MentalExpert audio6 min read

What anxiety feels like in the body, and how to calm it

Racing heart, tight chest, upset stomach: what is going on and how to settle it.

Read it, or listen hands-free.

Quick answer

  • Anxiety triggers the body's stress response, which can cause a racing heart, tight chest, shaky hands and an upset stomach.
  • These feelings are uncomfortable but not dangerous, and they pass.

What's happening

When your brain senses a threat, it releases adrenaline. Your heart speeds up and your breathing gets shallow so your body is ready to act, even when there is nothing to fight or run from.

Key facts

Physical symptoms are very common.

Many people visit a doctor for chest or stomach symptoms that turn out to be anxiety.

Long, slow breaths calm the stress response.

Breathing out for longer than you breathe in signals safety to your nervous system.

What you can do

  • Try breathing in for 4 counts and out for 6, for two minutes.
  • Name five things you can see to bring yourself back to the present.
  • Move your body: a short walk burns off adrenaline.

When to get help

  • Chest pain you are not sure about: call 911.
  • Anxiety that stops you working, sleeping or leaving home.
  • Thoughts of harming yourself: call or text 988.

This guide is for general information. Check with your health provider about your own situation. Facts checked against the Canadian Mental Health Association.

Related guides

General information only, not medical advice. Need help now? Emergency 911. Nurse advice 811. Suicide crisis: call or text 988.