Breathing Exercises

Proper breathing is incredibly important for seniors, especially during exercise. It helps prevent injury, keeps your body relaxed, and delivers the oxygen your cells need to stay energized and healthy.

The first rule is simple: don’t hold your breath. Many older adults do this without realizing it, especially when lifting, pushing, or exerting effort. Holding your breath increases pressure in the chest and can make you feel light‑headed or fatigued.

Correct breathing also improves your oxygen intake. Shallow breathing limits how much oxygen you bring in and how much carbon dioxide you release. Deep, relaxed breathing helps your lungs work the way they’re meant to.

Good posture plays a big role here. Whether you’re sitting or standing, align your spine in a neutral position, lift your ribs, and gently bring your shoulders back and down. This gives your lungs the space they need to expand fully as you breathe in.

When you inhale, let the air travel all the way down toward your belly. This fills the lower part of your lungs first, where most of your oxygen exchange happens. Relax your upper body, soften your shoulders, and allow your breath to flow naturally.

Below, you’ll find simple sitting and standing breathing exercises designed to increase your awareness and help you practice proper breathing during movement. Follow along with the video and enjoy the calming, energizing benefits of deep, mindful breathing.

Happy breathing.

Purpose of this exercise

Improve your respiratory health. Helps clear the lungs of toxins and pollutants.Increases your energy by improving the oxygen levels in your lungs.

Step 1 – Sitting Breathing Exercise

Sit comfortably in a chair. Place your right hand on your chest and your left hand on your belly. Inhale so that your right hand rises. This is chest breathing which uses the upper lobes of the lungs. Then inhale so that your left hand rises. This is abdominal breathing which uses the lower lobes of the lung.This is the preferred method of breathing in order to maximize the benefits of exercise.

Step 2 – Standing Breathing Exercise

Stand placing both hands on belly. Take a deep breath in and expand your belly. This is lower lobe deep breathing.

Step 3 – Rib lifting Exercise

Stand with your arms crossed at the wrists in front of your waist. Breathe in as you raise your arms overhead. Relax and breathe out, lowering your arms. Repeat 10 times.

Tips

Remember to maintain correct posture when sitting and standing.Keep your spine in a comfortable neutral position.

Lift your ribs up and bring your shoulders back as you exercise.

Take it up a notch

Try exercising outside in the fresh air whenever you can.