November 19, 2022
How to Perform Deep-Breathing Exercises for Seniors
Stabilizing our breath can help keep our systems in check, so learning this skill is more valuable than you might thing—especially as we age.
Hyperventilation can result in pain, fatigue, and unsteadiness due to the body being deprived of oxygen.
Most people only breathe with their chest, which fills the chest with air but doesn’t deliver oxygen as effectively to the rest of the body. The key is to perform breathing exercises while incorporating your diaphragm (stomach muscles). To know you’re doing it properly, you should see your stomach rise and fall with each breath.
CHC has these three deep breathing exercises to keep your body working at its best.
- Breathe Heavy From Exercise
When you get short of breath from heavy exercise or other forms of exerting yourself, you will naturally incorporate your diaphragm to draw in more air because your body needs it. It’s recommended to get 30 minutes of moderate exercise daily, but if you’re currently sedentary, talk to your doctor before starting an exercise regimen.
You may also want to try low-impact exercises like yoga and tai chi, as they help relieve stress and teach deep breathing techniques.
- Belly Grab
When lying flat on the floor, place one hand on your stomach and the other on your chest. When you start breathing, try to keep the hand on your chest still while moving the hand on your stomach up and down as you inhale and exhale. As you exhale, try to squeeze your abs to force the air out. This keeps you focused on belly breathing.
Do this for at least one minute, twice per day. First thing in the morning and at bedtime are two great times to perform this exercise.
- Sing Like No One is Listening
Whether it’s in the car, home alone, in the shower, or in front of an audience, loudly singing long verses causes you to inhale deeply, which is a great example of diaphragm breathing!
