Crying is a natural human response to a range of intense emotions, from profound sadness to overwhelming joy. While shedding tears can offer a sense of release, it often comes with the startling and uncomfortable sensation of being unable to catch one’s breath. This breathlessness during crying stems from complex biological processes that temporarily alter the body’s normal respiratory functions. Understanding these involuntary reactions can help demystify this common experience.
The Body’s Unconscious Reaction to Crying
When strong emotions trigger crying, the body’s autonomic nervous system (ANS) becomes involved. This system controls involuntary bodily functions and has two main branches: the sympathetic nervous system, responsible for the “fight-or-flight” response, and the parasympathetic nervous system, which manages “rest-and-digest” functions. At the onset of crying, sympathetic activity increases, preparing the body for a perceived threat.
This initial sympathetic activation can lead to physiological changes. Heart rate and electrodermal activity, which is the electrical conductivity of the skin, increase. The production of tears, however, is primarily mediated by the parasympathetic nervous system, indicating a complex interplay between these two branches. As crying subsides, the parasympathetic system becomes more dominant, helping the body return to a state of balance and promoting a sense of calm.
Why Breathing Becomes Difficult
The sensation of breathlessness during crying arises from several physiological mechanisms affecting the respiratory system. One contributing factor is laryngeal constriction, laryngospasm, where the vocal cords involuntarily close or narrow. This is a protective reflex meant to guard the airway, but intense emotional states can trigger it, restricting the flow of air. Prolonged crying can also cause the vocal cords to swell, further impairing their normal function.
Another factor involves the diaphragm, a dome-shaped muscle located between the chest and abdomen that is essential for breathing. During intense crying, particularly during sobbing, the diaphragm can experience erratic contractions or “sobbing spasms.” These involuntary movements disrupt the smooth, rhythmic pattern of breathing, making it challenging to take a full, steady breath. The effort involved can leave the breathing muscles feeling fatigued.
Crying can also induce hyperventilation (rapid, shallow breathing). When someone hyperventilates, they exhale carbon dioxide at a faster rate than the body produces it, leading to a temporary decrease in carbon dioxide levels in the blood. This imbalance can paradoxically create a feeling of not getting enough air, even though oxygen levels remain adequate. Common symptoms associated with hyperventilation include dizziness, lightheadedness, tingling sensations, and a feeling of air hunger.
Additionally, the emotional stress of crying can cause widespread muscle tension throughout the body, including in the chest and throat. This tightness can make the chest feel constricted, adding to the perception of difficulty breathing. The combination of these involuntary muscular responses and altered breathing patterns contributes to the distressing feeling of being unable to catch one’s breath during a crying spell.
What to Do When You Can’t Catch Your Breath
Experiencing breathlessness while crying can be unsettling, but the sensation is temporary and not dangerous. A primary strategy is to focus on slow, deep breathing, specifically diaphragmatic breathing. This involves breathing deeply into the belly rather than shallowly into the chest, which helps to calm the nervous system. Techniques such as box breathing, where you inhale, hold, exhale, and hold for equal counts, or the 4-7-8 breathing method, can help regulate respiration.
Finding a quiet space and self-reassurance can help calm the nervous system. Focusing on the breath, rather than the emotional intensity, can provide a sense of control and aid in recovery. This physiological response is a normal, though uncomfortable, part of intense emotional release. The body is working to process the emotion and will naturally return to its regular breathing pattern.
While the sensation of not being able to breathe during crying is benign, there are instances when medical attention may be necessary. If breathlessness persists long after crying stops, or is accompanied by symptoms like chest pain, bluish lips or skin, confusion, or a rapid and irregular heartbeat, seek medical evaluation. These symptoms could indicate an underlying issue that requires professional assessment.