Breathing Exercises for the Seniors
Are you stuck in a stressful and overwhelming situation?
Try taking a deep breath.
Breathing is Essential
Breathing is not only a vital essence of life but is also very helpful in improving your stamina, stress, sleep, and even your mood.
According to the National Institutes of Health, controlled breathing exercises are proven to be beneficial for older adults. As a matter of fact, those who do not practice breathing deeply can suffer various physical problems such as muscle weakness.
Six Breathing Exercises for Older Adults
Complete Breathing
Sit up straight then exhale and inhale. Relax your stomach muscles by feeling your belly expand as you inhale. Keep breathing until your chest expands with a deep breath then hold it for a moment. Exhale slowly. Close your eyes, clear your head of thoughts, let yourself relax, and continue concentrating on your breathing for five minutes.
Humming Breathing
This one is similar to Complete Breathing but when you get to the exhalation part, hum as you release the air from your lungs. Pull your belly muscles inward as you hum. Let yourself relax and keep on breathing like this for two to three minutes.
Diaphragmatic Breathing
In doing this exercise, it’s best to lie on your back then place one hand over your navel and the other one on your stomach. Start breathing from your diaphragm. To check if you are doing it correctly, make sure that the hand over your navel is rising before the hand above it. Rest your mind, relax and continue on breathing like this for five minutes.
Feet Breathing
Clear your mind and instead, concentrate on your chest and diaphragm rise and fall one behind the other as you breathe at a normal speed. As you exhale, imagine your stress and tension moving down your body and leaving through your feet. This can be used as a relaxation or meditation technique for those who are under extreme stress.
Chinese Breathing
This exercise is derived from Tai Chi Chuan, a Chinese practice that promotes relaxation through mild exercise and stretching. Take three short breaths. On the first breath, raise your shoulder height in front of you. On the second, pull your arms out to shoulder height sideways. On the last, raise your arms above your head then slowly exhale and lower your arms to your sides. Try 10-12 repetitions. This exercise might be too rigid for some so if you get light-headed, stop immediately.
Buteyko Breathing
Start by finding a relaxing and quiet area to perform the breathing exercise. Instead of taking a deep breath, take shallow breaths in slowly through your nose. This is helpful for people who have breathing problems like asthma as it helps slow the cycle of rapid breaths experienced by people who face asthma attacks or in stressful situations.
“Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment. The only moment.”
A quote by Thich Naht Hanh
Controlled breathing exercises do not only reap physical benefits but can also be good for your mind and soul. Through relaxation and meditation, you can free yourself from stress and practice mindfulness. Practice it accordingly.
