If you have chronic fatigue syndrome (CFS) and struggle with shortness of breath, you’re not alone. Many people with CFS experience a sensation of not getting enough air, even when they’re resting. This symptom can feel scary—but in most cases, it’s not caused by a lung or heart condition. Instead, it’s often connected to nervous system dysregulation, muscle weakness, and poor breathing patterns linked to CFS.

In this blog, we’ll share 3 gentle, effective tips to help manage shortness of breath and bring more ease to your breathing.

1. Shift to Diaphragmatic (Belly) Breathing

Many people with CFS unintentionally breathe with their chest and shoulders, especially when feeling anxious or overstimulated. This shallow chest breathing makes it feel like you’re not getting enough air—and it actually tells your nervous system to stay in “fight or flight.”

💡 Try This:

• Lie down or sit in a reclined position with one hand on your chest and the other on your belly.

• Inhale slowly through your nose, letting your belly rise.

• Exhale gently through your mouth, feeling your belly fall.

• Keep your chest still and breathe slowly for 1–2 minutes.

Practicing this regularly can calm your system and improve oxygen intake over time.

Video to Watch: Learn this technique in action with this video on breathing for nervous system regulation.

2. Use Restorative Positions to Support Easier Breathing

When shortness of breath flares up, your body may need help getting into a position that makes breathing easier. Lying flat can sometimes make it worse, especially during flares or post-exertional malaise (PEM).

💡 Try This:

• Sit upright with support behind your back and a slight forward lean.

• Use pillows to prop yourself up when resting or lying down.

• Try the “tripod position”: sit with your elbows resting on your knees and gently lean forward.

These positions reduce the strain on your chest and help your diaphragm work more efficiently.

Video to Watch: For practical posture tips, watch this video on positioning for energy conservation.

3. Calm the Fight-or-Flight Response

In CFS, shortness of breath is often linked to an overactive stress response. When your nervous system feels unsafe—even from sensory overload or mild exertion—it can trigger rapid breathing and breathlessness. Calming your system can make breathing easier.

💡 Try This:

• Use 4-6 breathing: inhale for 4 seconds, exhale for 6.

• Play calming sounds or nature audio.

• Take breaks from screens and stimulation throughout the day.

Over time, these habits can help your body shift into a “rest and repair” mode, making it easier to breathe and recover.

Video to Watch: For more on reducing overactivation, check out this video on calming the stress response in CFS.

Final Thoughts

Shortness of breath in CFS can be unsettling, but with the right strategies, you can help your body feel safer and breathe more comfortably. Focus on nervous system support, gentle breathing, and restful positioning. These small changes can make a big difference.