Breathing is something we do without thinking, so it is easy to take it for granted. But as people age, they are more likely to develop respiratory complications and experience breathing difficulties. Along with this inability to breathe freely and sustain healthy blood oxygen levels comes other ailments, including elevated anxiety and emotional stress, reduced energy levels, and compromised immune function.
Benefits of Breathing Exercises
Pulmonary rehabilitation is an important intervention for individuals with lung disease or other conditions that affect lung function. Healthy individuals can also experience the calming and rejuvenating effects of controlled breathing. In fact, breathing exercises can help improve overall respiratory health and lung capacity.
Diaphragmatic Breathing
Believe it or not, there is a right way to breathe, but most people don’t practice it. Patients with limited lung capacity often fall into the habit of taking short, shallow breaths into their chests. If a person’s chest rises as they breathe, it likely indicates improper breathing. A proper breath will draw air into the lungs, pushing the diaphragm down and visibly expanding the belly. This is why diaphragmatic breathing is also called ‘belly breathing’.
Follow these steps to engage in deep, diaphragmatic breathing:
- Sit up straight, with one hand on the stomach and the other onbthe chest.
- Inhale slowly and deeply through the nostrils, feeling the stomach expand with each full, diaphragmatic breath.
- Exhale slowly out of the mouth.
- Repeat six or more times each minute for up to 15 minutes.
4-7-8 Breathing
The popular 4-7-8 breathing method has been touted as one of the most effective (and speedy) ways to fall asleep. Part of the 4-7-8 technique’s success lies in easing tension and promoting relaxation.
- Breathe out fully through the mouth, creating a wind-like ‘whoosh’ noise.
- Keeping the mouth closed, inhale through the nose and silently count to four.
- Hold this breath while counting to seven.
- Exhale through the mouth for a count of eight, repeating the ‘whoosh’ sound.
- Repeat steps two through to four, five times.