Breathing Through the Storm of Asthma and Panic Attacks 

Asthma and panic attacks are closely linked, with each exacerbating the other through stress and physiological responses like hyperventilation. Effective management requires controlling the psychological components of asthma attacks, as well as the physical ones. This can be achieved through breathing techniques like paced or diaphragmatic breathing, stress management, meditation, physical exercise, adequate sleep, limiting alcohol and caffeine, mindfulness practices, and cognitive-behavioral therapy (CBT), which can improve both panic and asthma symptoms.  

Breathing Through Asthma Attacks

Key Insights

• Deep or rapid breathing can increase airway constriction in active asthma attacks (NIH, 2024).
• Controlled exhalation and relaxed diaphragm use help restore airflow and calm respiratory muscles.
• 25 million U.S. residents have asthma; women and Black Americans experience higher prevalence and mortality.
• Premature birth, pollution exposure, and tobacco smoke are major risk factors for chronic asthma.
• Most fatalities result from delayed intervention or improper breathing management, not medication failure.

Most people with asthma are told to “take a deep breath” when they start wheezing. But research from the National Institutes of Health (NIH) shows that this well-meaning advice can sometimes do more harm than good.

According to the NIH’s StatPearls database, asthma is a chronic inflammatory disease that causes the airways to tighten and swell. During an attack, deep or forced breaths can actually worsen bronchial constriction because the airway muscles are already overstressed and hyper-responsive. Instead of expanding the lungs, those deep inhalations may trigger even stronger spasms, which makes it harder to breathe.

“People often assume more air means more oxygen, but for someone in the middle of an asthma flare-up, that’s not true,” explains Elizabeth Moffett, RRT, Respiratory Wellness Advocate. “The goal isn’t depth, it’s control. You want slow, steady airflow that lets the airways relax instead of forcing them open.”

The NIH estimates that around 25 million Americans currently live with asthma; this number includes around 5 million children. Asthma can cause coughing, wheezing, chest tightness, and shortness of breath.  In severe cases, breathing can become very difficult, leading to missed school or work, emergency room visits, and, in some cases, even death. While there is no cure, asthma is a manageable chronic condition. 

Worldwide, the condition affects roughly 262 million people, causing about 450,000 deaths every year. Although age-standardized mortality rates have declined over the last decade, researchers note that underdiagnosis and under-treatment remain significant challenges, particularly in low- and middle-income countries. Mismanaged breathing habits during attacks remain a hidden risk factor contributing to the total number of cases and deaths, which continues to be a major public health concern. 

Risk Factors 

Factors that can increase a person’s risk for developing asthma include: 

• Family history: A person is more likely to develop asthma if a close relative has it.
• Allergies: Other allergic conditions, like eczema or hay fever, are often associated with asthma.
• Respiratory infections: Viral respiratory infections in childhood can increase the risk of developing chronic asthma.
• Environmental exposures: Exposure to air pollution, secondhand smoke, and certain occupational irritants can increase risk.
• Obesity: Being overweight or obese is a significant risk factor for asthma.
• Socioeconomic status: Poverty and lack of health insurance can affect the quality of asthma care and outcomes. 

Common Triggers 

Common triggers that can cause or worsen asthma symptoms include: 

• Airborne allergens (pollen, dust mites, pet dander)
• Respiratory infections (colds, flu)
• Physical activity
• Cold air or poor air quality
• Strong emotions and stress
• Irritants like tobacco smoke, chemical fumes, and strong odors 

Management and Prevention

Although there is no cure for asthma, it can be effectively managed and controlled. Key strategies for management and prevention include: 

• Personalized action plans: Working with a doctor to create and follow a detailed asthma action plan is the best way to prevent symptoms.
• Medication: This involves a combination of long-term control medicines (like inhaled corticosteroids) and quick-relief medicines (for treating sudden flare-ups).
• Trigger avoidance: Limiting exposure to known triggers can help reduce the frequency and severity of asthma symptoms.
• Vaccinations: Staying up-to-date with flu and pneumonia vaccinations can prevent these infections from triggering an asthma flare-up.
• Early intervention: Using a peak flow meter to monitor breathing can help detect decreases in lung function before symptoms are noticeable, allowing for early treatment. 

“In fitness or sports training, controlled breathing boosts endurance and recovery,” says Moffett. “In asthma, it’s the same principle, but precision matters. Short, shallow panting or deep gulping of air both create instability. A measured, resistance-based breath pattern is safer and keeps airways from collapsing further.”

She adds that long-term breath-training, like using guided techniques or resistance tools, can help strengthen respiratory muscles, making breathing more efficient and reducing the likelihood of severe flare-ups.

“We’re teaching people not just to breathe deeper, but to breathe smarter. The right kind of breathing builds resilience in the same way core training builds stability.”

Practical Tips from Moffett

1. Don’t force deep inhalations during wheezing; focus on gentle, steady airflow.
2. Purse your lips to slow exhalation and maintain pressure that keeps airways open.
3. Avoid breath-holding—it traps air and increases chest tightness.
4. Train daily with resistance-based breathing exercises to build muscle control.
5. Have an asthma action plan reviewed by a healthcare provider; breathing practice complements, not replaces, medication.

Breathing Through Panic Attacks

From airports to office elevators, millions of people around the world know the feeling: your heart races, breathing tightens, and a wave of fear hits “out of nowhere.”

According to the World Health Organization (WHO), anxiety disorders, including panic disorder, affect an estimated 359 million people globally, making them the most common mental health condition. In the United States alone, 2.7% of adults experience panic disorder in a given year, according to the National Institute of Mental Health (NIMH).

While medication and therapy remain standard treatments, growing evidence suggests that how you breathe during a panic attack can dramatically change how long it lasts and how intense it feels.

Experts say “breath training” offers a low-cost, science-backed way to regain control in moments of fear.

The connection between breathing and panic is both physiological and psychological. During a panic attack, the body floods with stress hormones, which cause hyperventilation, dizziness, and chest tightness. This rapid breathing lowers carbon dioxide levels in the blood, which can trigger even greater sensations of suffocation or doom.

Moffett notes that controlled breathing techniques interrupt this feedback loop by stabilizing oxygen and CO₂ balance and activating the parasympathetic nervous system—the body’s built-in “calm” switch.

“When panic strikes, the first thing people tend to lose control of is their breath,” says Elizabeth Moffett, RRT, Respiratory Wellness Advocate and COPD expert at Omhale. “But that’s also the first thing you can take back. Breathing is your most immediate way to tell your nervous system: you’re safe.”

How to Breathe Through a Panic Attack — Backed by Science

1. Ground first. Sit or stand somewhere stable and safe.
2. Slow the exhale. Try breathing out longer than you breathe in, such as in for 4 seconds, out for 6.
3. Use your diaphragm. Place one hand on your belly and let it rise as you inhale; avoid lifting your shoulders.
4. Count or hum. Gentle counting or humming helps regulate rhythm and prevents breath-holding.
5. Practice daily. Regular breath training builds lung strength and resilience, so calm breathing feels automatic when panic hits.

“Panic attacks can feel completely out of control, but they’re actually a physiological chain reaction,” says Moffett. “When you start hyperventilating, carbon dioxide levels drop, which causes lightheadedness and that frightening sense of detachment. By focusing on slower, deeper breathing, you reverse that process within seconds.”

She explains that consistent breathing exercises, like diaphragmatic or resistance training, can condition the lungs and nervous system over time.

“Think of it like muscle memory,” Moffett adds. “The more you train your breathing while you’re calm, the faster your body can find that rhythm when anxiety hits. It’s the same principle athletes use before competition because they train their breath to steady both mind and performance.”

Beyond panic attacks, breathwork is emerging as a practical mental-health and performance tool worldwide.

“Not everyone has access to therapy or medication,” says Moffett. “But everyone has a breath. Learning to use it effectively is one of the simplest, most powerful tools we have for recovery, endurance, and emotional balance.”

During an Attack

• It’s crucial to remain calm enough to use your rescue inhaler correctly. 
• Remind yourself that the physical symptoms, though uncomfortable, can be managed by slowing down your breathing and that hyperventilation can be controlled with slow, shallow breaths. 

When to Seek Medical Help

• If your symptoms are severe, such as trouble breathing, chest tightness, or bluish/grayish lips/nails, call 911 immediately. 
• Discuss your anxiety and panic symptoms with your doctor, as managing anxiety is a key part of effective asthma treatment. 
• Your doctor can help you create a panic attack or an asthma action plan and may suggest targeted psychological therapies like CBT. 

This article was created by TJ Webber at the WHN News Desk in collaboration with Adrian Padilla on behalf of Elizabeth Moffer, RRT, Respiratory Wellness Advocate at Omhale, a performance-driven wellness brand focused on helping people breathe better and live stronger. Developed with input from pulmonologists, respiratory therapists, athletes, and fitness experts, to help strengthen respiratory muscles, increase lung capacity, and support recovery and endurance for people managing conditions like asthma or rebuilding strength after illness.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.