What Is "Air Hunger?"
Air hunger” — a distressing feeling of not getting enough air even when lung function
is fine — is increasingly recognized as a common symptom of anxiety and panic. Rather than signaling a physical problem, this sensation often emerges when stress triggers the body’s “fight-or-flight” response, leading to shallow, rapid breathing and a heightened awareness of internal sensations.
Experts note that trying to “fix” it by forcing deep breaths can worsen the panic. Instead, pacing your breathing (for example, inhaling through the nose for four counts, holding four, then exhaling slowly for six to eight) and grounding your mind away from catastrophic thoughts can help calm the nervous system and restore ease.
In seasons when we feel suffocated by fear, panic, or overwhelming stress, how can we remember that God invites us to “breathe deeply” in His peace—and lean on the One who sustains us when we struggle to catch our breath?
What's Happening in the Body?
"Air Hunger" isn't new, but it's a phenomenon quickly making the headlines. Have you ever been in a stressful situation and thought, "I need to focus on my breathing?" But the more you thought about breathing, the more you found it challenging to do. "Air Hunger" can be defined this way because it's an inability to catch your breath. From time to time, all of us can feel this sensation. Many feel it, but few name it.
With the rapid increase in anxiety, however, there's an important distinction that needs to be made between physical danger and anxiety responses. Dyspnea is another word for air hunger, and it's the distressing sensation you feel if you're unable to breathe deeply enough to satisfy your lungs' desire for air. When paired with anxiety or a panic attack, it can be challenging to get the body to slow down.
Scientifically speaking, air hunger strikes when anxiety strikes because of our body's natural fight or flight response. This is our ability to respond to stressful situations and often includes rapid or shallow breathing. When our bodies get stuck in this mode for long periods of time, however, damage can result.
Air hunger can also strike with anxiety because of hyperventilation and psychological factors. If you've ever had a panic attack before, then you know that breathing can become too fast and imbalanced, leading to dizziness, tingling, and feeling out of control. Of course, anxiety and panic then make us more aware that we aren't getting enough oxygen to breathe. This is why regulating normal breathing instead of deep breaths is recommended for getting our bodies back on track.
Most times, those who experience air hunger with anxiety have little to worry about it. It's just the body's way of needing regulation. But if you struggle with asthma or breathing-related issues, you should always talk to a doctor about your concerns just to be safe.
Where Do We Turn When We Can't Catch Our Breath?
While air hunger isn't fun for anyone to experience, it's a reminder of some good news. Where do we turn when we can't catch our breath? Scripture often connects breath and life. Genesis 2:7 tells us that "the Lord God formed the man from the dust of the ground. He breathed the breath of life into the man's nostrils, and the man became a living person." We were created from the actual breath of God.
But not only that, God's breath enables us to live full and whole lives. Lives that contain the Holy Spirit within us, and declare the Gospel through us. "For the Spirit of God has made me, and the breath of the Almighty gives me life" (Job 33:4). God is the giver of breath, biologically and spiritually. His peace can calm our nerves (and nervous system), just like His peace can restore our minds.
This doesn't mean that we won't ever be anxious or experience air-hungry moments. But it does mean that God's presence is with, within, and all around us when we do. We can learn to breathe deeply, but we can also remember that He's right there, holding our hands, and breathing with us. We can trust His words in Psalm 4:8 and Isaiah 26:3—we can sleep in peace, because He keeps us safe.
"You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you. Trust in the Lord always, for the Lord God is the eternal Rock" (Isaiah 26:3-4, NLT).
4 Action Steps to Take When Panic Strikes
When panic strikes, I know your first inclination is to panic. And that's okay and normal. But instead of trying to force yourself to take deep breaths, just try to breathe normally. Remind yourself that God is with you, and if you're able, tell someone you're struggling. Then, try one of these practices:
1. Engage in paced breathing.
Breathe in through your nose for 4 seconds, hold your breath for 4 seconds, and exhale for 8 seconds. To help focus on this practice, I stare at something on the wall or visualize a peaceful image. You can also pair this with Scripture while mentally reciting the first half of a Bible verse during the inhale and mentally reciting the second half of the verse during the exhale.
2. Mentally recite some grounding prayers.
You don't have to pretend to be okay. Tell God that you need help and ask His peace to be with you, even if you can't feel Him near. These grounding prayers could sound like: "Lord, I'm nervous and shaky, but I'm standing on solid ground. Calm my heart and mind, and show me how to breathe. I need you."
3. Name God's nearness in the moment.
I know this is hard, and you may not feel Him, but remind your spirit that He is with you always. Mentally recite a Bible verse and continue to breathe gently (not deeply). Remember: God never leaves our side. He's within us and cares about our pain.
4. Run your hands under hot or cold water and focus on the sensation it creates.
You can also alternate between the two, as this can sometimes help snap us out of cycles or panic attacks.
Friend, if you're experiencing (or have experienced) this type of anxiety, I want you to know I'm so sorry. It's not fun and can feel so scary. But you're not alone. And mst times, you're not in any physical danger. You're loved and held deeply by the One who gave you your very breath. He will meet you in your shallow places, and is with you, even there. Even anxiety or gasping for what feels like endless breath can keep us away from His presence.
A Prayer for Peace in the Midst of Panic
Dear Jesus,
Thank you for meeting us in the spaces where we struggle to breathe deeply. Instead of beating ourselves up for this anxiety, would you meet us in this prayer? Would you help regulate our breathing and let it come easily? Today, we ask for peace that surpasses all understanding. Wrap your loving arms around us and steady us. Help us to trust you. Let us know you're with us and not ashamed of us here. We love, praise, and thank you, Jesus.
Amen.
Photo Credit: Unsplash/Joice Kelly
.webp)