"I can't catch a satisfying breath of air in" "My breath feels like it gets stuck half way"
Understanding 'air hunger', dysfunctional breathing and what you can do about it.
Most of us have experienced the sensation of holding our breath. As time passes, a powerful urge to breathe takes over, this distressing sensation is known as ‘air hunger.’ But what if air hunger occurs even when you’re breathing normally? Many people describe feeling like they can’t take a deep, satisfying breath, or their breath feels like it get’s stuck half way, even in everyday situations like simply resting.
Air hunger is difficult to ignore because it is deeply uncomfortable and often triggers fear and anxiety. Understanding its underlying causes is key to managing it effectively.
What is air hunger?
Air hunger is the distressing, subjective sensation of not getting enough air. It often manifests as an inability to take a satisfying breath, creating the feeling that you can’t get enough air in.
While air hunger can be linked to various health conditions, such as lung disease or hypercapnia (elevated carbon dioxide levels due to reduced breathing), this discussion focuses on air hunger in the context of dysfunctional breathing, particularly when breathing too much (which can result in reduced carbon dioxide levels in the blood from breathing too much).
The sensation of air hunger is closely associated with dysfunctional breathing patterns, especially chronic over-breathing. This is not just a mechanical issue but a biochemical one, driven by disruptions in the body’s regulation of carbon dioxide (CO₂).
AN IMPORTANT ‘SCIENCY’ CONCEPT TO UNDERSTAND …
When you breathe too much in a way that isn’t efficient (like through your chest, mouth, or yawning), you end up breathing out too much CO₂. This lowers the amount of CO₂ in your blood, which is called hypocapnia. When CO₂ drops too much, it makes your blood more alkaline (this is called respiratory alkalosis). This imbalance can make your nervous system react, causing symptoms like chest tightness, dizziness, and the feeling of not being able to breathe properly, which we call air hunger. So, dysfunctional breathing alters the balance between oxygen and CO₂, making it harder for your body to get oxygen to where it’s needed, and contributing to that uncomfortable feeling of not getting enough air.
Why does air hunger happen when we breathe too much?
Breathing is a balance between oxygen (O₂) and carbon dioxide (CO₂). Oxygen is essential for survival, but CO₂ also plays a key role in regulating breathing and delivering oxygen to tissues. Dysfunctional breathing, or over-breathing (breathing too much), disrupts this balance as mentioned earlier.
When we breathe out too much CO₂, it lowers the CO₂ levels in the blood. This drop in CO₂ can trigger the sensation of air hunger.
Let’s dive into some reasons as to WHY this happens …
While there are multiple factors at play (as with most things in the body), here are a few reasons …
CHEMORECPTOR SENSITIVITY
The brainstem (an area in your brain) has special sensors that monitor CO₂ levels and control your breathing. In chronic dysfunctional breathing, these sensors can become too sensitive to small changes in CO₂, making you feel like you need more air, even if you don’t. This can lead to the uncomfortable feeling of air hunger.
THE BOHR EFFECT
Another reason for air hunger is the Bohr Effect. When CO₂ levels are low, like during over-breathing (e.g., fast, upper chest breathing or yawning), hemoglobin (the protein that carries oxygen) holds onto oxygen more tightly!! This means that ….
even though there’s enough oxygen in the blood, it doesn’t get released to the tissues as easily. This means that, despite breathing more, your body’s cells and tissues aren't receiving optimal oxygen.
This is the OPPOSITE of what you would expect to happen, right? Many believe that if you breathe MORE you get MORE oxygen, but this simply is NOT case…
When you breathe MORE than you need to, you end up getting LESS oxygen delivered to your tissues …
NERVOUS SYSTEM ACTIVATION
As mentioned earlier, breathing too much and lowering CO₂ levels in your blood cause the blood to become more alkaline (a condition called respiratory alkalosis). This can overstimulate the nervous system, triggering the fight-or-flight response. As a result, your body starts to breathe faster and more shallowly. This worsens the drop in CO₂, causing oxygen to be held onto by hemoglobin even more tightly…. less oxygen is now reaching your tissues, your nervous system is getting further activated, and increased anxiety is understandably coming into the mix … which can all amplify the sensation of breathlessness and air hunger. The more anxious you get, the more likely you are to hyperventilate, further lowering CO₂ levels, making the symptoms worse. This cycle can cause physical symptoms like chest tightness, dizziness, and tingling, making you feel like you can’t breathe or aren’t getting enough air.
The vicious cycle of dysfunctional breathing
Because air hunger is uncomfortable and distressing, people often respond by breathing more, taking bigger, deeper, or faster breaths. Unfortunately, this only worsens the problem by further reducing CO₂ levels, reinforcing hypersensitivity, and perpetuating the cycle of air hunger …
Breaking this cycle requires breathing retraining to restore CO₂ balance and improve breathing efficiency.
For those who experience persistent air hunger from dysfunctional breathing the key is to breathe less, not more.
Note: If you experience air hunger, it’s important to consult with a trusted healthcare professional, such as a doctor or respiratory physiotherapist. Air hunger can be caused not only by dysfunctional breathing but also by other conditions, such as lung disease or metabolic disorders. In these cases, breathing less may not be appropriate, especially with lung disease for example, where different management strategies are needed.
The good news…..
You can retrain your breathing to reduce symptoms of dysfunctional breathing such as air hunger, restore biochemical balance and feel more like yourself.
If this resonates with you, consider seeking personalised support from a respiratory physiotherapist.
Just as you would see a physiotherapist for shoulder injury rehabilitation, breathing retraining also requires a personalised approach to achieve the best results. Effective strategies tailored to your unique needs can help you breathe with ease again.
How to book an appointment for breathing physiotherapy assessment and rehabilitation?
Taking the first step towards improved breathing is simple! To schedule a personalised breathing physiotherapy assessment or rehabilitation session, just follow these steps:
Book your free discovery call
Reach out via whatever contact methods suits
Email: abbybreathingphysio@gmail.com
or
What happens during the discovery call?
We’ll discuss your breathing concerns, symptoms, and any questions you have. We will also discuss how breathing physiotherapy can support you and help you achieve your specific goals.
Schedule your session
Once we’ve discussed your needs and process, we’ll find a time that works for you to schedule your first physiotherapy breathing assessment.
Assessment & Plan:
In your first session, we’ll assess your breathing patterns and create a personalised plan tailored to your needs, whether you want to reduce air hunger, feel like you can breathe with ease, reduce symptoms and / or feel more like yourself!
I look forward to helping you breathe better and feel more at ease.
With care and encouragement,
Abby Stewart
Respiratory (breathing) physiotherapist
Important Note:
This resource is for awareness and education only. It is not a substitute for a one-on-one consultation with a registered respiratory physiotherapist, psychologist and doctor/GP. If you experience chest pain, persistent shortness of breath, panic attacks or other new symptoms, please consult with a trusted healthcare professional, such as a doctor, psychologist or myself, as soon as possible.
Every part of this resonates. This was exactly me just a few weeks ago prior to booking in sessions with you.