According to the CDC's 2024 report based on 2022 data, roughly 1 in 6 U.S. adults practice yoga, including approximately 8% of those over 65.
Yoga deep breathing teaches controlled breathing techniques that can be easily integrated into daily life. These exercises require no equipment, just a quiet moment to practice intentionally.
When paired with gentle movement, it can also support balance and flexibility. Keep reading as we explain how to practice deep breathing in yoga, the benefits for seniors in Des Moines, IA, and how to get started safely.
Breathing influences everything from circulation to posture. As we age, lung capacity and oxygen intake can naturally decrease.
Practicing deep breathing supports both body and mind by:
Unlike complex exercise programs, breathing exercises are accessible to nearly everyone. It can be practiced while sitting, standing, or lying down, making it adaptable for different comfort levels.
The following section walks seniors through simple exercises they can try at their own pace.
Sit comfortably with one hand on the chest and the other on the belly. Breathe slowly through the nose, letting the belly rise. Exhale gently through pursed lips and feel the belly fall.
Doing this exercise strengthens the diaphragm and promotes relaxation.
In this exercise, breathe in slowly for four counts, hold for four, exhale for four, and pause for another four. The even rhythm brings balance to the body and mind, helping reduce anxious thoughts.
Using one finger, gently close one nostril, inhale through the other, then switch sides. It encourages mental clarity and smooths breathing patterns.
Breathe in through your nose while counting to four, pause with your lungs full for seven counts, then let the air out through your mouth at a steady pace of eight counts.
This technique eases tension and helps with better sleep.
Inhale through the nose for a slow count of five, then exhale for a count of five. Gradually increase the count as comfort allows. It keeps the mind focused, supports calmness, and helps maintain steady breathing patterns.
While sitting, inhale deeply through the nose, raising the shoulders toward the ears. Exhale slowly while dropping the shoulders. It helps to release tension in the neck and upper back while reinforcing mindfulness.
Breathe in through the nose, then exhale slowly from your mouth while slightly narrowing the throat to make a gentle "ha" sound. This breathing pattern soothes the nervous system and boosts oxygen circulation.
Breathing takes on more benefits when paired with gentle yoga. Simple stretches and mindful movement help seniors engage the body and mind.
While seated, inhale deeply, then exhale while folding forward gently. Doing this exercise promotes relaxation and improves flexibility.
Stand straight with feet hip-width apart, arms at sides. Inhale slowly, lifting arms overhead. Exhale while lowering arms to support posture and balance.
From a seated or standing position with hands on thighs, alternate arching and rounding the back in sync with breath. This improves spinal flexibility and awareness.
Breathing is not only for yoga sessions; it can also serve as a reliable tool during stressful or uncertain moments. Seniors can use these techniques throughout the day:
These habits build resilience and help seniors manage the natural challenges of aging with steadiness.
Consistency is key. Just 10 to 15 minutes of daily breathwork is enough to maintain a regular practice.
Practicing yoga and deep breathing is safe for most seniors, but consider the following:
At Addington Place of Des Moines, we believe in a holistic approach to well-being. Here, Assisted Living residents receive personalized support with daily activities while maintaining the freedom to live comfortably at their own pace with amenities such as:
The community fosters social engagement, helping seniors stay active, connected with a lively activity calendar that includes:
Memory Care offers a secure environment with round-the-clock support. Residents benefit from:
We focus on creating a nurturing, homelike setting that fosters dignity, joy, and peace of mind for both residents and their families.
Yoga deep breathing is a reliable way to nurture emotional wellness for aging and stay grounded. By incorporating intentional breath into daily habits, seniors can foster well-being, independence, and a sense of inner peace.
At Addington Place of Des Moines, every day is yours to enjoy, supported by a caring team that provides 24/7 personalized assistance through Assisted Living or Memory Care. Thoughtfully designed apartments, engaging activities, and a focus on each resident's needs create a sense of belonging you won't find anywhere else. Contact us and see the difference we can make.