How To Relieve Chest Tightness From Anxiety?​

One of the most uncomfortable symptoms of anxiety is chest tightness, or anxiety chest pain. When anxiety strikes, it might feel like your chest is suddenly very heavy, as if something is sitting on it. Sometimes, if it lasts a long time or keeps recurring, it can make you worry about your heart.

In most cases, it is usually just a symptom of anxiety and not anything wrong with your body or heart. The good news is that it can be fixed. If you are suffering from anxiety and experiencing chest tightness or chest pain due to it, then this blog is for you. Read ahead to learn how to get relief from it.

What Causes Chest Tightness During Anxiety?

When you feel anxious, your body gets prepared for a fight-or-flight response. This is because your body thinks you are in danger, even when there is no real danger. During this situation, your brain sends signals to release more and more adrenaline as a response. Now this hormone is responsible for quickening your heart rate and tightening your muscles.

This muscle tightening can make you feel pressure, pain, or tightness in your chest. Because your breathing also becomes shallow, your chest can feel even tighter. It is your body’s way of trying to protect you, but it can feel scary. The good news is that it can be relieved if you take certain steps. However, if the pain and tightness are not going away, then it is important to reach out to a doctor or anxiety specialist who will listen to you, learn about your symptoms, and diagnose you with the correct condition, which will then further facilitate effective treatment.

How To Relieve Chest Tightness From Anxiety?

Breathe Slowly and Deeply

When you feel anxious, your breathing rate increases and the puffs become shallower, which results in a drastic change in your oxygen intake. This can often lead to a tight feeling in your chest. Try to manually slow down your breathing and inhale deeply to restore the oxygen balance.

Relax Your Muscles

Your muscles tighten up due to the release of the adrenaline hormone. Since our chest also consists of muscles, they can tighten up as well. To release tension, try “progressive muscle relaxation.” Start by tensing one part of your body, like your shoulders, for 5 seconds, then relax. Move to another area, like your neck, arms, or legs.

Ground Yourself In The Present Moment

When you feel anxious, your brain starts overthinking about every little thing and starts cooking up ‘what if’ scenarios. These thoughts can make you feel sad or even more anxious, which can generate a heavy feeling in your chest. To stop this, try grounding yourself using the 5-4-3-2-1 method:

Name:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Move Your Body

Light movements like freehand exercise, yoga, walking, etc., can help release pent-up tension. This can alleviate muscle tightness.

Drink Water and Avoid Caffeine

Caffeine can make anxiety worse; hence, if you already suffer from anxiety, it is advisable to keep a watch on your caffeine intake. On the other hand, make sure you are properly hydrated at all times.

Practice Mindfulness Or Meditation

Practicing mindfulness techniques can help ground your thoughts and streamline them into a positive direction. This can alleviate anxiety symptoms, which can, in turn, release the tension from your chest.

Talk About Your Feelings

Keeping emotions inside can make anxiety worse. Talking to a friend, family member, or therapist helps release stress and brings emotional relief. Sometimes, just saying “I feel anxious” out loud can make your body feel lighter.

Get Enough Rest

Being sleep deprived can take a toll on your overall health. If you suffer from anxiety, you need at least 8 hours of uninterrupted sleep to get a good rest.

The key is to manage your stress before it builds up too much. Simple habits like deep breathing, staying active, sleeping well, and talking about your feelings can make a big difference. If the pain and tightness persist, consult an anxiety specialist near you to get effective treatment.