Breathing is a necessary part of existence, but it is also so much more. Your strength and stamina, as well as your sleep and mood, are all affected by how well you breathe. Stiffness of the ribcage and weakness of the muscles can occur in older persons who do not take the time to breathe deeply, resulting in short breaths and a lack of oxygen delivery. Shallow breathing can make you feel lethargic and unpleasant, and it might even make it difficult to stay active. Lung strength, like many other body functions, can be considerably enhanced with regular exercise.
Allow us at Discovery Commons South Biscayne to tell you about six breathing exercises for mature adults.
Complete Breathing
Exhale as you sit up straight. Take a deep breath and relax your tummy muscles. As your lungs fill with air, feel your belly expand. Continue inhaling until you feel your chest expand as you take a deep breath. Hold your breath for a second before gently exhaling, bringing your belly button in to feel the final breath leave your lungs. For five minutes, close your eyes, relax, and focus solely on your breathing.
Humming Breathing
Follow the Complete Breathing instructions, but when you arrive at the exhalation stage, hum as you let the breath out of your body. As you hum the last bits of the air out of your body, pull your abdominal muscles in. Perform this exercise for two to three minutes.
Chinese Breathing
This method is based on Tai Chi Chuan, a Chinese martial art. Take three brief breaths in, lifting your arms up to the height of your shoulders in front of you on the first, moving your arms out at the same height and at your sides on the second, and above your head on the third. After that, slowly exhale and return your arms to your sides. Aim to do 10-12 repetitions. Stop doing this exercise if you feel light-headed.
Diaphragmatic Breathing
The most convenient position to conduct this breathing exercise is on your back. Place one hand on your stomach above your belly button and the other above it. Now focus on breathing deeply from your diaphragm. You are completing this exercise correctly if you can see the hand over your belly button rising before the hand above it. For five minutes, relax and focus on your breathing.
Feet Breathing
This is a breathing exercise as well as a method of relaxation. As your chest and diaphragm rise and fall in unison, focus on your breathing. Allow yourself to calm your mind by breathing normally. Imagine your stress and anxiety moving down your body and out via your feet as you exhale. Do this till you have reached a state of relaxation.
Buteyko Breathing
This breathing practice is very beneficial for those who suffer from respiratory issues such as asthma. Begin by finding a comfortable resting posture in a quiet area and concentrating on taking shallow breaths gently through your nose instead of deep breaths. This strategy can help those who are having an asthma attack or are in a stressful environment to slow down the cycle of fast, gasping breaths.
