The Anxiety & Depression Association of America reports that 40 million adults living in the United States have anxiety disorders. Panic attacks are a kind of intense anxiety and can be terrifying for seniors, especially if you’re unsure of the symptoms.

Asheboro, North Carolina offers an ideal setting for older individuals to enjoy life and live well in the beautiful area. There are various entertainment options, including the American Classic Motorcycle Museum, where seniors can recharge after a stressful day.

Let’s discuss breathing exercises for panic attacks and how they can guide seniors to release tension and slow their breathing.

4-7-8 Breathing

This is a powerful breathing exercise that reduces anxiety and induces relaxation. For this breathing technique, you need to do the following:

Sit in a comfortable position and put the tip of your tongue against the area behind the upper front teeth.
Shut your mouth and breathe in quietly through your nose up to a count of four.
Hold your breath as you mentally count to seven.
Breathe out through your mouth to a count of eight.

Repeat this cycle at least four times. As you get used to this calming technique, repeat it even more times.

The 4-7-8 breathing exercise slows down the heart rate, regulates your breathing, and promotes a sense of relaxation.

Diaphragmatic Breathing

Diaphragmatic breathing is among the most fundamental panic relief methods. It’s also referred to as belly breathing. To perform the diaphragmatic breathing technique, begin by either lying down or sitting comfortably. With one hand on your abdomen and the other on your chest, inhale deeply and slowly through your nose.

As you do this, feel your abdomen rise. Then, breathe out slowly through your mouth and allow your abdomen to relax. While practicing this technique, focus on how your breath feels as it moves in and out of your body.

Box Breathing

It’s one of the calming techniques that promotes senior anxiety support. Box breathing offers immediate relief when experiencing a panic attack.

Draw the shape of a square in your mind. Take a deep breath through your nose and count up to four as you picture one side of the square.

Proceed to hold your breath and mentally count up to four as you visualize the other side of the square.

For another count of four, breathe out slowly through your mouth. This time, think about the third side of the square shape. To complete the square, hold your breath as you count up to four.

Practice box breathing a couple of times, allowing the pattern to regulate your breathing and center your attention.

Alternate Nostril Breathing

The alternate nostril breathing technique originates from the ancient yoga practices. It’s a balancing exercise that harmonizes the mind and body. During this emotional wellness technique, you need to sit comfortably and block your right nostril using your right hand’s thumb. Breathe in deeply and slowly through your left nostril.

After you’re done with inhalation, remove your thumb and use your right ring finger to block your left nostril. Breathe out slowly using your right nostril.

Next, inhale through the nostril on your right, remove the thumb from your left nostril, and use your ring finger to block the right nostril. Repeat this process for several minutes as you alternate the nostrils.

The alternate nostril breathing technique helps in reducing stress, clearing the mind, and providing a sense of balance.

Long Exhaling

Breathing out for more extended periods is among the emotional wellness tools that improve your heart rate variability. This technique assists you in combating your fight or flight response to stress. Long exhaling typically involves exhaling for an extended time compared to inhaling.

It involves the following steps:

Breathe in for about two to three seconds.
Stop for one second.
Breathe out gently for about four to six seconds (half the time you inhaled).
Repeat this exercise for no less than five minutes.
Check your feelings of anxiety and overall mood for any improvements.

During a panic attack, breathing in for a long time can engage your fight or flight response to stress and cause you to hyperventilate. The long exhaling technique assists in getting rid of these overwhelming feelings.

You can do it while sitting, lying down, or standing in your assisted living Asheboro, NC apartment.

Lion’s Breath

Just like the alternate nostril breathing, this technique is a yogic exercise that’s usually practiced during a yoga session. The lion’s breath helps in alleviating stress, and you can use it at any time to calm yourself.

The exercise is done while sitting on the floor or a chair, placing your hands flat on the floor or on your knees.

With your fingers spread out wide, take a deep breath through your nose. Then, stick your tongue out and stretch it down towards your chin. Breathe out loudly, making a ‘ha’ sound and pushing the air through your tongue.

Breathe normally for a short time before proceeding with the lion’s breath exercise. Repeat this several times and experience the benefits.

Resonance Breathing

Resonance breathing, also known as coherent breathing, is a great technique used to respond to panic attacks positively, reduce anxiety, and promote a sense of relaxation. To begin this exercise, you need to lie down on a flat surface and shut your eyes.

Inhale slowly for a count of six through your nose. However, don’t fully inflate your lungs. Breathe out for around six seconds. Repeat this process for up to ten minutes as you concentrate on how your body feels as air goes in and out.

According to research conducted by Frontiers in Public Health, resonance breathing reduced the response of blood pressure to stress. It also positively impacted heart rate variability and led to an improved mood.

Practice Breathing Exercises for Panic Attacks at TerraBella Asheboro Senior Living Community

Panic attacks in seniors can leave you frightened and emotionally drained. With the above breath-focused routines for older adults, you experience more relaxation and a lower heart rate.

At TerraBella Asheboro Senior Living Community, we provide round-the-clock emotional support for seniors and help them live a stress-free lifestyle. We have a Dimensions Health & Wellness program that has a variety of activities, including yoga and meditation.