In 2021, Statista found that 44% of older adults felt stressed for several days within the past two weeks. It's no good to have such weight on your shoulders; not only is it bad for your health, but it can also distract you from tasks you need to focus on.
Fortunately, you can take matters into your own hands and center yourself. This is entirely possible with deep breathing meditation, which allows you to relax, refocus, and improve your energy.
If you're interested in mindfulness for older adults in Woodbury, NJ, then read on. We'll give you emotional wellness tools that'll make a huge difference in your life.
Before you get started on these routines, you should first set up properly.
Ideally, you should sit upright on a firm chair with your feet flat, knees hip-width, and your back supported. In addition, your shoulders and jaw should be relaxed.
If you feel like lying down would be easier, then bend your knees or support them with a pillow.
Do note that if you ever feel dizzy, short of breath, or uncomfortable, you should always return to normal breathing. Also, if you have uncontrolled heart or lung conditions, recent surgery, or severe anxiety or panic, check with your doctor before starting these exercises.
With that said, let's move on to the techniques you can try.
Diaphragmatic breathing (otherwise known as belly breathing) is an excellent type of breathwork for aging. It strengthens the diaphragm, improves oxygen exchange, and eases tension.
To do this exercise, place one hand on your belly and one on your chest, then inhale gently through your nose; your belly should expand under your hand, but the chest should stay relatively quiet. Exhale slowly and let your belly fall. If it helps, imagine filling a balloon low in your abdomen on the inhale and deflating it on the exhale.
Do this for 5-10 minutes or 10-20 breaths.
According to a study done by Olsson et al. published in ERS, around 10-25% of the middle-aged and older population experience breathlessness in their daily activities. If you're one of these seniors, then pursed-lip breathing can help, as it keeps airways open longer and makes exhaling easier.
First, inhale through your nose for a comfortable count (2-3). Purse your lips like you're whistling, and exhale for about twice as long (4-6 counts). Make sure you do it steadily and gently.
You should do this exercise for 1-5 minutes, especially during activity or breathlessness. It can be especially helpful when climbing stairs or for recovery after walking.
Box breathing is an outstanding way to manage stress. It can calm the nervous system and sharpen focus. Plus, it's an easy routine to remember, so you can do it anywhere at any time.
The steps are:
Repeat this process for 1-4 minutes; take as long as you need to reset your mind. If the breath-holds feel uncomfortable, then shorten the holds or skip them.
The 4-7-8 relaxation breath is similar to box breathing, but it's a modified breathing pattern. It promotes deep relaxation, and it can help you fall asleep if you have insomnia.
Here are the steps:
To start, you should do four cycles. Then, work your way up to 8. If the holding part makes you light-headed, then reduce it to 3-4-6.
Coherent breathing is also known as resonant breathing. It balances heart and breathing rhythms, so it's a great daily practice to do.
First, you'll inhale for 5-6 seconds, then you'll exhale for 5-6 seconds too. Make sure your breaths are smooth and continuous.
Do this exercise 5-15 minutes at a time, and once or twice daily.
The physiological sigh is fantastic for quick tension release; more specifically, you'll feel your chest and shoulders relax.
To do the physiological sigh, take a normal inhale through your nose. Then do a short second sip of air to "top up." Lastly, exhale long and easy through your mouth.
Do this 3-5 times when you feel nervous or tense. Just remember to keep your shoulders relaxed and your face soft.
Mindfulness is a wonderful addition to anyone's routine, but it's especially good for senior relaxation routines. So it's beneficial to do a body scan with breath, as it releases muscle tension and improves body awareness.
The exercise focuses on breathing naturally. In combination, do a body scan that moves along your:
On each exhale, soften the area you're on. You can also exhale "into" any tight spot while imagining space and warmth there.
The entire session should take 5-15 minutes.
Walking breath is a way to do active mindfulness. It builds stamina and steadies the mind while moving.
As the name implies, you'll walk. As you do so, inhale for 3-4 steps, then exhale for 3-4 steps. You can adjust the counts to your pace; do this for 5-20 minutes.
If you go through pain or anxiety spikes, then this is one of the most effective stress relief strategies you can try since it's a quick and portable tool.
What's great is that there are several exercises you can do:
Doing this one-minute session is often enough to reduce the edge and regain control.
Deep breathing meditation can bring significant changes to your life; once you try it, it'll bring peace and serenity when you need it the most.
It may help to track your mood, energy, and sleep after practicing. And aim for consistency over intensity. If you aren't able to do a full session, then doing a short daily one is good enough.
Want to learn more about senior living in Woodbury, NJ? Then get in touch with us today. Woodbury Mews