We talk about exercise a lot in society because of how important it is for our physical health. But it is also important for mental health as well. Exercise releases neurotransmitters that create positive feelings. It strengthens self-confidence. It tires the body to reduce tension and anxiety. It may even help improve stress coping.
Still, for a person that has panic attacks, exercise can potentially be problematic. The increased heart rate, rapid breathing, and physiological changes that occur during exercise can resemble the sensations of anxiety, leading to heightened fear and distress, and ultimately become a panic attack trigger. Learning to control these attacks, specifically, can be beneficial for helping initiate lifestyle changes that can help you with your anxiety overall.
Why Exercise Can Trigger Panic Attacks?
Not everyone’s panic attacks are triggered by anxiety. But those prone to self-monitoring behaviors may find that certain exercises can trigger attacks. Panic attacks during exercise are often linked to the body’s physiological response to exertion, with issues such as:
- Increased Heart Rate and Breathlessness – The cardiovascular and respiratory changes that occur naturally during exercise can mimic the sensations of anxiety, leading to a fear response.
- Hyperventilation – Rapid breathing can lower carbon dioxide levels in the blood, increasing dizziness and tingling sensations that may be misinterpreted as a panic attack.
- Adrenaline Surge – Exercise stimulates the release of adrenaline, which can intensify feelings of restlessness or unease.
- Previous Anxiety Associations – If you have experienced a panic attack during exercise before, your brain may begin associating physical exertion with fear, reinforcing the cycle.
It should be noted, however, that some people experience the opposite effect. For example, those with panic attacks hyperventilate and tend to experience heart palpitations. But when you walk, you create more carbon dioxide (reducing hyperventilation), and give your brain a “reason” for the increased heart rate, sometimes reducing or soothing the fears. Every person is going to react differently to these types of changes.
Strategies to Reduce Panic During Exercise
Still, if you are someone that does have panic attacks during or triggered by exercise, consider the following ideas:
- Start with Low-Intensity Workouts
If high-intensity exercise is triggering panic symptoms, start with gentler activities such as walking, yoga, or stretching. Gradually increasing intensity can help your body and mind adjust to the sensations of physical exertion without overwhelming your nervous system.
- Practice Controlled Breathing
Regulating your breath can prevent hyperventilation and reduce panic symptoms. Techniques such as diaphragmatic breathing or the 4-7-8 method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) can help maintain a steady breathing pattern during exercise.
Most importantly, make sure you recognize how you’re breathing while you’re exercising. Fast breathing can trigger hyperventilation. Slow, controlled breathing helps reduce it.
- Reframe Your Perception of Sensations
Recognizing that an elevated heart rate, sweating, and shortness of breath are normal responses to exercise – rather than signs of panic – can help reduce fear. Remind yourself that these sensations are temporary and not dangerous, and consider going into your exercise routine expecting them.
- Take Breaks and Slow Down When Needed
If you start feeling overwhelmed, pause your workout and focus on grounding techniques, such as feeling your feet on the floor or engaging in slow, deep breaths. Gradually returning to movement can help prevent an abrupt fear response. Some people find that light walking helps to prevent the symptoms from feeling overwhelming as you cool down.
- Hydrate and Maintain Proper Nutrition
Dehydration and low blood sugar can amplify dizziness and lightheadedness, increasing the likelihood of panic symptoms. Ensure you are well-hydrated and have eaten a balanced meal before engaging in physical activity.
Address Underlying Anxiety with Professional Support
If panic attacks during exercise persist, working with a therapist—especially one trained in cognitive-behavioral therapy (CBT) – can help address underlying fears and develop coping strategies. Gradual exposure therapy can also be useful in desensitizing the body to exercise-induced sensations.
If you’re struggling with panic attacks, no matter the trigger, please reach out to Right Path Counseling. Let’s talk about your symptoms and find ways to help you see some much needed relief from your panic triggers.
