Breathing Exercises for Panic Attacks Seniors in McKinney, TX Can Use
WebMD says that around 10%-20% of older adults have diagnosed anxiety disorders, and many others are undiagnosed, meaning that the number is much higher. Plus, we all go through stressful life events, which may trigger panic attacks in even those who don't have an anxiety disorder.
While panic attacks may not be inherently dangerous, the symptoms can be terrifying. To stop your world from crashing down, it can be beneficial to learn breathing exercises for panic attacks. These are easy and simple to remember; plus, they're effective.
Read on to see what exercises seniors in McKinney, TX can do to lessen panic attack symptoms.
Diaphragmatic Breathing
When coping with panic attacks, deep breathing is one of the best things to do since you tend to take shallow, quick breaths. This has a counteracting effect and calms you down instead of adding more stress and anxiety. It can also block out other factors that are triggering your panic attack, such as extreme heat.
One way you can do this is through diaphragmatic (belly) breathing. Here are the steps:
- Sit or lie down with a pillow under your knees and relax your shoulders and jaw
- Place one hand on your chest, and the other on your belly, just above the navel
- Take 3-4 seconds to inhale gently through the nose so your belly-hand rises; the chest-hand should stay mostly still
- Take 4-6 seconds to exhale slowly through pursed lips
- Continue for 3-5 minutes
Pursed-Lip Breathing
Pursed-lip breathing can slow exhalation, which is great for COPD. It keeps airways open longer and reduces breathlessness. In addition, it extends exhalation to calm the nervous system, which is great for mental health.
To do this type of breathing, first inhale gently through your nose for 2-3 seconds. Purse your lips and then breathe out for 4-6 seconds. Keep your face and shoulders relaxed, and don't force the air out.
This is very similar to diaphragmatic breathing, but you can use it during activity, such as walking.
4-6 Paced Breathing
To lower arousal, use 4-6 paced breathing. Essentially, it makes you do a longer exhale, which then signals "safe" to your body.
Here's how to do 4-6 paced breathing:
- Inhale through your nose for a count of 4
- Exhale through your nose or pursed lips for a count of 6
- Continue for 2-5 minutes
Coherent/Resonance Breathing
You may have heard of mindfulness practices, which can calm and focus your mind. A very simple one for breathing is coherent/resonance breathing. It can synchronize your heart and breath, resulting in tranquility.
Basically, you'll keep a steady and conscious rhythm for breathing. It's roughly 5-6 breaths/minute, where you inhale for 5 seconds, and exhale for 5 seconds. The breaths should be light, smooth, and quiet.
Ideally, you should practice this for 5 minutes every day. Then, when you're having a panic attack, just 1-2 minutes of coherent/resonance breathing can help.
Box Breathing
Box breathing is similar to coherent/resonance breathing, but it uses deep breaths instead of light ones. The goal is to regain focus when your thoughts are racing.
The steps are:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat for 1-3 minutes
Physiological Sigh
Do you want to release tightness fast? Then do a physiological sigh. It's ideal to use at the very start of a panic attack, as it'll quickly reduce chest tightness and CO2 buildup sensations.
You'll start with two small inhales; the first will be a normal inhale through the nose, and the second will be a short "top-up" inhale. Next, exhale long and steady through your mouth until your lungs feel empty. Do this 2-5 times, as needed.
Humming Exhale
One of the top relaxation strategies is the humming exhale, which engages the vagus nerve. Essentially, the gentle vibration that comes with humming can lower your heart rate and quiet the mind.
The steps are:
- Inhale softly through your nose for 3-4 seconds
- Exhale with a low, comfortable hum for 5-8 seconds
- Feel the vibration in your lips and face, and repeat for 1-3 minutes
Hand on Heart and Belly
This breathing exercise can give you reassurance since touch adds soothing feedback. Plus, it guides diaphragmatic rhythm.
You'll start by placing one hand over your heart and the other over your belly. Like with diaphragmatic breathing, you'll inhale to lift the belly-hand. Then, exhale longer so that both hands soften downward.
If you want, say "In...safe. Out...releasing." Continue for 2-3 minutes.
Straw Breathing
If you tend to get dizzy from over-breathing in a panic attack, then straw breathing can help. It naturally limits exhale speed and volume.
The exercise is simple. You'll inhale gently through the nose, then exhale through a real or imaginary straw for 6-8 seconds. Repeat 1-2 minutes in a light and easy way.
Alternate Nostril (Nadi Shodhana)
Nadi Shodhana is a yogic breathing technique that can bring mental balance. As the name suggests, you'll alternate breathing through each nostril by using the right thumb to close the right nostril and the ring finger to close the left.
Here's how to do it:
- Close the right nostril, inhale through the left for 4-5 counts
- Close the left nostril, exhale through the right for 4-5 counts
- Inhale through the right nostril for 4-5 counts
- Close the right nostril, exhale through the left nostril for 4-5 counts
- Repeat the above cycle 4-6 times
Smell the Rose, Blow the Candle
This exercise is excellent for quick anxiety relief for seniors. This is thanks to the easy imagery, which can distract from overwhelming moments.
You'll first inhale gently through your nose (3-4 counts) as if you're smelling a flower. Then, you'll exhale through pursed lips (5-6 counts) as if you're softly blowing out a candle. Repeat for 1-3 minutes.
Utilize These Breathing Exercises for Panic Attacks
It's not always possible to avoid panic attack triggers, and when you have one, it can feel like the world's collapsing. We tend to breathe faster and shallower, which can bring on even worse physiological effects.
To prevent that from happening, remember to use the above breathing exercises for panic attacks. When you can control your breathing, you can manage symptoms a lot better.
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