Breathing Exercises for Panic Attacks That Help Seniors Regain Control

The Cleveland Clinic reports that 11% of Americans experience at least one panic attack every year. Although Palm Beach Gardens is a gorgeous city situated only 80 miles from Miami, residents aren't immune to the dangers of stress. 

That's what makes breathing exercises for panic attacks so important. When stress becomes overwhelming, you must know how to get a sense of control back into your life. 

Listed below are several exercises that don't require any experience to achieve the benefits. By using these breathing methods, you can help fight back against a panic attack. Keep reading to learn all about them!

Deep Belly Breathing

Among all of the mindful breathing techniques on this list, deep belly breathing is the one that you can easily use anywhere. It's versatile and discreet, so you can feel free to utilize the technique whenever necessary. 

Feeling overwhelmed during a senior event? Begin deep belly breathing to find peace again, and no one will even notice. 

The steps to perform this breathing exercise are: 

1. Find a comfortable position (either sitting or lying down works best)
2. Relax your body
3. Breathe in slowly, extending your belly and keeping your chest still
4. Focus your mind on the feeling of the air moving from your nose down into your body
5. Once you've reached the full expanse of your breath, start releasing it in one fluid and controlled breath out through your mouth
6. Repeat this process until you feel calmer

If you're having trouble getting into the right rhythm of this breathing technique, try it with one hand on your belly and one hand on your chest. As you breathe in, let your belly fill while your chest stays more or less still. 

This ensures that each breath is a deep, full-bodied breath that can assist you in finding peace and control during a panic attack. 

Paced Breathing

A classic breathing technique is done by pacing the steps of deep breathing with specific counts. This not only lets you focus more on breathing but also helps ensure you don't go through the breathing too fast. 

It's a great exercise for anyone who finds that they get panic attacks due to lung conditions that can make it difficult to breathe in the first place. 

The steps to perform this breathing exercise are: 

1. Sit with your shoulders relaxed and your back straight
2. Take a couple of regular breaths to begin
3. Then, let out all of the air in your lungs
4. Breath in slowly, counting steadily to 4 as you do
5. Once you reach 4, hold your breath and keep it held for a count of 7
6. Then exhale to a count of 8
7. Repeat as necessary

Your counts should be steady and equally paced throughout the entire exercise. 

As a beginner, a count of 4-7-8 is a great foundation to learn this breathing technique. However, don't be afraid to try other counts and customize them to suit your needs. 

Alternate Nostril Breathing

Calming tools for older adults can't always be completely discreet, but that doesn't mean you shouldn't try them. The idea of alternating nostrils as you breathe out can give your mind a different sensation to focus upon.

The steps to perform this breathing exercise are: 

1. Sit with your eyes closed, and take a moment to get comfortable
2. With one hand, press your left nostril closed
3. Breathe in, making certain to keep it slow and controlled
4. Release your left nostril and move to close the right one instead
5. Exhale through your left nostril at the same pace you inhaled
6. Keep switching between both nostrils, alternating with each inhalation and exhalation

Instead of thinking about the things causing a panic attack, you put your focus on alternating the air flow and feeling how it changes. It's a method that can help a person feel more grounded in a stressful moment. 

Due to needing to close your nostrils, this kind of technique is often best used when alone, such as in your senior apartments or in a quiet spot. If necessary, remove yourself from a stressful situation and perform this technique until you feel better. 

Mindfulness Breathing

This exercise is more than a simple breathing technique. It's also great for emotional regulation for aging since you'll be intentionally focusing your mind, rather than only focusing on the breathing. 

It's an exercise in remaining in the present. Don't allow your mind to wander to future worries or past troubles. 

The steps to perform this breathing exercise are: 

1. Find somewhere quiet and comfortable
2. Begin taking deep breaths in and out, at a comfortable pace
3. Try to keep your mind blank and focus only on your breathing
4. Feel the breaths as they fill and leave your body 
5. Course correct when necessary and stay present in the moment
6.  

Much like many yoga techniques, mindfulness breathing requires a bit of practice. Some people like to repeat a single comforting word or phrase to help prevent their thoughts from drifting.

Remember to be kind to yourself when you realize that your mind has drifted out of sync with your intentions. Simply refocus and continue breathing. 

Implementing Daily Breathing Exercises for Panic Attacks

Regardless of which stress relief strategies you use, the key is to use them even when you aren't having a panic attack. By doing daily breathing exercises, you'll allow your mind and body to destress, helping prevent future problems. 

This kind of practice also helps make the exercises easier to rely on. They'll become instinctual, and you can use them right away when stress starts to rise. 

You'll know how to tackle an emotional issue with a tried-and-true exercise even during a troubling time. 

Find Emotional Support With Discovery Village At Palm Beach Gardens

Breathing exercises for panic attacks are a great remedy when stress overwhelms you. However, changing your living situation will go further in giving you long-term relief. 

Consider joining our senior community at Discovery Village At Palm Beach Gardens. 

Here you'll find state-of-the-art wellness programs that provide senior anxiety support during your mental health journey. Our community is warm, welcoming, and treats each resident with personalized care. 

Schedule a tour for a first-hand look at what we can offer you!