Breathing Exercises for Elderly to Improve Lung Function

Breathing-Exercises-for-Elderly-to-Improve-Lung-Function

Taking care of your lungs is important no matter your age, but it’s especially imperative if you’re a senior. As you get older, your lung capacity weakens and loses elasticity, but there are plenty of breathing exercises for elderly that can be easily done. Practicing these simple breathing exercises for elderly to improve lung function can not only help strengthen them, but provide additional benefits as well.

What are the Benefits of Doing Breathing Exercises for Elderly?

Doing breathing exercises can help you to lower stress boost lung health, and expand lung capacity. Breathing exercises also push out old, stale air from the lungs and bring in fresh air, helping to increase oxygen levels and feel more energized. They also come in handy when experiencing stress and/or anxiety, and need to calm down quickly.

Breathing Exercises for Elderly to Improve Lung Function

There are several breathing exercises for elderly individuals to practice that can improve lung function. Start by trying out different breathing exercises before deciding no a breathing routine. You can switch up the techniques to see which work best for you during various situations or times of day.

Some different breathing exercises for elderly to improve lung function include: 

  • Deep breathing

  • Box breathing

  • Alternate nostril breathing

  • Diaphragmatic breathing

1. Deep Breathing Exercises

Deep breathing exercises are a simple way to help improve your health and only take up a few minutes. One of the best things about deep breathing exercises is that you can do them anytime, no matter where you are. To begin, sit or stand in a comfortable position and take a deep breath in through your nose for a count of four seconds. Hold and count to four, then exhale through your mouth while counting to six. Try these breathing techniques for 5-10 minutes to feel the most benefit.

2. Box Breathing

Box breathing (A.K.A square breathing) is often used as a relaxation technique to promote calmness and improve focus. To do box breathing, inhale on a count of four, hold your breath for four seconds, and then exhale to a count of four. Hold your breath again for four seconds, repeating several times if needed, especially during an anxiety attack.

3. Alternate Nostril Breathing

Alternate nostril breathing is a type of breath control practice that's known in Sanskrit as Nadi Shodhana. It can improve your focus, clear your energy channels, bring inner balance, and make you a better breather in general. The premise of the exercise is to isolate each nostril and practice breathing through each one at a time.

To practice alternate nostril breathing, start by:

  1. Sitting in a comfortable position with your legs crossed.

  2. Place your left hand on your left knee and raise your right hand toward your nose.

  3. Exhale completely through your mouth.

  4. Hold the right nostril closed with your right thumb.

  5. Breathe in through your left nostril and then close the nostril with your fingers.

  6. Open your right nostril and exhale through this side. Do the same with the left nostril to complete one cycle.

  7. Continue for up to five minutes, always ending the session by exhaling through your left nostril.

4. Diaphragmatic Breathing

Like its name, diaphragmatic breathing involves breathing through the diaphragm. This technique helps with relaxation, increases lung capacity, and strengthens the diaphragm. Like most breathing exercises, it should be practiced for 5 to 10 minutes each day for best results.

To try diaphragmatic breathing, first start with:

  1. Sitting or lying down in a comfortable position with one hand on your chest and the other on your abdomen.

  2. Take deep breaths in through your nose. You should feel your abdomen rise and fall with your breaths.

  3. Breathe out slowly with your lips pursed.

Tips for Effective Breathing Exercises for Elderly to Improve Lung Function

Discovering the most effective breathing exercises for older adults can bring significant benefits, and paying attention to their environment and what matters for their health can further improve their lung ability. For example, if they start coughing or experiencing throat irritation in certain indoor or outdoor environments, determining the cause and helping to remedy it can work wonders for overall health.

Other tips to help with breathing exercises for seniors include:

  • Stay consistent by incorporating these breathing exercises into your daily routine.

  • Avoid being around air pollution and practice these breathing exercises in a clean, smoke-free and allergen-free environment.

  • Always contact your doctor before starting any new exercise routine, especially if you have any underlying conditions such as asthma.

What Tools Can Be Used To Help With Breathing Exercises For Elderly Adults?

To improve lung health, there are different tools available to help breathing exercises for the elderly to improve lung function. Read the instructions thoroughly for each tool to make sure you understand how to use the product correctly. Using the right breathing tools and being consistent with them can help improve your lung function and health.

Some tools to help with breathing exercises for elderly to improve lung function are:

1. Zero Gravity Chairs 

Zero gravity chairs are perfect for doing breathing exercises since you can switch your position from laying down to sitting up. They can also promote relaxation and healing with their heating and massaging properties. Zero gravity chairs are a comfortable addition to include while practicing your breathing routine or a guided meditation session.

A zero gravity chair uses a NASA-inspired design that helps your body feel weightless. The design spreads out your body weight, which can reduce pressure and promote relaxation. The zero gravity chair is also ideal for breathing exercises for elderly to improve lung function as it can help your diaphragm to open up completely for deeper breathing. The Motion Mastery has the most flexible range of movement and a lay-flat design as well.

2. Humidifiers

Placing a humidifier in your room adds moisture to the air, making it easier to breathe. Keep your humidifier in top shape by cleaning it according to the included directions. Using it when needed can provide relief from conditions like colds, allergies, or sinus troubles.

3. Nasal Strips

Using nasal strips can allow for more airflow through the nose by opening your nasal passages while sleeping. You can easily find them online or at your pharmacy for the ultimate convenience. To use, first wash and dry your face, then peel off the backing and stick the strip to the bridge of your nose.

Build Breathing Exercises for Elderly Adults into Your Everyday Routine

Now that you know several different exercises for breathing, treat this like any other exercise and perform them on a regular basis. Make sure to schedule time into your day where you can practice your techniques and help improve your lung function. Being aware of your surroundings and caring for your overall health can make a big difference in how well your lungs function over time.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs

Additional Sources:

Back to Health & Wellness