Anxiety Impacts More Than Your Head; How It Can Affect Your Heart and Health, Too
TL;DR
• Anxiety can create real body sensations (fast heart, chest tightness, air hunger).
• Most settle as your nervous system downshifts, but some symptoms need medical care.
• Use one 60-second body reset before you Google anything.
• If symptoms are new, severe, or different from your “usual,” get checked.
Most people recognize that anxiety is a mental health condition. There’s no denying how much it can impact your head. It can cause irrational fear, lead to depression, and lead you toward a state of constant uncertainty.
However, anxiety can also impact your physical health, too. Specifically, it can affect your heart health. Unfortunately, long-term anxiety can create more than just mental health problems. If your anxious symptoms start to impact your heart or other areas of the body, medical attention might be needed, and that can create a sort of vicious cycle that causes you to become even more anxious.
Let’s take a closer look at how anxiety can affect your heart and the rest of your body and what you can do to calm your anxious mind.
What’s common with anxiety vs when to seek care
This quick guide is not medical advice, just general info. If you’re unsure, get medical help.
Common with anxiety (often brief and activity-related)
– Heart racing or pounding that eases within minutes of calming down
– Chest tightness that improves with slower exhale breathing or movement
– Lightheaded after shallow breathing; resolves with slower, deeper breaths
– Tingling in hands/face during high anxiety that settles with CO2 balance (slower exhale)
Red-flags (seek urgent medical evaluation)
– Chest pain or pressure that is new, severe, or radiates to arm, jaw, or back
– Shortness of breath at rest that does not improve with calming or sitting up
– Fainting, confusion, blue lips/face, or an uneven heartbeat you can see/feel persistently
– Symptoms after exertion that do not settle with rest
– Any symptom that feels different from your usual anxiety pattern
Anxiety and Heart Health
So, what does anxiety have to do with your heart?
When you’re in an anxious, fearful state, your mind and body tend to go into “fight or flight” mode. Your mind perceives a threat, even if there isn’t one. It’s a great defense mechanism when you’re really in danger. But, because anxiety often occurs when no real danger is present, this defense mechanism can feel like it’s always on.
One of the side effects of being in a fight or flight mindset is a racing heart. Again, that’s okay in small bursts when you need adrenaline to deal with a legitimate threat. But when your heart is almost constantly racing, it might cause your blood vessels to narrow. It can affect your overall body temperature and lead to hot flashes. It can also cause tightness in your chest and might even increase your risk of cardiovascular illnesses.
Simply put, anxiety can cause a heavy strain on your heart. It causes it to work overtime and may make you more susceptible to heart conditions in the future.
A 60-second body reset (use first, then decide next steps)
Inhale 4, exhale 6 for 10 breaths (longer exhales cue safety).
Drop your shoulders and unclench your jaw.
Place one hand over your heart and one on your belly; say, “Right now I am safe enough.”
Recheck: Has intensity dropped at least 10–20% If not, consider medical care if symptoms are concerning or new.
Respiratory Issues
In addition to potential heart problems, anxiety can also cause respiratory issues that make it difficult to breathe. When you’re anxious, you might experience shortness of breath. During extreme moments of fear, you might even be prone to hyperventilating.
Again, in small doses, shallow breathing doesn’t really pose a problem. However, when it’s persistent, it can cause you to feel dizzy or faint. It can lead to lightheadedness, and even weakness in the body.
Breath you can trust (without getting dizzy)
• If slow breathing makes you lightheaded, stand and walk slowly while counting exhale to 6.
• Try the “smell the soup, cool the soup” pattern (soft inhale nose, soft exhale mouth).
• If you’ve been over breathing, cup your hands loosely over your mouth for 20–30 seconds or switch to humming to gently raise CO2.
A Weakened Immune System
Speaking of weakness, studies have shown that prolonged anxiety can lead to impaired immune function. It can slow down and potentially turn off the areas of the body’s immune system that help to fight off illnesses. You might notice yourself getting sick more frequently, and you’ll be more prone to serious conditions.
Digestive Issues
One of the biggest physical problems people with anxiety tend to notice is difficult digestive issues. When you’re anxious, your body produces more of a hormone called cortisol. Too much cortisol can block processes like digestion. That can make you feel nauseous or like your stomach is churning. It can also lead to problems going to the bathroom and potentially cause issues like IBS or other digestive diseases.
What Can You Do?
If there’s any good news about anxiety, it’s that it is often very manageable with the right help. However, it’s hard to “beat” on your own, especially if you’re experiencing both physical and mental symptoms.
If the effects of anxiety are taking a toll on your overall quality of life, don’t hesitate to reach out for help. Anxiety therapy is often the best way to get to the root cause of your anxiety and learn how to manage it on a daily basis. The better you’re able to keep your symptoms.
To find out more about my services, start here: Anxiety Therapy
Find support where you are: Boise Area • Salt Lake City Area • Denver Area • Connecticut
FAQ
How do I tell anxiety chest tightness from something serious
Pattern and response matter. Anxiety-linked tightness often improves within minutes with longer exhales, changing posture, or light movement. New, severe, or spreading pain, or anything that feels “not like me” deserves medical evaluation now.
Why does my heart pound at night
Stress chemicals linger and quiet rooms amplify body awareness. Try a bedtime “close-the-day” mini routine: dim lights, two minutes of gentle stretching, a 3-line brain dump, then a short audio you only use at bedtime.
Breathing makes me feel worse, what else can I do
Skip long holds. Use temperature (cool water on wrists), a brief walk, or a shower. Return to shorter exhales (4 in / 6 out) when your body loosens.
About the Author
Taylor Garff, M.Coun, LCPC, CMHC, LPC, is a licensed therapist with over 10 years of experience helping adults manage anxiety, overwhelm, and identity challenges. He is certified in HeartMath, Safe and Sound Protocol (SSP), and breathwork facilitation. Taylor is the founder of Inner Heart Therapy, where he provides online therapy across multiple states.
Last reviewed: November 5, 2025 by Taylor Garff, LPC, LCPC, CMHC
