The National Library of Medicine estimates that up to 55% of the senior population suffers from an excessive amount of stress. Finding ways to lower stress can assist in preventing depression, loneliness, and even cognitive decline.
One such way that gives instant stress benefits is to learn how to control and measure your breathing.
We're here to show you the top exercises that allow you to breathe deep and slow when stress tries to pull you down. Keep reading to learn how to do the exercises yourself and why they're so useful for your mental well-being!
As with all new exercises, it's important to start with beginner-level steps before you jump into anything too advanced. The good news is that these exercises are both easy and effective at enhancing life quality. You'll have great results even if you stick to using the following exercises during your journey towards lowered stress.
With its origins in yoga, three-part breathing focuses on the lower, middle, and upper sections of the torso. As you take in your deep breaths, the idea is to relax and soften those areas of the body. You'll connect to those parts and work towards finding an inner balance.
Since this exercise can be done both lying down and sitting, it's a great choice for beginners. You have flexibility in how to attempt the practice. You can even do it in the middle of a community activity if you're feeling anxious without ever drawing unwanted attention to yourself.
The steps to perform this breathing exercise are:
A way to amplify the effects of this exercise is to do each of the three parts separately, then once more while focusing on all three parts as one. Connecting the three parts this way can give a fuller experience, but it can also be tricky to accomplish right away.
Tranquility for seniors isn't always an easy thing to achieve, but this breathing exercise is a simple way to block out your racing thoughts. You'll find it allows you to relax in a way you can't replicate with other exercises.
Since you'll be humming as you do this exercise, it's often not the right choice when you're around your community unless it's a group wellness service. When you think of someone doing a stereotypical meditation practice and making an 'uhmm' sound, that's the sound you'll now be doing, too.
The steps to perform this breathing exercise are:
Many people choose to do this exercise with the lights off and in a silent room. It gives them a better chance to clear their minds and focus only on the vibrations of the humming.
If you feel like you could achieve senior wellness benefits with a stronger challenge, then these are the breathing exercises for you. Keep in mind that there's no real need to move on to advanced techniques if you feel happy with the results of the previous ones.
This breathing exercise requires deep breathing and exhalation in timed intervals. Some people find the counting to be a detriment to their relaxation. However, if you prefer to have exact counts and dislike the freeform style of the previous exercises, this is the perfect one to try.
The steps to perform this breathing exercise are:
If you find it too difficult to hold your breath while counting to 7 in your head, one of the best wellness improvement tips is: don't be afraid to adjust. Other techniques follow this exact process but use different counts. Always use the technique that gives you ultimate relaxation and calm.
By switching between nostrils, you're giving your mind an extra distraction from the stressors in your life. It's a simple trick that changes up regular breathing enough for it to feel relaxing.
The steps to perform this breathing exercise are:
It might feel strange at first, but immediately stop this exercise if you feel like you're struggling to get enough oxygen.
When you learn how to breathe deep, you're giving yourself the tools to find tranquility even in the most stressful of times. Take the time to incorporate these exercises into your routine and you'll improve your mental well-being in leaps and bounds. Even a few minutes every day can make a big difference.
At Addison Place Assisted Living, we work with you to create a wellness plan that caters to your specific needs. We individualize every aspect so you get the kind of care that helps you without stealing away your sense of independence. Contact us today and we'll start coming up with a program together!