Deep Breathing Meditation Techniques That Promote Senior Relaxation

At The Capstone at Royal Palm senior living, located only 10 miles from West Palm Beach, we're well-versed in creating a relaxing atmosphere. We have our seniors to thank for it, too, as they take to learning meditative techniques quickly and with great enthusiasm. One such technique is harnessing the many benefits of deep breathing meditation, a practice 14.2% of U.S. adults make use of every day.

If you'd like to learn how to use this meditation technique for yourself or for a loved one, read on to discover the basics today!

What Is Deep Breathing Meditation?

Also known as diaphragmatic or abdominal breathing, deep breathing is simply a way to calm the mind and body through the use of slow, intentional breathing.

We're all accustomed to breathing after a lifetime of practice, but it's curiously uncommon to apply our minds to the process. Once we give some thought to how we're breathing, it's often the case that we find ourselves inhaling and exhaling shallowly and with unnecessary rapidity.

In short, we're unconsciously depriving our bodies of the full potential of our respiratory system, depriving ourselves of the full benefits of breathing properly. It's hardly surprising that supplying our body with ample oxygen comes as a great relief to our mind as well as our body, especially after prolonged periods of forgetting to do so. The effect is often immediate, and the relief palpable.

Practicing meditative breathing routines and calming exercises is especially potent where senior stress relief is concerned. Learning to implement these techniques into our daily lives often comes as a breath of fresh air and is quickly welcomed by everyone who feels the grounding effect of doing so.

Mindfulness for Older Adults

Deep breathing exercises are a staple of many mindfulness routines due to the fact that they can be performed anywhere and have an immediate effect.

Practicing mindfulness in general is beneficial in many ways, and meditative breathing is one of the best introductions into understanding why. For older adults seeking relief from daily stresses, the ability to put some time aside to alleviate anxiety and find some peace amidst their turmoil is invaluable.

Fortunately, and even miraculously, this is possible by simply sitting down, closing one's eyes, and taking a few measured breaths until our mind and body begin to calm. Deep breaths engage the diaphragm fully, allowing a far greater volume of oxygen into our lungs, activating the body's parasympathetic nervous system. This is otherwise known as the "rest and digest" mode, which directly counters feelings of anxiety and tension.

After only a few breaths, the practitioner feels their heart rate begin to slow and their troubled minds begin to ease. In fewer than ten deep inhalations and exhalations, it's not uncommon to reach a completely different perspective, one that reframes our thoughts and grounds us firmly in a more peaceful state of being. As cortisol levels lower, conditions such as hypertension, insomnia, and chronic pain diminish noticeably and become far less of a burden, all through the power of mindful breath control.

Simple Breathing Techniques

When it comes to the most effective deep breathing techniques for seniors, there's no need to overcomplicate things. All that's necessary to reap the benefits is to set aside 5 to 10 minutes a day and find a comfortable position where you won't be disturbed. There are also many guided audio applications and videos available to help beginners stay on the right track if you find yourself becoming distracted.

At Capstone at Royal Palm senior living, we have a few favorites that focus on:

• Reducing stress and cortisol levels.

• Improving concentration and emotional regulation.

• Enhancing sleep quality and general heath.

Basic Diaphragmatic Breathing (Belly Breathing)

Adopt a comfortable stance, either sitting or lying down, and place one hand on your stomach and the other on your chest. Once you're ready to begin, inhale slowly through your nose to the count of 4, focusing on keeping your chest still while your belly rises. Hold your breath for another 4 seconds, and exhale through your mouth while feeling your belly fall.

Repeat this between 5 and 10 times, taking care not to rush or think of anything other than the process at hand. If your thoughts begin to stray, refocus on your breathing and continue. After a while, you'll find your customary stream of thoughts ebb as you become more accustomed to the process.

4-7-8 Breathing Technique

This technique is especially good for quick and effective stress relief, and also improves sleep quality when done shortly before bed.

Inhale quietly through your nose for 4 seconds before holding it for a further 7. Exhale completely through your mouth for 8 seconds, taking care to make a whooshing sound. If the duration of inhalations or exhalations is too long, you can shorten them to whatever feels comfortable.

Breathing techniques should never feel taxing. Remember, the point is to relax and focus on the process rather than straining to adhere to a particular count.

Square Breathing

Inhale for 4 seconds, hold for 4, exhale for 4, and hold empty for 4. During the process, it helps to imagine a square, visualising each side of its construction form with each step. This form of deep breathing exercise is used by athletes and military personnel to help with focus and anxiety, as well as being a fantastic tool for emotional wellness in aging.

Like other breathing techniques, the count can be modified depending on the practitioner's lung capacity. There's never any need to force the process or to strain, and with practice, it's not uncommon for lung capacity to increase, in which case lengthening the count is also an option.

Breathing Easy

We're proud to say our seniors at The Capstone at Royal Palm senior living are quickly becoming masters of breathing techniques and have the calm demeanor to match. Rather than letting internal turmoil rule, they prefer to employ deep breathing meditation to keep anxiety and stress at bay. Our residents believe the fine dining and variety of health and wellness services on offer have a part to play, too!

If you'd like to learn more about our methods or the amenities on offer at The Capstone at Royal Palm, don't hesitate to reach out! We'd love to hear from you.