Breathing exercises to combat stress
Breathing exercises can help older people and their carers to relax and de-stress, as well as helping to reduce the symptoms of respiratory problems caused by asthma, lung disease, high blood pressure and even snoring.
Just follow these simple exercises every day for a calmer, healthier life:
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To de-stress:
People often take much shallower breaths than they should, especially when stressed or anxious and also when lung capacity is limited. If you try to breathe more deeply, it will help you to relax and to breathe more efficiently. Sit straight and breathe in slowly and deeply through your nose. You should feel your stomach expand as you breathe in. Then breathe out slowly through your mouth. Keep repeating it, ideally for ten minutes or longer if you can.
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To help you sleep:
Another breathing technique is particularly useful if you are having trouble sleeping. This time, breathe out through the mouth, so that the air you exhale make a whooshing noise. Then close your mouth and breathe in and hold your breath for a count of seven. Then breath out of the mouth again for a count of 8, making the same whooshing noise and repeat ten times.
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To stop snoring and help with asthma:
A Russian breathing technique called Buteyko can relieve snoring, asthma and anxiety. Sit straight and start to concentrate on your breathing. Close your mouth and breathe in through your nose. Breathe out through your nose until you feel you have to breathe in again. Keep repeating for at least ten in and out breaths.
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To boost your energy:
Another technique to give you an energy boost is breathe in and out through your nose rapidly. Do it for fifteen seconds to begin with and then build up the time.
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To reduce anxiety:
Hold one nostril closed and breathe in through the other one. Then when you exhale, close of the other nostril. Repeat ten times
