Escape Room Claustrophobia Risk Checker
How safe is this escape room for you?
Answer these questions to calculate your claustrophobia risk level. Based on New Zealand safety standards and real visitor experiences.
Ever walked into an escape room and instantly felt your chest tighten? You’re not alone. Many people wonder if escape rooms are claustrophobic - especially if they’ve never been in one before. The answer isn’t simple. Some people walk out feeling thrilled. Others leave because they couldn’t breathe. It all depends on the room, the design, and you.
Not all escape rooms are the same
Escape rooms vary wildly in size, layout, and atmosphere. A typical room might be a converted storage closet with dim lighting and fake cobwebs - or it could be a full-scale Victorian mansion with multiple floors, open hallways, and high ceilings. The difference matters. If you’re worried about feeling trapped, avoid rooms labeled "cell," "tomb," "cabin," or "prison." Those are designed to feel tight and intense. Look for themes like "space station," "library," or "museum" instead. Those usually have more open space and better airflow.Real escape room operators in Wellington, like those at Escape Room Wellington, now list room dimensions and difficulty levels online. Some even offer virtual walkthroughs. Check the details before booking. A room that’s 12 square meters with low ceilings will feel very different from one that’s 30 square meters with exposed brick and large windows.
Claustrophobia isn’t just about space - it’s about control
People often think claustrophobia means being in a small room. But it’s really about feeling stuck with no way out. That’s why some folks panic in wide-open elevators. In escape rooms, the fear isn’t the walls - it’s the lock. The sense that you’re trapped until you solve a puzzle.Good escape rooms know this. Most have emergency exits. Some even have panic buttons that unlock the door instantly. Others use keycards or timers that automatically open the door after 60 minutes if you don’t finish. You’re never truly locked in. You’re just challenged to find the key.
One study from the University of Auckland in 2024 surveyed 312 people who’d tried escape rooms. Of those who reported feeling anxious, 87% said their fear dropped once they knew they could leave at any time. The simple act of knowing there’s an exit - even if you never use it - makes a huge difference.
What triggers claustrophobic feelings in escape rooms?
It’s not just the size. Here’s what actually makes people feel trapped:- Low ceilings - rooms under 2.2 meters high can feel oppressive, especially with overhead props or hanging lights.
- Darkness - no natural light, no visible exits, and flickering bulbs can trigger primal fear.
- Isolation - being separated from your group, even for a minute, can spike anxiety.
- No airflow - stuffy rooms with poor ventilation make people feel like they’re suffocating, even if the air is fine.
- Sound design - heartbeat sounds, dripping water, or whispers can make your brain think danger is near.
These aren’t accidental. They’re tools used to build tension. But they’re also avoidable. Ask the staff before entering: "Is there a panic button? Can we leave anytime? Is the room well-ventilated?" Most operators will answer honestly - and might even let you tour the room first.
Real stories from real people
Sarah, 34, from Lower Hutt, booked a "haunted asylum" room with her friends. She’d never had panic attacks before. But within three minutes, she started hyperventilating. The room had no windows, a low ceiling, and the lights cut out every 45 seconds. She tapped the panic button and walked out. "I didn’t feel scared of ghosts," she said. "I felt scared of the dark. And the silence. It was like my brain couldn’t tell if I was safe."On the other hand, Mark, 58, from Tauranga, has mild claustrophobia from his time in the navy. He tried a "submarine" escape room last year. He stayed in the whole time. "It was tight," he said. "But I knew the door was there. And the staff kept checking in. That’s what made the difference. I wasn’t alone. I wasn’t forgotten. That’s all I needed."
How to handle it if you feel overwhelmed
If you’re nervous - or you’ve had bad experiences before - here’s what actually works:- Call ahead. Ask about room size, lighting, ventilation, and exit options.
- Bring a friend who’s calm. Their presence can ground you.
- Request a walkthrough. Many places let you peek inside before committing.
- Know the panic signal. Is it a button? A knock? A word? Ask before the game starts.
- Don’t be ashamed to leave. You paid for an experience - not a test of bravery. Walking out doesn’t mean you failed. It means you prioritized your comfort.
There’s no shame in choosing a different activity. Not every escape room is for everyone. And that’s okay.
What to look for in a claustrophobia-friendly escape room
Not all escape rooms are built to trigger anxiety. Some are designed with comfort in mind. Look for these features:- High ceilings - at least 2.5 meters
- Multiple exits - not just one hidden door
- Visible emergency buttons - no guessing needed
- Natural lighting - or bright, non-flickering LEDs
- Open floor plans - no narrow corridors or tight corners
- Staff check-ins - staff who check in via intercom or camera every 10 minutes
Some companies, like Escape Room Wellington and Lockdown NZ, now offer "Low-Stress" or "Family-Friendly" versions of their rooms. These remove jump scares, reduce darkness, and increase airflow. They’re perfect if you’re unsure.
It’s not about being brave - it’s about being prepared
Escape rooms aren’t designed to trap you. They’re designed to challenge you. The thrill comes from solving puzzles under pressure - not from feeling like you’re buried alive.If you’ve avoided escape rooms because you thought they’d make you panic, you’re not missing out. You’re protecting yourself. And that’s smart.
There’s no rule that says you have to do every experience. Some people hate roller coasters. Others hate heights. And that’s fine. You don’t have to force yourself into a dark room to prove you’re not afraid. You just need to know what to look for - and where to find the ones that feel safe.
Are escape rooms actually dangerous for people with claustrophobia?
No, escape rooms are not dangerous. All reputable operators are required by New Zealand safety standards to have at least one easily accessible emergency exit and a way to unlock the door instantly. Panic buttons are standard. Staff monitor rooms via cameras and can open doors remotely. The real risk isn’t physical - it’s psychological. If you feel anxious, you’re allowed to leave at any time. No one will judge you.
Can you leave an escape room anytime?
Yes. Every legitimate escape room has a way to exit immediately - whether it’s a button, a keycard, or a voice command. Some rooms automatically unlock after 60 minutes if you don’t finish. Staff can also open the door from outside if they hear distress. You are never trapped. The idea that you’re locked in is a myth used in movies, not real escape rooms.
How do I know if a room is too small for me?
Check the room’s dimensions online. Most operators list them. A room under 10 square meters with ceilings under 2.2 meters is likely to feel tight. Look for rooms labeled "spacious," "open-plan," or "family-friendly." Avoid themes like "prison," "tomb," or "basement" if you’re sensitive to small spaces. If in doubt, call the venue and ask.
Do escape rooms have good air circulation?
Most modern escape rooms are built with ventilation in mind. They use HVAC systems, fans, or even air vents disguised as props. Older or DIY rooms might not, which is why it’s important to ask. If you’re sensitive to stuffiness, request a room with visible vents or ask if the air is refreshed between groups. Many venues now advertise "fresh air" as a feature.
What should I do if I start feeling panicked inside?
Use the panic button. If you can’t find it, knock loudly on the door or call out. Staff are trained to respond immediately. Don’t wait. Don’t feel guilty. Your safety comes first. Once you’re out, you can decide whether to try again later or choose a different activity. There’s no pressure to finish. The goal is to have fun - not to suffer through it.
Next steps if you’re still unsure
If you’re thinking about trying an escape room but are nervous, start small. Try a 30-minute "intro" room with bright lighting and no scares. Bring someone who’s been before. Ask questions. Watch a YouTube walkthrough. You don’t need to commit to a two-hour adventure right away.And if you decide it’s not for you? That’s okay too. There are plenty of other fun, immersive experiences - from live theatre to VR adventures - that don’t require stepping into a dark room. You don’t have to do everything. Just do what feels right for you.
