According to Johns Hopkins Medicine, there are numerous benefits of yoga, including the improvement of strength, balance, and flexibility. These are all extremely important for older adults since they can lower fall risks and help retain independence.
But better yet, yoga can help you manage stress, boost your mood, and promote better self-care. What's great is that on top of calming yoga practices, you can do yoga deep breathing too. This results in more effective results that dramatically increase your quality of life!
If you're interested in learning more, then read on. Here are several breath-based relaxation techniques that seniors in Sun City Center, FL can do.
One of the simplest and most effective deep breathing exercises to do is diaphragmatic breathing. It can reduce tension and encourage relaxation, and it enhances mindfulness for older adults too. It works by keeping your attention anchored to the present moment and fully engaging the diaphragm, which increases oxygen intake and slows the heart rate.
To practice this technique, sit comfortably in a chair with your back straight or lie down. Put one hand on your chest and the other on your abdomen.
Inhale deeply through your nose, allowing your belly to rise. However, your chest should be relatively still.
Exhale slowly through your mouth, letting your belly fall. Again, your chest should be relatively still.
Over time, this exercise can improve your lung capacity and efficiency.
Equal breathing (or Sama Vritti) can balance the nervous system and promote inner calm. So this is one of the senior wellness techniques you should know as a coping skill in life. You'll benefit from its rhythmic pattern, which creates a meditative state of mind.
Begin by sitting in a comfortable position. Inhale through your nose for a slow count of 4, then exhale through your nose for the same count of 4.
Over time, once you get comfortable with this exercise, you can extend the count to 6 or even 8. Just make sure that the breath still feels natural and not forced.
Doing this exercise will create balance between your body and mind. Benefits include:
Alternate nostril breathing can balance both hemispheres of the brain and calm the nervous system. This results in not only mental clarity, but also a reduction of stress and a deep sense of emotional balance.
Here are the steps to this technique:
This technique is referred to as the ocean breath since it has a soft and wave-like sound. It's especially useful for grounding and calming the mind, so use it if you need to keep your mind anchored, reduce anxiety, or support emotional regulation.
Start this exercise by sitting comfortably with your spine tall. Inhale deeply through your nose, and slightly constrict your throat so that your breath creates a soft hissing sound. Exhale slowly through your nose with the same throat constriction, and maintain that sound.
This technique can be especially useful in moments of restlessness or when preparing for sleep.
As the name suggests, bee breath uses a humming sound during exhalation to promote relaxation and release tension. It can be soothing, as the sound and vibration can help drown out distracting thoughts and encourage a meditative state.
To begin, sit quietly with your eyes closed. Inhale deeply through your nose. As you exhale, make a gentle humming sound, similar to a bee.
The vibrations produced can:
If you practice Bhramari regularly, then you'll find improved focus and emotional well-being.
When you experience stress or irritability, then Shitali pranayama can be particularly refreshing. It's a cooling and calming breath technique that can reduce tension and lower stress-related heat in the body.
Once you sit in a comfortable position, roll your tongue into a tube. If you can't do this, then place your tongue behind your teeth.
Inhale slowly through the mouth, as the air passes over your tongue and creates a cooling sensation. Then, close your mouth and exhale through your nose.
Use this technique when you want to calm your emotions and restore a sense of inner balance.
Dirga pranayama is a comprehensive technique, and it teaches mindful breathing through your belly, ribcage, and chest. The progression of the breath allows your mind to become more centered, and this can lead to:
To do this exercise, begin in a seated or lying position. Inhale deeply and first, fill your belly. Then, expand the ribs, and finally, lift the chest.
Exhale slowly in the reverse order (chest, ribs, then belly).
This technique is great in terms of emotional support for seniors. It combines deep breathing with imagery for enhanced relaxation and emotional calm.
Here are the steps:
This practice should reduce anxiety and encourage positive emotions.
Whether you already do yoga or haven't tried it before, adding yoga deep breathing to your routine can be wonderful. Not only can it help with your lung capacity, but it can also calm and center your mind.
When you're able to focus on your health holistically, it'll result in better overall well-being. And as a result, you'll have the best golden years possible.
Get in touch with us today to schedule a tour of our Sun City retirement community. Aston Gardens at Sun City Center has an executive chef who prepares 5-star, restaurant-quality meals daily.