According to the Cleveland Clinic, panic attacks are quite common; every year, up to 11% of Americans experience one. Considering that it's so commonplace, older adults are no exception to experiencing such an event.
Even though panic attacks aren't actually dangerous to your health, they're very frightening to go through. Plus, they may happen at inconvenient times, which means that you need effective tools for dealing with them.
Luckily, there are breathing exercises for panic attacks you can learn, and they aren't difficult either. Here are a few that seniors in Victoria, TX, can use when they're feeling a panic attack arise.
Diaphragmatic breathing is a type of deep breathing that focuses on engaging the diaphragm, which is the muscle beneath your lungs. As a result, you can take deep and calming breaths, which can counteract the shallow breaths in the chest that worsen panic symptoms.
To do this exercise, sit comfortably in a chair or lie down with your knees bent. Then:
Ultimately, this should signal your nervous system to relax, which then lowers your heart rate and blood pressure.
Box breathing is another wonderful tool to have in your arsenal regarding stress relief for seniors. It's a structured and easy-to-remember exercise, so it's especially useful when you have moments of panic and focus is difficult.
The steps are as follows:
The equal count pattern gives your mind something to focus on while you're regulating your oxygen intake. This is a great way to reset your body's stress response, as it brings awareness back to the present moment.
Pursed lip breathing is yet another simple but effective method for panic attacks. In addition, it's particularly helpful for older adults who have lung conditions such as COPD or asthma, which can intensify panic.
To do this exercise, follow these steps:
This is an excellent way to prevent overbreathing, and it improves oxygen exchange, too.
Coping with anxiety can be challenging, especially in the midst of a panic attack. This is why the 4-7-8 breathing technique is so useful; it uses a prolonged exhale to signal to your body that it's safe, and it shifts your nervous system out of "fight-or-flight."
This exercise starts with a quiet inhale through the nose for four counts. Hold your breath gently (without straining) for seven counts, and then exhale fully through your mouth for eight counts. Repeat for up to four cycles.
What's amazing about this exercise is that it not only helps with panic attacks. If you struggle with nighttime anxiety, doing 4-7-8 breathing before bedtime can help you wind down and sleep better.
As we've mentioned earlier, your breathing can become rapid and shallow during a panic attack, which can make symptoms worse. So one of the best relaxation strategies is to do the extended exhale technique, which directly engages your body's relaxation response.
First, inhale gently through your nose for a count of four. Exhale slowly through your mouth for a count of six to seven. Continue this pattern for several minutes, and make sure to focus on keeping the exhale longer than the inhale.
This technique activates your parasympathetic nervous system, and in turn, this reduces adrenaline and helps your body return to calm.
Alternate nostril breathing is actually borrowed from yoga; its name is Nadi Shodhana. This is a calming practice that balances the nervous system by regulating airflow between both nostrils. As a result, it encourages a steady breathing pattern that eases stress and panic.
Here are the steps:
This is a technique that combines breath awareness with gentle mental focus. It's one of the top mindfulness practices to help manage racing thoughts during panic, and it can do wonders for senior wellness. This is because it creates a grounding effect, which can distract from panic symptoms and help you stay present.
To do mindful breathing with counting, follow these steps:
If you're easily distracted, then this exercise is a good one since it makes the technique more enjoyable. Plus, visualization reduces the intensity of panic symptoms by redirecting your focus to positive, calming imagery.
You'll close your eyes and imagine a calming scene, like sitting on a beach. Then, inhale slowly through your nose, imagining fresh, peaceful energy filling your body. Exhale gently, picturing stress and panic leaving with each breath.
Continue for five to ten minutes.
Panic attacks may occur at any moment; you never know when or where you'll get triggered.
But with these breathing exercises for panic attacks, you'll be able to tackle the symptoms and get them under control quickly. As a result, you'll feel more confident about carrying on with your daily life, and panic attacks won't take control of your overall well-being.
At Morada Victoria East, we offer in-house exercise classes to our residents to help them stay fit and healthy. To schedule a tour of a senior living community in Victoria, TX, get in touch with us now.