What causes sudden feelings of suffocation and difficulty breathing when upset?

Sudden feelings of suffocation and difficulty breathing during emotional distress, such as crying or anger, can often be attributed to anxiety or panic attacks. These episodes can cause hyperventilation, where you breathe in too much oxygen and expel too much carbon dioxide too quickly, which leads to feeling like there’s too much air, or an air hunger sensation. Your body may trigger this when your emotional state is heightened. It’s important to identify and address the underlying triggers of these episodes, as they might be linked to stress or past trauma. Recognizing the situation that brought on the feeling can be quite helpful. During such episodes, you might find it beneficial to practice slow and deep breathing techniques, consciously focusing on inhaling slowly through the nose and exhaling gently through the mouth. Paying attention to this breathing pattern can help normalize the oxygen and carbon dioxide levels in your blood. Mindfulness and meditation practices can also be effective to mitigate stress or anxiety triggers. If you are having persistent or escalating symptoms, seeking help from a mental health professional would be crucial. They could provide a diagnosis or management plan to help control these experiences. Plus, evaluating your overall lifestyle stressors and making adjustments that promote relaxation and balance can have a preventative effect. In case these feelings of suffocation are coupled with other serious symptoms like chest pain, fainting, or prolonged dizziness, those require immediate medical attention to rule out any other cardiac or pulmonary issues, as they can sometimes mimic anxiety attacks.