How to Relieve Chest Tightness From Anxiety

If you or a loved one has experienced chest heaviness or tightness when anxious, this article covers what is happening, how to cope, and when to seek professional support or medical attention. 

Why Anxiety Can Cause Chest Tightness

Anxiety can cause intense physical symptoms, including a racing heartbeat, muscle tension, sweating, hot flashes, and changes in breathing. Many people experience chest tightness from anxiety, which often accompanies shortness of breath or hyperventilation. The physical symptoms of anxiety are often accompanied by unhelpful or worrisome thoughts. 

These changes are due to the body’s release of stress hormones, such as cortisol and adrenaline, which trigger the stress response to help us prepare for potentially dangerous situations. This is often called the fight-or-flight response because our bodies prepare to run away or face a threat.

This stress response doesn’t just happen in the case of life-or-death circumstances. It is often triggered by daily life events, such as work stress, relationship conflicts, traffic, parenting stress, and financial concerns.

Our bodies don’t know the difference between stress triggered by life stressors or real threats to our safety. When we experience the physical sensations caused by stress, that’s our bodies trying to protect us and keep us safe. However, this isn’t always helpful and can cause uncomfortable symptoms. 

Anxiety vs Heart-Related Chest Pain

Anxiety-related chest pain is different from chest pain caused by an underlying medical condition; however, many of the symptoms do overlap, making diagnosis difficult without a proper medical exam and tests. Panic attack chest tightness can feel scary because so many of the symptoms are similar to those of heart attacks. Some of the key differences between the two causes of chest tightness include the following:

• When anxiety is the cause, the chest pain is most often located in the left side or center of the chest and stays in one place, while heart attack chest pain can start in the chest, then spread into the shoulder, arm, jaw, and neck. 
• Anxiety-caused chest pain can feel sharp or stabbing, while heart attack-related pain is more squeezing and crushing.
• Anxiety can cause tingling or burning sensations in the fingers and hands, and heart attacks can cause that as well, in addition to heartburn-like burning or aching. 
• Chest pain associated with anxiety can happen anytime and isn’t usually related to exercise or physical exertion, while heart attacks often happen after physical exertion or strain. 
• Anxiety-caused chest pain usually ceases within a few minutes or no more than an hour, while chest pain from a heart attack may come in waves, but it doesn’t go away.

When Chest Tightness Requires Medical Attention

Medical professionals advise that it’s best to err on the side of caution and have a medical evaluation to ensure one isn’t experiencing something like a heart attack or condition. If one’s symptoms include nausea, shortness of breath, and pain in one’s arm, back, or jaw, immediate medical attention should be sought. 

Receiving a medical evaluation is always a valid option. It is encouraged that if this is the first experience of chest tightness or discomfort, one should be evaluated by a medical professional to ensure it’s not a sign of a serious medical concern. If the chest tightness seems to come out of nowhere, and one can’t identify a trigger for one’s anxious feelings or high-stress levels, it shouldn’t be assumed that one is experiencing only anxiety symptoms, and immediate consultation with a medical professional is advised. 

If receiving medical attention, be prepared to advocate for yourself. Acknowledge that you understand that the source of your symptoms may be due to anxiety; however, you would like to ensure you are safe and aren’t experiencing any potentially dangerous medical complications.

Immediate Ways to Relieve Chest Tightness

Relief from anxiety is possible with both immediate and long-term tools. Breathing and muscle-relaxation techniques are among the most effective for anxiety relief. 

Note: Some individuals may have contraindications to certain techniques; for example, if you have respiratory issues, try breathing techniques with caution or avoid them. These exercises are offered for educational purposes only, and consultation with your healthcare provider is advised for people with chronic medical concerns. 

Breathing Techniques

• Diaphragmatic breathing
• Box breathing
• Slowing exhalation

Diaphragmatic breathing, also called belly breathing, is a way of breathing that involves intentionally breathing from the diaphragm rather than the upper lungs.

By breathing more deeply and filling one’s lungs completely with air, this essentially tells our bodies that the coast is clear and it is safe to stop the fight-or-flight response. Try putting one hand on your belly and one on your upper chest, and slowly breathe in so that only the hand on your belly moves. 

Box breathing involves taking a slow breath in for 4 seconds, holding it for 4 seconds, slowly releasing it for 4 seconds, and pausing for 4 seconds. Simply slowing exhalation and breath can help the body increase sufficient oxygen intake and release carbon dioxide, calming stress and anxiety. 

Muscle Relaxation

Progressive muscle relaxation is a technique many find helpful, since it is a physical coping strategy to help with the physical symptoms of anxiety. It involves tensing and relaxing muscles while taking slow, deep breaths. To try this yourself, start by tensing and relaxing the muscles in your head, then work your way down through your torso, legs, and all the way to your feet.

Stretching the chest and shoulder muscles can help calm anxiety. Do some arm circles, roll your shoulders, and stretch your arms up high.

Body scanning is a technique that can help you identify where you are holding tension, so you can relax the muscles. Close your eyes and, like progressive muscle relaxation, start at the top of your head, focusing on one area of your body at a time. If you notice tension in that area, imagine breathing into it and allow the muscles to relax. 

Grounding Techniques to Reduce Anxiety Symptoms

Grounding techniques help bring our attention to the present moment rather than to the worrisome thoughts or anxious feelings we are experiencing. 

Sensory Grounding

The 5-4-3-2-1 technique engages the five senses. This helps by using the present moment to overcome the anxious thoughts and feelings we are having. To try this technique:

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

Temperature changes help to regulate the nervous system by distracting us from the stressor. Cold temperatures, in particular, can help to slow one’s heart rate. To use temperature to help reduce anxiety, try some of these strategies: 

• Putting an ice pack on your neck
• Running cold water on wrists and face
• Drinking a glass of ice water
• Taking a cool shower

Cognitive Grounding

It is crucial to identify and reframe thoughts that contribute to anxious feelings. Consider that there may be alternative ways of looking at a situation that are more helpful. It’s also not uncommon for people to have anxiety about anxiety. Remind yourself:

• “These feelings of anxiety will not last forever.”
• “I am safe, it is okay for me to relax.”
• “This feeling has come and gone before, and it will again this time.”

Preventing and Addressing Anxiety

There are many things that can help to prevent and reduce anxiety. This can include:

• Regular exercise and physical movement 
• Using relaxation techniques regularly, not just in times of stress
• Limiting one’s consumption of caffeine 
• Eating a healthy, nutritious diet

Additionally, many people benefit from treatment for anxiety, which can include therapy and medications. Therapy can help people to identify the sources of their anxiety and find effective strategies to address stress and make any needed changes. Medications can help people who have short-term anxiety or people living with anxiety disorders. 

Takeaway

Recovery from mental health concerns like anxiety is possible. Accurate diagnosis by a licensed healthcare clinician matters for effective treatment and management of these conditions. 

If you or your loved one is looking for mental healthcare or crisis support and prevention, reach out to us at Willow Health today. We offer same-day or next-day appointments with both a psychotherapist and a psychiatric medication clinician, who can assess your needs and identify a plan for individualized care. 

Sources

Anxiety Disorders - National Institute of Mental Health (NIMH) 

a survey of emergency department provider beliefs and practices regarding anxiety-associated low risk chest pain | BMC Emergency Medicine | Springer Nature Link

How to tell the difference between a heart attack and panic attack | American Heart Association

Is It a Heart Attack or a Panic Attack? | Cedars-Sinai

 Why Zebras Don't Get Ulcers 

Brief structured respiration practices enhance mood and reduce physiological arousal - ScienceDirect