads to a drop in carbon dioxide levels, which in turn makes the brain think it’s not getting enough oxygen, even though oxygen levels are normal.
This creates a loop:
- You feel short of breath
- You focus on your breathing
- The focus increases tension and chest tightness
- The sensation worsens, leading to more anxiety
It’s a cycle that can feel impossible to escape in the moment. Research from Harvard Health Publishing explains that anxious breathing can produce sensations that are almost identical to those of asthma or other respiratory issues, even when no medical cause exists. This overlap often leads people to seek repeated medical tests that come back normal, yet the fear remains.
The truth is, our lungs are functioning perfectly; it’s our nervous system that’s misreading the signals.
How the Nervous System Creates Air Hunger
Our breathing is controlled by the autonomic nervous system, which functions automatically in the same way as our heartbeat, body temperature or digestion does. It requires no conscious thought. Which is a good thing, right!
Our autonomic nervous system has two main branches:
- The sympathetic nervous system, which feels like the opposite of what the name suggests, energises us and prepares the body for action. This is often referred to as the fight, flight, freeze and fawn response, or more commonly the flight and flight.
- The parasympathetic nervous system helps us rest, recover and repair. This is often referred to as the rest and digest response.
When anxiety takes over, our sympathetic nervous system becomes overactive. Muscles around our chest and diaphragm tighten, our heart rate increases, and we become hyper-vigilant and aware of our breath.
When we experience this, our body is not malfunctioning or broken, it’s just overprotecting us. It’s trying to prepare us for danger, even when that danger doesn’t actually exist.
Our incredible bodies are doing their very best to ensure our survival, however, in our modern world, we are perceiving danger when we realise our to-do list is overflowing, or we get stuck in traffic, or have a disagreement with a friend or partner.
At Better Your Life, we help clients re-establish balance in their Nervous System with Nervous System Therapy, which teaches the body and mind how to return to a state of safety. This goes far beyond breathing techniques; it helps you change the body's and mind's automatic responses to stress.
Moment to pause: notice how your shoulders feel. If they’re raised, let them soften. Allow your jaw to unclench. Often, the breath deepens naturally when the body begins to relax.
Our client Sarah came to see us after months of feeling as though she couldn’t breathe properly. She explained how she was lying awake at night, trying to yawn her way to taking a deep breath. Each time she couldn’t, panic would rise through her chest and her heart rate would increase.
She was very worried and her health anxiety was through the roof. She had been to her GP, had tests for asthma and heart issues, and was told everything was normal. Yet she still felt trapped by the feeling of air hunger.
Together, we explored her thoughts and breathing patterns, and she was able to recognise how tension built during moments of stress, particularly in work meetings. I guided her through several gentle nervous system resets and taught her how to reconnect with her body’s natural rhythm rather than forcing the breath. Within a few of weeks of therapy, Sarah’s symptoms eased. She no longer feared going to bed, and she began to trust her body again.
What changed wasn’t her lungs, it was her new understanding of anxiety and her relationship with her breath.
Download your free guide: "Journaling Questions to Reduce Anxiety by clicking here.
The Truth about Yawning
Yawning is something everyone does, but most people are not sure why it happens or what it means. Many people worry that yawning a lot means they are not getting enough air or that something is wrong, especially if they already feel anxious or struggle with health anxiety.
The truth is that while many people still believe yawning is the body trying to take in more oxygen, studies now show that our oxygen levels do not actually change during yawning. What researchers have found instead is that yawning helps cool and regulate the brain's temperature. Studies have evidenced that the brain's temperature rises slightly just before a yawn and drops immediately afterwards.
Yawning is one of the natural ways our body helps us shift between states. We often yawn when we are tired because our brain is preparing us for sleep and slowing down. Yawning cools the brain slightly and encourages rest. This is why yawning occurs in the evenings and when our energy dips during the day.
Yawning is also linked to the parasympathetic nervous system, which helps us relax, digest food, strengthen our immune system and feel safe. When we yawn, the muscles in our face, throat, and chest gently stretch, and this stimulates the vagus nerve.
The vagus nerve is the longest "calming" nerve in the body. It runs from our brain down through the face, throat, heart, lungs, and digestive system. You can think of it as the body’s relaxation pathway. When the vagus nerve is active, the body moves into the calming parasympathetic state.
Some people notice they yawn more when they are calming down after stress. Yawning is simply a sign that the nervous system is shifting from alertness (fight and flight) into a more relaxed state (rest and digest). This is a positive sign that the body is regulating itself.
Other people notice yawning when they feel anxious. This can happen because anxiety often causes shallow breathing and muscle tension. The body then tries to correct this with yawns to deepen breathing and release tension. This can sometimes feel like air hunger or the sense of not getting a full breath, which can make people worry even more. This is a common anxiety symptom and not dangerous.
Yawning also feels soothing because it combines a deep breath, a long exhale, stretching of the jaw, and softening of the face. These are all signals the body recognises as calming. This is why people often begin to yawn during meditation, gentle breathwork, massages or when they finally stop rushing around.
If yawning or air hunger shows up alongside anxiety, the best approach is gentle curiosity rather than fear. A slow breath in through the nose, followed by a longer outbreath helps, as does unclenching the jaw, relaxing the tongue and shoulders, and taking things at a calmer pace. The more we understand what is happening in our body, the less frightening it feels and the easier it becomes to settle.
For most people, yawning is simply a sign that the body is changing state. It can mean we are tired, relaxing, releasing tension or moving out of the fight and flight mode. It is usually nothing to be concerned about. However, if yawning is accompanied by pain, dizziness, or any other unusual symptoms, it is always sensible to speak to your GP or a healthcare professional.
Click the button below to arrange a free, no obligation consultation call.
You’re Not Broken. Your Body Is Just Trying to Protect You
When air hunger strikes, it’s easy to believe something is wrong. But the body is not broken, it’s doing exactly what it’s designed to do in the face of perceived danger.
This is why reassurance is so important. Recognising that your symptoms are anxiety-based doesn’t mean they’re “all in your head.” They are real, physical experiences produced by the body’s protective systems.
Mind UK agrees that learning to calm the body first often helps calm the mind too. You don’t have to think your way out of anxiety, you can start by breathing your way back to safety.
Moment to pause: place a hand over your chest. Feel your heartbeat. It’s a reminder that your body is working for you, not against you.
Natural Ways to Ease Air Hunger and Rebalance Your Nervous System
Here are eight simple, natural tools you can use at home to help ease air hunger and restore calm. Treat them as small, powerful steps towards healing.
1. Ground Yourself Before Controlling Your Breath
Sit with both feet flat on the floor. Notice the feel of the ground beneath you. Feel your body’s weight supported by the chair. Before you try to “fix” your breathing, remind your body that you’re safe.
2. Soften the Muscles Around Your Breath to Reduce Anxiety
The muscles between our ribs are called the intercostal muscles. They help our ribcage expand when we breathe in and soften when we breathe out. When we feel anxious or tense, these muscles can tighten without us realising. This can make breathing feel restricted and sharp, creating the feeling of not getting a full breath. The good news is that these muscles can be relaxed with slow, calm movements and softer breathing rather than forceful deep breaths.
Here are some simple ways to help them release:
Rest your hands on your sides
Place your hands gently on the lower ribs so you can feel them move. This helps your body pay attention and soften.
Breathe in through your nose slowly
Instead of lifting your shoulders, let the ribs widen outward slightly into your hands. Think of the breath spreading sideways rather than upward. Let the breath leave your body without pushing. A longer exhale naturally relaxes the rib muscles and sends signals to your body that you are safe.
Soften the jaw and tongue.
When we feel anxious, our tongue often becomes tense without us noticing. It can become “stuck” to the roof of our mouth or become rigid. The tongue is connected to the muscles in the jaw, throat, and even the upper chest, so when our tongue tightens, it can narrow the airway slightly, making our breathing feel tighter and more restricted. This can create a feeling of air hunger, leading to a need to take a deeper breath or yawn. By relaxing the tongue, the throat softens, the jaw releases, and the breathing muscles are able to move more freely.
Relaxing the tongue also sends calming signals through the nervous system. The tongue and jaw are closely linked to the vagus nerve which helps us move into a calmer state. When the tongue softens, it tells the body it is safe to relax. Many people notice that when they let the tongue rest gently on the bottom of the mouth, their shoulders drop, their breath slows and their chest feels less tight. It is a small change that can make a big difference to how the body feels, especially during moments of anxiety.
Gentle Exercises to Relax the Ribcage
· Lift one arm and lean slightly to the opposite side. You may feel the ribs open. Hold for a few breaths, then switch sides.
· Sit upright and gently rotate your upper body to one side, then the other. This helps the ribcage loosen without strain.
· Lie on your side and breathe into your ribs. This position makes it easier to feel the ribcage expand. Many people find this immediately calming.
These movements should feel comfortable, slow and easy. There should be no pushing or forcing the breath.
When the nervous system feels safer, the intercostal muscles soften naturally and breathing begins to feel freer again. This is why clients often notice their breathing feels easier once they take back control of their anxiety.
3. Try Diaphragmatic or Belly Breathing to Reduce Anxiety
If you have ever watched a baby breathe, you will notice their tummy rises and falls, not their chest. This is also how you used to breathe too! To reconnect with belly breathing, lay on your back and place one hand on your chest and one on your belly. Breathe in through your nose so your belly rises more than your chest, and notice how your hand rises.
Exhale slowly through your mouth, as if gently blowing through a straw, and notice your hand fall. Repeat for several minutes until you feel calmer and more in control of your breathing.
4. Use Reassuring Self-Talk or a Reassuring Mantra when Feeling Anxious
When you feel panic rising, whisper to yourself:“I am safe. This feeling will pass. My body knows what to do.”
This retrains your brain to interpret the sensation as uncomfortable, not dangerous.
5. Move Your Body Gently
Light walks, stretching or gentle yoga help release built-up energy from the stress response, and gentle movement reminds our body that it is safe to relax. Its even better for our bodies if we get to exercise in nature.
6. Journal Out Your Triggers
Notice when air hunger occurs. You may find patterns linked to stress, anxiety and exhaustion. Awareness is the first step toward change.
Download free workbook: Journal Question to Reduce Anxiety Workbook.
8. Create a Soothing Evening Routine
Dim the lights, slow your breath, and avoid screens for at least 30 minutes before bed. Calm evenings prepare your nervous system for deep rest.
Moment to pause: close your eyes for a moment, take a slow breath in, and as you breathout, imagine your body settling, as though it’s finally exhaling the tension it’s held for too long.
How Therapy Helps You Go Beyond Breathing Techniques
While home techniques can bring comfort, lasting change often requires going deeper. That’s where Anxiety Therapy can make a profound difference.
At Better Your Life, our sessions use Nervous System Therapy to help you:
- Identify what triggers your anxiety response
- Understand how your body communicates distress
- Rewire your nervous system to feel safe again
- Rebuild trust in your body’s ability to breathe naturally
We combine neuroscience, emotional regulation, NLP and practical tools that fit into everyday life. You learn not only how to breathe more easily, but how to live more easily.
Take Back Control of Your Breathing and Your Life
If you’ve been struggling with air hunger, know that you can feel calm again. The sensations that feel so overpowering right now can ease once your body learns that it’s safe.
Click the button below to arrange a free, no obligation consultation call.
When to Seek Professional Help
While self-care strategies can be effective, it is important to seek professional help if air hunger and anxiety are significantly impacting your daily life. An anxiety therapist can prescribe appropriate treatment options witout resorting to medication, as well as support and guidance in managing anxiety and its physical symptoms.
By adopting a holistic approach that addresses both physical and psychological factors, you can find relief from breathlessness and improve your overall well-being. If you are struggling with anxiety and muscle pain, remember that you are not alone, and help is available.
Additional Resources to Ease Anxiety
Read What Causes Anxiety?
Read What Are The Different Types of Anxiety?
Watch How to Feel Less Anxious
Watch How To Reduce Anxiety Immediately
Download Circle of Control and Influence worksheet
Download Cognitive Distortions worksheet
FAQs about Air Hunger, Breathlessness and Anxiety
1. Is air hunger and breathlessness dangerous?
No. It feels frightening, but if your GP has ruled out physical causes, it’s a harmless response to anxiety.
2. Can anxiety cause shortness of breath even at rest?
Yes. The body can remain in “fight or flight” mode long after stress has passed, causing breathlessness even when you’re resting.
3. How can I tell if it’s anxiety or something medical?
Always check with your GP first. Once physical causes are ruled out, anxiety management and nervous system regulation can make a huge difference.
4. Will breathing exercises cure air hunger?
They can help, but the real change comes from calming your mind and entire nervous system, not just your breath.
5. How long will it take to feel better?
Every person is different, but with consistent practice and support, most people notice improvements within weeks.
Click the button below to arrange a free, no obligation consultation call.