When intense emotions like sadness or grief overwhelm us, the physical act of crying can sometimes lead to a frightening sensation of being unable to catch a breath. This experience of breathlessness or restricted breathing during a hard cry is a common physiological reaction. The feeling arises from a complex, temporary disruption of the body’s normal respiratory mechanics and chemical balance. Understanding the underlying science reveals that this uncomfortable feeling is a natural result of the body’s reaction to acute emotional stress.
The Body’s Fight or Flight Response
Intense emotional distress is registered by the brain as an acute threat, which swiftly activates the body’s defense system. This response is managed by the sympathetic nervous system, initiating the “fight or flight” reaction. Even though the distress is emotional, the body prepares for immediate physical action.
This sympathetic activation triggers physiological changes, including an increase in heart and respiration rates. This preparatory state also causes muscle tension, which sets the stage for the physical symptoms that lead to the feeling of breathlessness. The body is bracing itself, which affects the smooth, involuntary process of breathing.
Mechanical Causes of Airway Constriction
The physical action of sobbing directly interferes with the smooth operation of the respiratory system, creating the sensation of a blocked airway. Intense crying involves the involuntary, spasmodic contractions of the diaphragm, the large dome-shaped muscle located beneath the lungs.
During a fit of sobbing, the diaphragm can go into spasm, causing the characteristic “catch” or “hitch” in the breath that feels like an inability to inhale fully. This temporary spasm disrupts the diaphragm’s normal rhythmic movement, restricting the volume of air that can be taken in. Simultaneously, the muscles surrounding the glottis—the part of the larynx that includes the vocal cords—can constrict. This muscular tightening around the throat creates the feeling of a “lump in the throat,” further contributing to the difficulty in drawing a deep, satisfying breath. These mechanical disruptions combine to create the physical reality of restricted airflow, which the brain interprets as a struggle to breathe.
How Hyperventilation Alters Breathing Chemistry
Beyond the mechanical restriction, the rapid, shallow, and irregular breathing patterns that accompany intense crying lead to a significant change in the body’s internal chemistry. This pattern is known as hyperventilation, which involves exhaling more than is inhaled.
When this occurs, the body expels carbon dioxide (CO2) at an excessive rate, causing the level of CO2 in the bloodstream to drop below its normal range. Low CO2 levels cause respiratory alkalosis, which can lead to a constriction of the blood vessels, including those supplying the brain. This reduction in blood flow can manifest as symptoms like dizziness, lightheadedness, and tingling in the extremities. This change in blood chemistry also triggers the sensation of “air hunger,” a powerful urge to breathe that further exacerbates the feeling of being short of breath.
Steps to Manage and Regain Control
When the feeling of breathlessness strikes during crying, the goal is to break the cycle of hyperventilation and restore normal respiratory patterns. The most immediate and effective technique is to focus on extending the exhalation, which helps to slow the breathing rate and allow CO2 levels to normalize.
Extending Exhalation
Try pursed-lip breathing, which involves puckering the lips as if blowing out a candle, and slowly breathing out for a count longer than the inhale. This simple act helps to raise the carbon dioxide level in the blood by creating a slight resistance to the outflow of air.
Diaphragmatic Breathing
Another strategy is to seek a quiet, safe space and shift your focus from chest breathing to diaphragmatic, or “belly,” breathing. Place one hand on the chest and the other on the abdomen just below the ribcage, then concentrate on making the lower hand rise with each slow, deep inhalation. This helps to strengthen and relax the diaphragm, promoting a more efficient and calming respiratory rhythm.
Chemical Restoration
If the feeling of suffocation is intense, breathing into cupped hands or a small paper bag for a few minutes can help re-inhale some of the expelled CO2. This rapidly restores the necessary chemical balance.