The Shocking Link Between Panic Attacks and Carbon Dioxide Levels

Panic attacks are intense periods of fear or discomfort, often accompanied by physical symptoms like rapid heart rate, shortness of breath, or trembling. Just over 14% of the UK’s population suffer from at least one panic attack a month, with women far more likely to suffer than men. Although the triggers of panic attacks are typically associated with stressful situations or phobias, an intriguing body of research suggests that there might be a more hidden culprit: high levels of carbon dioxide (CO2).

Decoding the Link

Carbon dioxide is a naturally occurring gas present in our atmosphere. It’s also a by- product of human and animal respiration, and is expelled from our bodies when we breathe out. However, in high concentrations, carbon dioxide can become a health hazard. A study from the University of Iowa found that individuals with panic disorder are significantly more likely to panic in response to inhaling CO2 compared to those without the disorder. This reaction might be due to the way carbon dioxide affects our body’s pH balance. CO2 in the bloodstream can combine with water to form carbonic acid, which decreases the pH of the blood, making it more acidic. In response, our bodies attempt to restore balance, which can cause symptoms like rapid breathing – a response that can be interpreted as the onset of a panic attack.

High CO2 Environments: Where Are They?

Now that we know there’s a link between panic attacks and carbon dioxide, the first step to reducing the risk of a CO2 induced panic attack is to identify the places with potentially high CO2 concentrations.

Closed Spaces  Areas with poor ventilation, such as basements, attics, or underground parking garages, can have high CO2 levels. The lack of fresh air circulation means that CO2 generated by people breathing or by combustion processes (such as car engines) can build up over time.

Urban Centers Big cities with heavy traffic are another hotspot for elevated CO2 concentrations. Vehicles emit a significant amount of carbon dioxide, and in places with lots of traffic, this can lead to high local CO2 levels.

Indoor Spaces with Many People Think of a crowded bus, an office packed with coworkers, or a bustling gym. All these people in a confined space can lead to increased CO2 levels due to respiration.

“Sometimes heroism is nothing more than patience, curiosity, and a refusal to panic.” – Leif Enger, Author of ‘Peace Like a River’

How to Reduce Your Exposure to High CO2 Environments

While it’s not always possible to completely avoid these environments, there are ways to reduce your exposure to high CO2 levels.

Ventilate: Ensure spaces are well-ventilated, especially if they are crowded or if there’s a lot of combustion happening (like in a kitchen). Open windows and doors, use fans, and consider installing a ventilation system if necessary.

Spend Time Outside: Regularly spending time in open, green spaces can significantly reduce your exposure to CO2. Additionally, being in nature is known to have a positive effect on your mental health.

Use Air Purifiers: Air purifiers with activated carbon filters can help reduce CO2 levels in your home or office.

Limit Time in Crowded Spaces: Try to limit the time you spend in crowded indoor spaces. If that’s not possible, take regular breaks to step outside and get some fresh air.

Monitor Indoor Air Quality: CO2 monitors are relatively inexpensive and can provide you with an early warning if levels are getting too high. Consider asking your boss to instal CO2 monitors in your workplace- if it helps employees do their job, they may consider it worthwhile.

The link between panic attacks and carbon dioxide levels is a compelling reminder that our environments can directly impact our mental health. While more research is needed to fully understand this connection, awareness can empower us to make changes that benefit not only our physical health, but also our mental well-being.

If you struggle with panic attacks, consider discussing this research with your healthcare provider to explore whether reducing your exposure to high CO2 environments might be beneficial for you.