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Writer's pictureSarah - MoodLifter

I want to exercise but getting out of breath panics me

Deciding you want to start exercising can be daunting, especially when the physiological changes in your body—like a racing heart, tight lungs, or heavy muscles—feel overwhelming.

These sensations can be particularly intense if you've experienced panic attacks or if you're neurodivergent and find it challenging to process sensory information. The good news is that there are strategies to help you navigate these feelings and sensations without feeling out of control. Here are some key tips to get started:






1. Reframing Your Experience

One of the most powerful tools in managing overwhelming sensations during exercise is reframing how you perceive them. Instead of viewing these sensations as signs of being unfit or out of control, understand that they are your body's natural response to increased activity. Your heart rate increases to pump more oxygen-rich blood to your muscles, your lungs work harder to supply that oxygen, and your muscles feel heavy because they are being taxed and are adapting to the new demands placed on them.


Reframe the Discomfort:

  • Thought: "I can't do this. I’m too unfit."

  • Alternative Thought: "This is my body adapting and getting stronger."

By acknowledging that these feelings are part of the adaptation process, you can begin to see them as positive signs of progress rather than obstacles.


If this reframe feel too much aim for other positive associations, if you love dogs remind yourself how joyous a panting dog is.


2. Allow Yourself to Rest and Recover

Rest is a crucial component of any fitness routine, yet it is often overlooked. Allowing yourself permission to rest during exercise can help manage the overwhelming sensations that come with physical exertion. Remember, it's okay to pause, take a break, and let your body recover.

Rest Strategies:

  • Notice when to rest

  • This can be an external cue of Set an alarm / reminder.

  • An internal cue you can use a song for this... When my heart rate is 130 I will stop (same beat as Taylor swift "you belong with me"). Then when that feels effortless you could up it it 140 and then build up to 160bpm (same beat as "Shake it off")

  • Pause and Stand Still: Give your body a moment to catch up and recharge.

  • Close Your Eyes: This can help reduce sensory overload and bring a sense of calm.

  • Sit Down: Sitting can ease the physical strain and help regulate your breathing.


By incorporating these rest strategies into your routine, you can make the experience of getting fit more manageable and less overwhelming.



3. Understand Your Sensory Profile

Your sensory profile can greatly influence how you experience exercise. You may find certain environments or activities more challenging based on how your brain processes sensory information.


Consider These Factors:

  • Distractions: Determine if having someone with you helps distract from bodily sensations or if it adds to sensory overload.

  • Environment: High places, visually busy settings, or uneven ground can be overstimulating. Opt for smooth, flat, and visually calm environments.

  • Visual Focus: Fixing your eyes on one point directly in front of you can be soothing, while looking around or focusing on distant points can be upregulating so is great to wake you up but not good if overwhelmed

Understanding and adjusting these factors can help create a more comfortable exercise experience.


4. Adjust Your Breath and Movement

Often, discomfort during exercise can cause poor posture or shortness of breath. Focus on slow, controlled exhalations to soothe your nervous system. Adjusting your body can also help find a more comfortable and effective posture.


Tips for Adjustment:

  • Focus on Exhalation: Your body will naturally inhale. Slow, long exhalations can help reset your nervous system.

  • Postural Adjustments: Raise and lower your shoulders back and down, flap your hands, tap your fingers, or wiggle your hips to align your pelvis. These adjustments can provide comfort and improve your exercise form.


5. Work Out What Suits You

Everyone's body responds differently to exercise. Some people are naturally built for endurance, while others excel with short bursts of power. Explore different types of movements and paces to find what feels best for you. Do you need structure or a preplanned workout or flexibility to move intuitively.


Exploration Tips:

  • Experiment with Different Activities: Try programs like Couch to 5k or apps like Zombies, Run! for motivation. Check out Darebee for at-home workout ideas.

  • Make it Playful: Treat exercise as an experiment to see what works for you. Avoid pressuring yourself to like everything you try.

  • Seek Professional Guidance: If you have the resources, consider hiring a personal trainer. Discuss your needs and preferences with them to ensure their approach aligns with your goals.


Final Thoughts

Building up positive relationship with exercise and how our body feels during it that requires patience, resilience, and self-compassion. By reframing your perspective on physiological changes, allowing yourself to rest, understanding your sensory profile, adjusting your breath and movement, and exploring what suits you, you can make this journey less overwhelming and more empowering. Embrace the process, honour your body’s signals, and celebrate your progress along the way.


For other perspectives I have a great blog from Amy Snelling on diet culture and during a lockdown I put up a post about exercising at home



Sarah is an Occupational Therapist and personal trainer who is passionate about helping people flourish @MoodLifterPT  She is always happy to be contacted if you want to find out more.



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