THAT BAND AROUND YOUR CHEST THAT NEVER LOOSENS

It feels like someone's sitting on your chest. Like you're wearing a too-tight vest you can't remove. You can't get a satisfying deep breath, which makes you panic, which makes it worse. You've probably been to A&E, had ECGs, been told your heart is fine - but the tightness persists. Getting up in the morning is starting to feel overwhelming.

Constant chest tightness from anxiety is exhausting. You're always aware of your breathing, always monitoring your chest, always wondering if this time it's something serious. The reassurance that "it's just anxiety" doesn't make the physical sensation go away.

YOUR CHEST TIGHTNESS IS REAL - IT'S JUST NOT YOUR HEART

Anxiety creates genuine chest tightness through multiple mechanisms:

Muscle Tension

• Intercostal muscles (between ribs) contract

• Chest wall muscles tighten

• Diaphragm becomes restricted

• Creates band-like sensation

Breathing Pattern Changes

• Shallow, upper chest breathing

• Over-use of accessory breathing muscles

• Under-use of diaphragm

• Creates feeling of restriction

Nerve Sensitisation

• Chest nerves become hypervigilant

• Normal sensations feel amplified

• Creates constant awareness

• Maintains the tightness
  

  WHY "TAKE A DEEP BREATH" MAKES IT WORSE

  "Take a deep breath" is the worst advice for chest tightness. When your chest is tight, trying to force a deep breath:

  • Increases muscle tension

  • Triggers panic about not breathing

  • Makes tightness worse

  • Creates more anxiety

  What Actually Works:

  • Gentle, gradual breathing changes

  • Focus on exhale, not inhale

  • Side-breathing techniques

  • Movement-based breathing

  • Acceptance of shallow breathing temporarily