SANA SHAIKH
By Sana Shaikh

BHMS and Yoga Trainer

08 August 2022
Medically reviewed by
Sudeshna Saha
Bachelor of Physiotherapy
how-to-relieve-chest-tightness-from
Table of Contents

Panic condition is a shared cognitive disorder involving nearly -four in 100 people. Duplicated attacks of Tension associated with constant apprehension or behavioral transformations may lead to signs like chest pain.
Chest pain is present in about 21% to 71% of panic episodes.
About 19% - 26% of patients in crisis clinic units who have chest ache have the panic condition. The chest pain due to Stress suggests that such patients unnecessarily undergo cardiac tests; however, the actual cause remains undiagnosed in many instances.

What Causes Chest Tightness?

Multiple issues can cause tightness in the chest. There is nothing to ignore in the problem of chest tightness because Any severe disease can cause it, and it can affect your life on different levels. Never neglect the issue of chest tightness, rush to the physician if necessary, and be frankly open about any symptoms you feel are relevant to the problem. (Janson, C., Björnsson, E., Hetta, J. and Boman, G., 1994)

The reasons for the pain or tightness in the chest can include the following types of signs -
•    Infection
•    Injury
•    Anxiety
•    Cardiovascular conditions
•    Lung conditions
•    Digestive problems.

COVID-19

The most important event of 2022, a widespread disease, leading cause of Anxiety Covid 19. Symptoms of COVID-19 are as follows
•    trouble breathing
•    bluish lips
•    persistent drowsiness

Anxiety

Chest tightness is one of the symptoms of Anxiety. Anxiety is a standard prerequisite. About 40 million adults in the United States have an Anxiety disorder. Others may co-occur, including
•    breathing rapidly
•    difficulty breathing
•    pounding heart
•    dizziness
•    tightening and aching muscles
•    nervousness

GERD

Gastroesophageal reflux disease, usually directed to as GERD, happens when abdomen acid traverses back up from the abdomen to the esophagus, the tube bordering your jaws and stomach
•    A sizzling feeling in the chest
•    Difficulty in consuming
•    Chest Discomfort
•    The sense of a lumpy throat

Muscle strain

Muscle tension is a typical reason for tightness in the compartment. Testing of the intercostal muscles, in particular, can cause symptoms.
•    pain
•    tenderness
•    difficulty breathing
•    swelling

Pneumonia

Pneumonia is an infection of one or both of your lungs. Your lungs are filled with tiny air sacs that help oxygen get into the blood. Chest tightness, other symptoms include:
•    chest pain
•    confusion, especially if you're older than 65
•    cough
•    fatigue
•    sweating, fever, chills
•    lower than average body temperature
•    shortness of breath
•    nausea and diarrhea

What are the various reasons for chest pain due to Anxiety?

Different elements that donate to the cause of chest pain induced by panic episodes are classified into cardiac or noncardiac causes. (MedlinePlus, US National Library of Medicine.)
Following are some of the different causes of chest pain from Anxiety-

Noncardiac reasons –

The pain can arise in the musculoskeletal system or esophagus. It can be due to hyperventilation.

Cardiac reasons –

Cardiac pain due to Anxiety can also be due to the direct action of anxiety-linked mechanisms on the heart. The combination of these factors may result in the contraction of the muscular wall of the coronary arteries that supply the heart muscle (coronary artery spasm).

Small-vessel ischemia -

Anxiety may even result in compaction of the little containers of the heart due to sympathetic overactivity. 

How is anxiety-induced chest pain Differentiated from that of a Heart Attack?

A heart attack happens in 805,000 individuals in the U.S. every year. Only 2–4% of people with chest pain who arrive to visit a physician obtain proper heart pain relief. However, chest pain can be threatening, as it is always potentially due to a heart attack. It is essential to understand that Anxiety, chest pain, and pain due to a heart attack are similar. There are also some essential discrepancies.

A heart seizure has an independent reason. It happens due to a backup in a person's coronary artery. Also, compartment pain from a Dread or panic attack often develops when an individual is at rest. By contrast, heart attack pain most often develops when a person is active. Pain from a heart attack also frequently travels from the chest to other parts of the body, such as the jaw, shoulders, and arms.
In contrast, chest pain stemming from Anxiety remains in the chest. Furthermore, Anxiety chest pain may feel sharper than the pain caused by a heart attack, which people often describe as a squeezing, heavy pressure. There is also a difference in whom panic attacks and heart attacks affect. (Heart Foundation, Australia)

What Can be done to Reduce Chest Pain Caused by Anxiety?

To stop Anxiety chest pain, you have to go straight to the origin: your Anxiety. Following are the ways to manage your Anxiety with simple yet essential steps that one can take and avoid Anxiety and chest tightness, or pain problems to Anxiety.

Deep breathing-

Though you can find many different types of breathing exercises online, a simple but effective exercise is as follows: Put one hand on your belly and your other hand on your chest. The practice of deep breathing can help you by reducing the extra load of your thoughts on your mind and help you out with the Anxiety to get an instant to relieve chest tightness. 

Meditation-

Meditation and other relaxation exercises (like journaling, counting, and visualizing) can be practical tools for calming the brain and slowing anxious thoughts.
Meditation is an ayurvedic practice that has been in practice for thousands of years, and even a few minutes can help wipe away stress and restore inner peace. Many websites (including YouTube) offer free guided meditations, and no equipment is needed.

Exercise-

Getting up early and engaging in exercises is one of the best ways to help decrease your Anxiety—and a daily exercise routine is the best way to keep generalized Anxiety in check.
It can be a welcome distraction from racing thoughts, and exercise can decrease muscle tension and increase serotonin and other anti-anxiety neurochemicals. 
Limit alcohol, caffeine, and smoking-
The misuse of any substance is harmful to our physical body, and that affects our mental state. Smoking cigarettes and drinking alcohol can feel like they are helping out with your problem of Anxiety, but in reality, they are not. Smoking cigarettes can worsen your mental health and also affect your physical health. 

Sleep-

Sleep can be the least important thing on your mind in the middle of an Anxiety or panic attack; getting enough sleep is essential for keeping your Anxiety in check.
Sleep deficiency has been linked to Anxiety, depression, and other forms.

Conclusion. 

Chest pain can come together with both Anxiety and Panic attacks. Individuals who acquire such seizures repeatedly may have an Anxiety disorder.
These disorders are curable. It is necessary to acquire a diagnosis from a physician so that an individual can get the most suitable treatment.
If someone is experiencing sudden chest pain, they should seek immediate medical treatment to rule out a heart attack.

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