Why Can't I Get a Full Breath — A 10-Minute Meditation for Air Hunger & Anxiety

Why can't I get a full breath? You've yawned, maybe you've sighed, maybe you've taken through your full, really deep breaths, and somehow none of them felt satisfying. That strange feeling that you can't quite get enough air. You breathe in again, a little bigger this time, still not right. If you've been searching for why you can't get a full breath with anxiety, or wondering whether this feeling of air hunger is something you should be frightened of, stay with me. For the next ten minutes, we're going to stop chasing that perfect breath, and we're going to let your breathing become something you don't have to keep checking. This is calming anxiety. I'm Martin, clinical hypnotherapist, and before that, a paramedic for many years. And if this familiar breathing anxiety catches you somewhere without your headphones, anchored, my app is there with its specialized visual breathing tools. You can follow without having to count everything in your own head. But right now, you've got me, so let's begin. One important thing first, if this is new or unusual breathing problem for you, if it's getting worse or your experiencing symptoms that concern you, particularly chest pain or significantly difficult breathing, please get medical advice. This episode is for that familiar anxiety pattern, it's not a diagnosis. Now let's try something gentle. Sometimes, when breathing feels unsatisfying, the instinct is to take a bigger and bigger breath, but that can leave you watching your breathing even more closely. So today, we're going smaller.

This is sometimes called ocean breath. Don't worry about doing it perfectly. The idea is simply a quiet breath through the nose, with a soft narrowing at the back of the throat, just enough to create a gentle ocean-like sound. Think smaller, quieter, easier. So breathe in through the nose, two, three, four, and out through the mouth, three, four, five, six, seven. Again, in through the nose, two, three, four, five, out through the mouth, three, four, five, six, seven. Now don't chase the next breath. Just let it arrive. Again, in gently, and out slowly. If you feel an urge to take a huge breath, simply notice it, you don't have to obey it. Now let the next breath be ordinary. One more time in with me. Breathe in, two, three, four, five, and out, two, three, four, five, six, seven. Now forget the counting. Let the breath find its own rhythm. And here's something important about air hunger and anxiety. When anxiety changes your breathing pattern, you can sometimes become very aware of every breath. You notice that one didn't feel quite right, so you take another bigger this time. Then you check again and again, still not quite enough. So you sigh, you're born, you take another big deep breath, and suddenly breathing, something your body normally does completely by itself has become a job you're supervising. This is the loop I want you to step out of, not by forcing yourself to breathe perfectly, not by proving anything just by stopping the chase. You don't need to solve these things now. Let the breath be slightly imperfect, let it be ordinary, and let your attention move somewhere else.

So feel the surface beneath you. Notice your feet or your hands or the weight of your body being supported. Listen for one sound in the room. Now notice something, you are not required to monitor every breath. Your breathing has happened all your life. You do not need to take over this job. You can breathe without checking whether the breath was satisfying enough.

You can yawn without asking what it means. You can sigh without investigating it, and you can feel that strange sensation of an unsatisfying breath without immediately turning it into a catastrophe. Now quietly, allow these words to land. I do not have to fight every sensation. I can breathe without watching every breath. I do not need a perfect breath. I can allow my breathing to settle at its own pace. I can notice a sensation without turning it into danger. I can let go of the guilt. I can let go of the chase. I can let this feeling pass. You don't have to believe every word immediately. Just let them sit there. Your subconscious will understand. To carry this with you, this new found sense of clarity and understanding.

Carry your three daily caring tips. One, when you catch yourself repeatedly trying to take a huge deep breath, pause and allow one small quiet breath instead. Two, if you notice yourself yawning, sighing or checking your breathing, name it gently. I'm monitoring my breath again. Then bring your attention back to whatever you are doing. Three, learn one calming breathing pattern while you are well so it feels familiar if anxiety rises later. And if your breathlessness is new, different or worrying, get it medically checked rather than trying to diagnose it yourself.

Now let's come back. Feel the space of the room around you. Wiggle your fingers and your toes. Feel the chair or bed beneath you. Breathe in. Hold, exhale, roll the shoulders, stretch the arms and when you're ready, let your eyes open. I suffered with panic attacks most of my life until I became a paramedic and learned to help those get through them. And it's due to this that I created calming anxiety and angered. No one needs to live with anxiety with panic and fear. So download angered, learn to take back control over the negative parts of your emotions and then live your life. If you want these visual breathing tools I mentioned, they're in the box breathing part of the Anchored app. They're all read by me. You can create your own so it's perfect just for you. Give it a try. It's on iOS right now and excitedly.

It'll be out on Android in about a week's time. Have a lovely day my friend. Truly take care of yourself. I'm right here with you again tomorrow. So in everything, especially to yourself. Be kind.