Why Can’t I Get a Full Breath? Understanding “Air Hunger” in Perimenopause

Why Can’t I Get a Full Breath? Understanding “Air Hunger” in Perimenopause

By Dr. Cheryl Koelling, DC, M.Ed, Founder of Strong & Steady Her™

Have you ever caught yourself sighing deeply, over and over again?
Or maybe you're sitting still — not stressed, not moving — and yet you feel like you can’t quite get enough air.

It’s not a full-on panic attack. You’re not wheezing or coughing. But there’s a tightness in your chest, a slight pressure in your throat, and an almost compulsive need to yawn or take a big inhale.

This unsettling sensation is often called “air hunger.” And for many women, it becomes an unexpected — and unexplained — symptom during perimenopause.

You’re not imagining it. You’re not crazy. And you’re not alone.

Let’s talk about why this happens, what your body’s trying to tell you, and how to respond with clarity instead of fear.

What Is Air Hunger?

Air hunger is the sensation of not being able to get a deep enough breath, even though your oxygen levels are normal. It can feel like:

• A need to sigh, yawn, or breathe in deeply often

• Shortness of breath without exertion

• Tightness in the chest or throat

• Anxiety or restlessness when breathing feels “off”

This symptom is often confused with asthma or heart issues, but in many cases — especially for women in their 40s and 50s — the root cause is hormonal.

The Hormonal Link to Breathing Changes

Estrogen and progesterone don’t just influence your reproductive system — they also play important roles in respiratory regulation and nervous system tone.

As estrogen begins to decline during perimenopause, women may experience changes in the way their autonomic nervous system (the one that controls involuntary functions like breathing and heartbeat) operates. This can lead to:

• Increased sensitivity to carbon dioxide levels

• Altered breathing patterns during rest

• Heightened perception of shortness of breath

Additionally, progesterone has a mild respiratory stimulant effect, helping keep your breathing rhythm steady and relaxed. When progesterone drops, especially during the late luteal phase or in perimenopause, it can result in irregular or shallow breathing patterns — even at rest.

📝 Studies show that both estrogen and progesterone influence respiratory drive and may affect symptoms like air hunger or breathlessness during hormonal transitions (Behan, 2011; LoMauro & Aliverti, 2018).

The Anxiety Loop: Chicken or Egg?

The frustrating part of air hunger is how quickly it can trigger anxiety, especially when it feels like you can’t catch your breath.

But here’s the nuance: anxiety doesn’t always cause the air hunger — it often follows it.

The body senses a subtle imbalance or irregularity in breathing. The brain interprets this as danger. The nervous system fires up. And now, you’re not only breathing shallow — you’re also feeling panicked about it.

That’s the feedback loop. And breaking it starts with understanding what’s actually happening.

What Helps: Grounding Your Nervous System + Supporting Hormones

The solution isn’t to force deep breaths — that can sometimes make the sensation worse. Instead, focus on creating nervous system safety, supporting healthy respiration, and calming inflammation.

✅ Gentle Breathwork (Not Deep Breathing)

Try box breathing or humming breath to regulate the nervous system without overloading your lungs.

✅ Magnesium + B Vitamins

These support the nervous system and help regulate muscle and nerve function — including the respiratory muscles.

✅ Movement (Especially Walking or Rebounding)

Low-impact movement helps regulate breath rhythm, improve CO₂ tolerance, and lower cortisol levels.

✅ Reduce Caffeine + Processed Sugar

Both can increase the perception of breathlessness and amplify anxiety in sensitive individuals.

✅ Track Hormonal Patterns

Some women notice air hunger spikes during certain phases of their cycle or during estrogen dips. Tracking symptoms can help you connect the dots and time your support strategies more effectively.

You’re Not Broken — You’re Becoming More In Tune

The scariest part of air hunger is how invisible and unnerving it feels — especially when doctors can’t find anything “wrong.” But just because it’s not measurable on a lab test doesn’t mean it’s not real.

Your body is adjusting. Your brain is recalibrating. And your breath is simply another way your body speaks.

You can feel steady again. You can feel safe in your body. It starts with understanding, and continues with support.

Breathe Easy, Move Freely, and Feel Like You Again

Join the Strong & Steady Her™ membership — designed for women navigating the symptoms of perimenopause and menopause with clarity, strength, and community. You’ll get weekly strength-based movement, hormone-balancing nutrition, nervous system regulation tools, and a sisterhood of women who know exactly what you’re going through.

You’re not alone — and you don’t have to figure this out by yourself.

✨ Click here to learn more & join now.

📚 References:

• Behan, M. (2011). The ventilatory effects of progesterone in women. Ventilatory Control and Sleep, 77–85.

• LoMauro, A., & Aliverti, A. (2018). Respiratory physiology of pregnancy: Physiology masterclass. Breathe, 14(4), 297–301.

• Wise, P. M., et al. (2009). Hormones, aging, and the brain: The endocrine basis of aging neurobiology. Dialogues in Clinical Neuroscience, 11(1), 7–20.