According to the National Council on Aging, anxiety impacts 10% to 20% of the older population. General anxiety disorder (GAD) is the most common type.
Seniors with anxiety disorders may experience uncontrollable, overwhelming feelings of worry, apprehension, or fear. Such emotions can then put them at risk of panic attacks.
Panic attacks are sudden episodes of immense fear that can trigger intense physical reactions. They can cause trembling, shortness of breath, and a racing heart, all of which can make older adults more likely to experience a fall.
Breathing exercises for panic attacks can be helpful and provide much-needed senior anxiety relief.
To that end, the kind and compassionate team at Ormond in The Pines, our independent and assisted living community located in Ormond Beach, FL, just around five minutes from Daytona Beach, created this guide. Read on for insights into mindful breathing practices and panic management strategies.
Breathing exercises for panic attacks aim to slow breathing and heart rate. They can help calm down the body's physiological "fight-or-flight" response and increase the level of oxygen that goes to the brain. Such techniques also help with relaxation by providing seniors with a greater sense of control, diverting their attention from anxious feelings to more relaxing thoughts.
Here are some breathing exercises that can help older adults who experience panic attacks.
Lion's breath is a type of pranayama or yogic breathing. As an article published by the Cleveland Clinic explains, pranayama is good for the lungs and can help reduce anxiety. It can also relieve stress.
Here are the steps to perform lion's breath:
Repeat the steps several times until you feel calmer and more relaxed.
The 4-7-8 breathing technique, developed by American doctor Andrew Weil, involves taking deep, rhythmic breaths. It may help ease anxiety and stress-related health concerns.
To practice this breathing exercise for panic attacks, perform the following steps:
Repeat all those steps for three to four breaths. As you keep practicing this exercise, gradually increase the number of breaths you take. Eight breaths is the maximum for each cycle.
Alternate nostril breathing can help slow down rapid breaths that occur during panic attacks. It may also cause a temporary decrease in blood pressure.
Follow these steps when practicing this breathing exercise for panic attacks:
Repeat the steps a few times. As a beginner, you may feel a bit lightheaded at the start, and if you do, breathe normally in between each cycle.
According to the latest data available from Statista, an estimated 8% of U.S. adults 65 and older had a heart attack in 2024.
A heart attack shares similar symptoms to a panic attack, such as:
Older adults who experience the above symptoms alongside chest pain should seek professional help immediately. It can help them rule out a potentially life-threatening stroke.
While a panic attack isn't always 100% preventable, there are several other ways aside from breathing exercises that can help seniors cope with it or lower their risk of experiencing it. Here are some options and strategies.
Having a solid social and emotional support network can do wonders for seniors' mental health. Knowing that loved ones and friends are there to lend a shoulder to lean on and an ear to listen can help older adults who experience panic attacks feel less anxious. The less anxious they feel, the less likely they are to get a panic attack.
During panic attacks, being around a supportive person or group of people can also help reduce the severity of symptoms. They can provide reassurance during an event, allowing you to focus on your breathing or calming techniques.
Mindfulness apps, such as Calm and Headspace, provide guided meditations, which can be helpful tools for relaxation. Educational resources from iBreathe can also help seniors learn more about stress-reducing breathing exercises.
Another way to minimize the risks or severity of panic attacks is to pursue and engage in healthy hobbies for seniors. Some examples are painting, crafting, glassblowing, and geocaching. They can provide a positive distraction, reduce anxiety, and promote mindfulness.
Breathing exercises for panic attacks include Lion's breath, 4-7-8 breathing, and alternate nostril breathing. They can help not only during panic attacks but also as a way to find relief from everyday stresses.
At Ormond in The Pines, our goal is to help seniors live their golden years to the fullest by providing them with a safe, supportive, and caring environment. In our independent and assisted living campuses, residents enjoy not only the company of compassionate care providers and fellow seniors but also many on-site amenities, from chef-prepared meals to daily recreational, social, and physical activities and events.
Call our friendly team today to learn more about our senior living community in Ormond Beach, FL!