There’s nothing quite like the exhilaration of a good run, where the endorphins make you feel unstoppable. However, for some, this workout high can quickly turn into a feeling of intense anxiety, leading to disorienting symptoms such as heart palpitations, dizziness and overwhelming dread. This phenomenon, known as exercise-induced panic attacks, can be debilitating and often mistaken for a heart attack.
Panic attacks: The basics
A panic attack is characterized by extreme arousal that doesn’t match the situation, often feeling very unpleasant. It begins in the amygdala, the brain’s fear center, which reacts to perceived threats. When activated, it triggers the body’s fight or flight response, releasing adrenaline and causing symptoms like palpitations, sweating and shortness of breath.
What causes exercise-induced panic attacks?
Several factors contribute to exercise-induced anxiety:
1. Excess Lactic Acid
During intense workouts, your body produces lactic acid, which can affect brain function. Some individuals struggle to clear this acid, leading to heightened sensitivity in the amygdala and potential panic attacks.
2. Release of Cortisol
Exercise elevates heart and breathing rates, releasing cortisol, the body’s stress hormone. For some, this can lead to hyperarousal and panic, especially if they misinterpret their body’s normal reactions during exercise.
3. Underlying Anxiety or Panic Disorders
Individuals with pre-existing anxiety or panic disorders are more susceptible to panic attacks during workouts. Genetic factors may increase sensitivity to carbon dioxide, which can exacerbate panic symptoms.
Are some exercises more triggering than others?
Aerobic exercises like running or Zumba can induce panic attacks in those with panic disorders due to their oxygen demand, which increases heart rate and breathing. In contrast, slower workouts like yoga or Pilates may be less triggering, as they promote controlled breathing and relaxation.
What to do if you’re working out and have a panic attack
If you experience a panic attack while exercising, consider these steps:
- Stop exercising and try to slow your heart rate.
- Practice deep breathing exercises.
- Get fresh air if indoors.
- Stretch or lie down until the anxiety decreases.
- Reach out to a friend for support.
Two effective breathing techniques include the 4-7-8 method and box breathing.
How to prevent workout-induced panic attacks
To prevent panic attacks during exercise, it’s essential to understand your body’s limits. Start with low-intensity workouts like brisk walking or yoga, gradually increasing intensity as you become more comfortable. Regularly practicing relaxation techniques can also help maintain a balanced nervous system.
While exercise can be a source of anxiety for some, understanding the triggers and implementing coping strategies can empower individuals to enjoy their workouts without fear. Remember, if you experience frequent panic attacks, consulting a health care professional is crucial for effective management.
