Managing stress and negative emotions is crucial, especially for elderly loved ones. These feelings affect physical health and overall well-being. With carers' assistance, breathing exercises can offer a simple yet powerful way to help seniors find calm during stress or frustration.
The Science Behind Breathwork
Relaxation activates the parasympathetic nervous system, responsible for relaxation and tranquillity. Such practices help with lowering heart rate and blood pressure and promote calmness. Incorporating breath routines into daily life can effectively manage stress and improve overall health.
Simple Breathing Exercises for Stress Relief
You'll find three simple exercises suitable for older adults. These techniques can be done at any time and are easy enough to be carried out daily.
1. Diaphragmatic Breathwork
Also known as belly breathing, this type of exercise helps bring more air into the lungs and slows the heart rate. Here are the steps to perform this in your own home.
- Sit comfortably in a chair with your feet flat on the ground.
- Place one hand on your chest and the other on your belly.
- Inhale deeply through your nose, letting your belly push your hand out.
- Exhale slowly through your mouth.
- Repeat for 5-10 minutes.
2. 4-7-8 Breathing Technique
Here's a helpful breathing technique that can quickly calm your nerves. Follow these steps to try it out.
- Sit or lie down comfortably.
- Inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale entirely through your mouth for a count of 8.
- Repeat the cycle four times.
3. Box Breathing
Also known as square breathing, this relaxation exercise enhances focus and a sense of serenity. Below is a guide on how to do it:
- Sit upright in a chair with your feet flat.
- Inhale slowly through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of four.
- Hold your breath for another count of four.
- Repeat the cycle four times.
4. Alternate Nostril Breathing
When doing this breathwork practice can help harmonize the mind and provide a great sense of comfort. Simply follow these steps to begin.
- Sit comfortably with your spine straight.
- Close your right nostril with your right thumb.
- Inhale deeply through your left nostril.
- Close your left nostril with your right ring finger.
- Exhale through your right nostril.
- Inhale through your right nostril.
- Close your right nostril and exhale through your left nostril.
- Repeat the cycle 5-10 times.
We Want to Help
Breathing exercises can significantly improve stress management and overall well-being. Family carers can teach these exercises to their elderly loved ones as a valuable stress relief tool. If you reside in Cayce, Columbia, Irmo, Lexington, or West Columbia and seek support for your senior family member, contact us at Senior Helpers Lexington, SC, today. We would love to discuss our services for older adults and their caregivers, such as Personal Care and Chronic Disease Care.