A global study done by Jalali et al. published in MBC Geriatrics says that 16.5% of older adults have anxiety, and 13.9% are stressed. These factors can bring on panic attacks, which can be overwhelming.
Panic attacks aren't life-threatening, but they can be very scary. So to lessen those frightening feelings, you can do breathing exercises for panic attacks. They can help you feel more grounded and at ease, which can then help end the panic attack.
If you're interested, then keep reading. We have several techniques that seniors can use in Brooklyn, NY.
Diaphragmatic (belly) breathing can provide senior anxiety relief since it focuses on deep, slow breaths that engage the diaphragm, rather than shallow chest breathing, which often happens with panic attacks. This technique improves oxygen flow and helps regulate your nervous system.
To get set up for diaphragmatic breathing, sit comfortably in a chair with your feet flat on the floor. Or you can lie down if you prefer that instead. Either way, you'll put one hand on your chest and the other on your belly.
Inhale slowly through your nose; your belly should rise as your lungs fill with air. However, the hand on your chest should be mostly still. Then, exhale gently through pursed lips, letting your stomach fall.
Repeat this for 5-10 minutes while focusing on the rising and falling of your belly.
Box breathing should absolutely be in your set of mindful breathing tools. It's a structured exercise that creates a rhythmic cycle, and it's ideal for calming racing thoughts when you have a panic attack.
Basically, you'll do equal counts of inhaling, holding, exhaling, and holding again. This gives your mind something concrete to focus on.
Here are the steps:
When you have slow breaths and exhale to focus on, it'll help reduce hyperventilation during a panic attack. This makes it easier to move on to other recreational activities.
People often refer to this exercise as a "natural tranquilizer" for the nervous system. The secret is longer exhalations than inhalations, which promotes relaxation and helps slow down rapid breathing.
To do this exercise, sit comfortably and put the tip of your tongue against the top of your upper front teeth (on the back). Keep it there for the entire exercise.
You should then inhale quietly through your nose to a count of 4. Hold your breath for a count of 7, and then exhale completely through your mouth to a count of 8 (it should make a soft whooshing sound). Repeat up to 4 cycles.
This exercise is particularly helpful before bedtime or during high-anxiety moments.
The 5-5-5- grounding breath is one of the best panic coping strategies since it combines breath control with grounding. That means it's very effective during panic attacks, especially if you feel detached or overwhelmed. It'll anchor both your body and mind.
These are the steps for this exercise:
One of our top emotional wellness tips is to do pursed-lip breathing. It can help control the pace of breathing and prevent short and shallow breaths that often worsen panic. It's also especially beneficial for seniors who have respiratory conditions like COPD or asthma.
Resonance breathing is one of the calming routines for older adults you should know. It works by slowing the breath to about 5-6 breaths per minute. This balance helps synchronize the heart rate and calm the body.
To do this exercise:
This is an easy way to maintain a calming rhythm without strain.
Alternate nostril breathing is also known as nadi shodhana pranayama in Sanskrit, as it's a yogic breath control practice. It helps you focus attention and bring balance to the nervous system. This is achieved through slower breathing and increased mindfulness.
Like most of the other exercises, you'll sit upright in a comfortable position. Place your right thumb over your right nostril, and inhale slowly through the left nostril.
Close the left nostril with your ring finger, release the right nostril, and exhale through the right side. Next, inhale through the right nostril, then close it and exhale through the left.
Continue alternating for 5-10 rounds. This should distract from panic sensations while promoting calm and balance.
Guided visualization with breathing is a type of mindfulness meditation that can help distract the mind from panic. It replaces fearful thoughts with peaceful ones, so you can see how it can help with panic attacks.
To start, you should sit in a quiet spot and close your eyes. Inhale slowly through your nose and imagine you're breathing in calmness. Exhale gently through your mouth, picturing stress and panic leaving your body.
Continue breathing this way while visualizing a safe and relaxing location, such as a beach, garden, or favorite memory. Repeat for several minutes until you feel more at ease.
You never know when a panic attack might strike, and the resulting feelings can be terrible. But if you learn breathing exercises for panic attacks ahead of time, you'll be armed with effective techniques.
So before a panic attack happens, familiarize yourself with these exercises. You'll be glad that you know them like the back of your hand the next time you feel anxiety overwhelm you.
To find out more about senior living in Brooklyn, NY, get in touch with us now. The Watermark at Brooklyn Heights