How to Overcome Shortness of Breath in CFS Recovery
Introduction
Shortness of breath can be one of the scariest symptoms of chronic fatigue syndrome (CFS) and nervous system hypersensitivity. It can make you feel like you’re running out of oxygen, like your lungs are shutting down, and it often leads to panic attacks, dizziness, and heart palpitations.
If you’ve experienced this, you know how terrifying it can be. But I want to reassure you: your lungs are okay.
In this post, I’ll break down:
✅ Why shortness of breath happens in CFS
✅ How it leads to panic attacks
✅ Why your body is actually getting enough oxygen
✅ How to retrain your brain to stop reacting to it
By the end, you’ll understand why this symptom is not dangerous and how you can finally stop fearing it.
Why Does Shortness of Breath Happen?
Shortness of breath in CFS isn’t caused by lung damage or an actual oxygen shortage. Instead, it’s a response from your nervous system trying to limit your activity.
🔴 Your brain places “limiters” on your body.
When your nervous system is stressed and hypersensitive, your brain limits activity to prevent more stress. It does this by triggering:
- Fatigue
- Chronic pain
- Dizziness
- Brain fog
- Shortness of breath
🔴 It’s a stress response, NOT an oxygen problem.
When you feel anxious, wired, or overstimulated, your breathing changes. You might breathe too shallow or too fast without realizing it, causing you to feel like you’re not getting enough air.
🔴 Fear makes it worse.
Once you notice shortness of breath, fear kicks in. This activates fight or flight mode, making your heart race and your breath feel even more restricted.
The result? A downward spiral of symptoms that can lead to a panic attack.
How Shortness of Breath Leads to Panic Attacks
Shortness of breath can quickly trigger other symptoms like:
⚠️ High heart rate (because your brain thinks you’re in danger)
⚠️ Tingling in hands and feet (from hyperventilation)
⚠️ Dizziness or lightheadedness (from low CO₂ levels)
⚠️ Pins and needles or numbness
This creates a cycle:
1️⃣ You feel short of breath.
2️⃣ You start panicking and breathing faster.
3️⃣ Your heart beats faster, making you more lightheaded.
4️⃣ You start hyperventilating, making symptoms worse.
5️⃣ You feel completely out of control → Panic attack.
I’ve been there. I’ve had panic attacks in my car, in shopping malls, and even while driving through tunnels because I felt “trapped” with no way to escape.
But here’s the key: Your lungs are working just fine. The issue is how your brain is interpreting the situation.
The Mindset Shift That Changed Everything
The biggest turning point for me was realizing that my lungs were never shutting down.
💡 I learned that my body was getting all the oxygen it needed.
💡 The issue wasn’t my lungs—it was my nervous system overreacting.
This became clear when I was in the hospital at my worst. I had been bedridden for eight months, barely eating, and hadn’t slept in two weeks.
I was convinced my lungs were shutting down. The doctors rushed to do an emergency lung X-ray—and guess what?
🩻 The scan was completely normal.
A doctor handed me a small Ativan pill (for anxiety), and before I even swallowed it, I suddenly took a deep, full breath for the first time in hours.
That’s when I realized: my breathlessness was driven by fear, not an actual lung problem.
How to Stop Shortness of Breath in Its Tracks
If your medical tests have ruled out lung issues, then your shortness of breath is from nervous system dysregulation. Here’s how to break the cycle:
✅ 1. Remind Yourself: “My Lungs Are Okay.”
Your body is getting enough oxygen, even if it doesn’t feel like it. Repeat this to yourself whenever shortness of breath kicks in.
✅ 2. Slow Your Breathing—But Don’t Force It.
Instead of taking deep breaths (which can make hyperventilation worse), try:
🟢 Box Breathing → Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.
🟢 Extend Your Exhale → Focus on breathing out slowly instead of gasping for air.
✅ 3. Shift Your Focus Away from Breathing.
Over-focusing on your breath keeps the fear cycle going. Try:
✔️ Listening to music
✔️ Watching a show
✔️ Reading something engaging
✅ 4. Label It as a “False Alarm.”
Instead of thinking “I can’t breathe,” say:
✔️ “This is just my brain overreacting.”
✔️ “I know this feeling will pass.”
✅ 5. Treat the Root Cause: Nervous System Healing
To fully eliminate shortness of breath long-term, you need to calm your hypersensitive nervous system. That means:
✔️ Reducing stress and fear around symptoms
✔️ Slowly reintroducing movement and activity
✔️ Rewiring your brain’s response to physical sensations
Final Thoughts: You’re Not Alone in This
Shortness of breath feels scary, but it is NOT dangerous.
The key is to break the fear cycle and retrain your brain to stop reacting to normal body sensations as a threat.
💡 Remember:
- Your lungs are working fine.
- You are not actually running out of oxygen.
- The more you stop fearing it, the faster it goes away.
If you take anything away from this, let it be this: Your breathlessness is NOT a sign of something dangerous. It’s just your nervous system sending the wrong signals.
Want More Support? Join Recovery Academy!
If you need step-by-step guidance on how to retrain your nervous system and stop symptoms like shortness of breath, check out Recovery Academy:
✅ Weekly coaching calls
✅ A supportive community of Thrivers
✅ Tools to help rewire your nervous system
👉 Click here to learn more → Recovery Academy
What’s Your Biggest Takeaway? Comment Below!
💬 Have you experienced shortness of breath with CFS?
💬 What strategies have helped you the most?
Let’s support each other in the comments! 💙
And remember:
✨ You are just one mind shift away from thriving health. ✨