The holiday season, although joyous, can often bring heightened stress and anxiety, particularly for the elderly and caregivers. Amidst the hustle and bustle, finding moments of calm and relief becomes crucial. Thankfully, incorporating simple yet effective techniques like exercise and abdominal breathing can significantly relieve anxiety, offering a sense of peace and tranquility during this time of the year.

Understanding Anxiety: Anxiety, especially prevalent during the holidays, can lead to feelings of restlessness, unease, and tension. For seniors and caregivers, the added responsibilities or memories associated with this time might exacerbate these feelings. However, proactive measures can be taken to manage and alleviate this anxiety, promoting a healthier and more enjoyable holiday experience.

Exercise to the Rescue: Physical activity serves as a powerful tool in combating anxiety. Its benefits extend beyond physical health, positively impacting mental well-being. For the elderly and caregivers, incorporating regular exercise routines tailored to individual capabilities can make a substantial difference. Here’s how exercise helps relieve anxiety:

Exercise Techniques to Relieve Anxiety:

  1. Walking or Light Aerobics: Engaging in low-impact exercises like walking or gentle aerobics helps release endorphins, enhancing mood and reducing anxiety levels.
  2. Yoga and Tai Chi: These practices emphasize mindful movements, breathing, and relaxation, fostering a sense of calmness while strengthening the body.
  3. Strength Training: Incorporating light strength exercises not only improves physical strength but also boosts confidence and reduces stress.
  4. Dance Therapy: Enjoyable and rhythmic, dancing aids in stress reduction and serves as a fun way to exercise, improving overall mood.

Abdominal Breathing for Calmness: Abdominal breathing, also known as diaphragmatic breathing, is a simple yet effective technique to alleviate anxiety. It involves deep and controlled breathing, activating the body’s relaxation response. For elderly individuals and caregivers, practicing abdominal breathing offers immediate relief and long-term benefits.

Abdominal Breathing Techniques for Anxiety Relief:

  1. Find a Comfortable Position: Sit or lie down in a comfortable position, placing one hand on your chest and the other on your abdomen.
  2. Inhale Slowly: Take a slow, deep breath in through your nose, feeling your abdomen rise while ensuring your chest remains relatively still.
  3. Exhale Gradually: Gently release the breath through your mouth, feeling your abdomen fall as you exhale.
  4. Repeat and Relax: Practice this breathing pattern for several minutes, focusing on the rhythm and sensation of each breath. Allow your body to relax with each exhale.

Integration into Daily Routine: Both exercise and abdominal breathing can easily be incorporated into daily routines, making them accessible for the elderly and caregivers amidst their busy schedules.

Tips for Integration:

  • Schedule Regular Sessions: Allocate specific times for exercise and breathing exercises daily.
  • Partner Up: Encourage a friend or family member to join in, making it a shared and enjoyable experience.
  • Create a Relaxing Environment: Set up a peaceful space conducive to relaxation and exercise.
  • Start Slow: Begin with shorter sessions and gradually increase duration and intensity to avoid fatigue.


The holiday season embodies joy and togetherness, yet it can often accompany heightened stress. For seniors and caregivers, integrating exercise routines and mastering abdominal breathing stands as formidable remedies, fostering tranquility and bolstering well-being. At Family Resource Home Care, we’re here to support caregivers by providing assistance in adopting these techniques, helping maintain established routines and cherished traditions across our 31 locations in Washington, Oregon, and Idaho. Embracing these practices enables individuals to navigate the holidays more comfortably, finding moments of serenity amid the festive whirlwind.


9 Breathing Exercises to Relieve Anxiety