5 Easy Breathing Exercises for Seniors to Boost Wellness

The fast-paced life, coupled with the baggage of responsibilities, makes it easy for us to overlook the subtle power of something as simple as breathing. Yet, the way we breathe rewires our whole brain and body. That’s why this life force has been explored in depth for years in Indian yogic disciplines. Helping reveal its several undeniable benefits.

And now that you are at the helm of your life where you can shape each day, it is time for you to explore these same benefits. Take a step back, inhale calmness, and exhale stress.

Yes, breathing is easy — it is the very essence of life. However, the quality of your breath affects your mood, stamina, sleep, and strength. Everything that determines how you age and thrive with each passing year.

HOW DO THESE EXERCISES HELP?

Practising deep breathing exercises helps manage stress better. Every session makes you feel grounded and more at peace with yourself. And there is a science to it too.

When stressed, the body releases hormones that trigger the ‘fight-or-flight’ response. This causes your heart to pound, muscles to tense, and breathing to quicken. In such moments, fast and shallow breaths are common. However, slowing your breathing can help your body transition from this heightened state to a calmer one.

For seniors, these simple exercises even go beyond being mere tools for stress management. They work to improve your:

Energy levels: Practicing breathing exercises improves your body’s oxygen intake and enhances its distribution in the system. This enhanced oxygenation, in turn, improves your overall vitality, energy levels and cognitive function.

Lung function: Better oxygen exchange and higher quality of air within the body enhance the efficiency of your respiratory muscles. Thus, improving lung function.

Cardiovascular health: Undue stress elevates heart rate and blood pressure, often putting a lot of strain on the heart. It’s when breathing exercises prove invaluable. Practising them daily helps you destress better, which in turn, may regulate your blood pressure and improve heart rate variability.

Digestion: Deep breathing exercises act as a holistic solution for digestive issues. Daily practice stimulates the parasympathetic nervous system, promoting relaxation and aiding the body’s digestion process.

Posture: These exercises are also known to maintain your musculoskeletal health. Thereby, improving poor posture and preventing any pain or discomfort.

Sleep & mood: Deep breathing exercises trigger the release of endorphins and similar chemicals in your brain, thus calming your mind and improving the overall mood. If you practice these exercises before going to bed, they facilitate quality sleep too.
Ability to destress: Lastly, these exercises help you cope with stress better. They move your mind to a calmer state, reduce stress hormone levels and lessen the risk of developing depression.

Together, all these benefits help you transform your overall well-being. With daily practice, you feel more equipped to make the most out of your days and enjoy the golden new phase of your life better.

READY TO BEGIN?

Let’s dive into the five most powerful breathing exercises that have helped many seniors live more fulfilling lives.

Deep Breathing: Simple to start, this exercise involves taking slow and deep breaths to fill up the lungs.

STEPS

Lie down or sit comfortably.
Inhale through your nose deeply and fill up your belly with air.
Next, exhale slowly through the mouth.