How to Manage Non-Epileptic Seizures: Grounding, Breathing & Exercise
How Does Exercise Affect Non-Epileptic Seizures?
Anyone suffering from seizures, whether from epilepsy or non-epileptic causes, may experience anxiety that restricts participation in physical activities. You may start avoiding certain activities because you are afraid of having another episode. But avoiding movement altogether isn't always the answer.
Fortunately, exercise is proven to improve seizure symptoms and reduce its frequency. Improving nutrition and incorporating exercise are pillars for enhancing psychological and emotional states. This is particularly crucial for individuals with non-epileptic seizures (NES) because their disorder is rooted in psychological and emotional trauma. Additionally, current medications are ineffective for NES seizures.
Exercise gives you an opportunity to practice being in your body while your body is under controlled stress. Instead of teaching your nervous system that every increase in heart rate, tension, or physical intensity is dangerous, appropriately scaled training can help you become more familiar with those sensations.
Similar to the training protocols of training with those with PTSD, managing appropriate intensities is the most important key to success to illicit resilience in the nervous system. (click here to find out more about training for PTSD). The goal is to deregulate your nervous system by training your body to tolerate higher intensities. This is done by learning how to breathe under load, controlling your breath through movement and higher intensities of training, and gradually increasing intensity over time. This is greatly beneficial for those with NES because most episodes are triggered by high-intensity stressors and triggers.
Training Guidelines for Seizures & Exercise
If you have a seizure disorder, exercise should be approached with safety in mind. For people with epilepsy, certain factors—including sleep deprivation, illness, dehydration, stress, and missed medication—can increase seizure risk. Triggers vary from person to person, which is why tracking your own patterns is important.
If you have functional seizures, you should also work with your healthcare team to understand your individual symptoms and triggers.
Some basic precautions include:
Avoid overexertion, heat and dehydration
Hydrate and eat before physical activity to avoid hypoglycemia
Avoid high risk sports: skiing, swimming, free climbing etc.
Avoid any known triggers, such as lack of sleep
Follow the treatment plan provided by your neurologist or other healthcare professionals
Your safety always comes first. The goal is to build capacity without injury or losing control of the process, not proving that you can push through anything.
To read more on specific modes of exercise to help reduce your seizures, click here.
How to Manage Non Epileptic Seizures
If you experience functional or non-epileptic seizures, one of the first things you can learn are your patterns. Study yourself and your triggers. Know what’s happening before, during and after an episode. Self awareness is power to change.
Usually, there is a warning sign your body gives before the arrival of your seizure. If you can catch your trigger point before the onset of your seizure, you have the power to change its course.
Here are three ways to self-intervene:
Sensory Grounding
This is a technique for you to ground yourself in the present either physically and or mentally. For a physical approach, you can keep something small in your pocket, such as a stress ball or a memorabilia for your hand to touch or squeeze as a reminder of where you are in the present. You can also engage the senses of your body. Feel the floor beneath your feet that literally grounds you, or the chair that sits you up. Start to tune in all the sounds around your environment: the blowing of the AC, the words of people's conversation, tune in any sound small or large. The same thing can be done with your sense of smell.
Deep Breathing
There are many deep breathing techniques to help you relax (click here for: Top 3 breathing exercises for PTSD). NES seizures typically occur when someone is under a lot of stress. If you have trouble relaxing, controlled breathing if done properly will relax your nervous system. The key is first to engage your diaphragm, your deep core muscles and breath in deeply through your nose. The second key is to hold your breath for a few short seconds (start from 2-3 seconds) and have your exhale last longer than your inhale. You can follow a 2-3-5 breathing scheme: 2 second inhale through your nose, 3 second brace, followed by a 5 second exhale.
If you have trouble brace your diaphragm, then place your hands on your low belly and have your breath reach your hands.
Express your Emotions
Most people who experience NES seizures, bottle up their emotions and may often judge themselves and their feelings. This can make counseling or receiving therapy difficult, which can be a very positive form of treatment. If talking about your emotions is too difficult, try other forms of expression. Try writing down either physically or typing how you feel. You can always throw away or delete it after. If you’re musically or artistically inclined, try any form of drawing, painting, dancing or any instrument that you feel attracted to. This can be a start to you becoming comfortable with your self-expression.
Exercise and Functional Seizures: Train With a Plan
If you have been diagnosed with functional seizures, exercise can complement your existing treatment plan from your healthcare providers. You may be working with a neurologist, psychologist, psychiatrist, physical therapist, or other professionals depending on your symptoms and needs. Whatever exercise plan you are thinking of embarking on, it should be cleared by your doctor.
That being said, the goal is to gradually expose your body to movement, effort, and physical sensations in a controlled environment. It is wise to begin with lower-intensity movements and gradually progress as your confidence and tolerance improves.
Some key focus points during exercise:
Learn diaphragmatic breathe work while moving
Learn to recognize tension
Learn what an elevated heart rate feels like
Learn the difference between physical intensity and actual danger
Over time with consistency you’ll build a different relationship with your body.
You’ll get stronger physically, but mentally you’ll be surprised with how resilient you’ve become. With the right strategy, exercise will teach your body that you can experience stress without it automatically becoming your enemy.
Conclusion
Understanding and managing non-epileptic seizures (NES) involves a holistic approach that addresses both psychological and physical aspects. Exercise and proper training protocols can significantly improve seizure symptoms and frequency. Additionally, techniques such as sensory grounding, deep breathing, and expressing emotions are vital in managing NES. By employing these strategies, individuals can better control their seizures and enhance their overall quality of life.
About the Author:
COACH DEE | Certified Strength & Conditioning Coach, CSCS, ACE—CPT
Deborah Park, known as Coach Dee, is the owner of Drip Training LLC and an ACE Certified Personal Trainer and Health Coach. With a background in architecture and kinesiology from the University of Virginia, she has extensive experience in personal training and athletic coaching in a clinical (physical therapy) setting. Coach Dee combines her scientific knowledge with years of hands-on experience and generational knowledge of food as medicine to create programs that empower clients to regain control over their bodies and minds.
Her journey into personal training was deeply influenced by her personal struggles, including recovering from a life-changing car accident that led to PTSD and pain from scoliosis. This experience gave her a unique understanding of the connection between mental health and physical well-being. Coach Dee is committed to helping clients develop resilience, build strength, and rediscover their confidence—no matter the challenges they face.
