According to the University of Missouri-Kansas City's Center on Aging Studies, poor breathing habits may rob energy and negatively affect mental states. The aging process can also produce a 20-percent reduction in oxygen blood levels. Rapid and stiff breathing can also cause poor posture and lead to stiff muscles and even heart disease. You can perform various breathing exercises to help relax and restore your nervous system and body. If you experience something unusual, such as shortness of breath, contact your doctor.
Breathing with the Belly
The Yoga Journal states that the diaphragm primarily moves human breath. With each inhale, expand your belly out naturally, filling it with air. Exhale and let your belly relax back down and towards your spine. Avoid puffing out your chest or forcing air down into your belly. Do this with slow, deep inhales and exhales that are equal in length. This is a yoga breathing technique called samavrtti, or equal breathing. You can practice this lying down on the floor with your eyes closed for five minutes or more.
Lengthening the Exhalations
When experiencing stress, exhalations can become rapid and tense. Finishing an exhalation fully can help the body relax. After you practice equal breathing, try lengthening the exhalations following each inhale. Extend each exhalation by one or two seconds, compared to the inhale. Follow a more advanced technique in yoga by extending the exhale so that it's twice as long as the inhale.
Humming with the Breath
For relaxation, the University of Missouri-Kansas City's Center on Aging Studies suggests practicing the humming-with-breath exercise for two to three minutes. Sit up straight in a comfortable cross-legged position. Allow your belly to fill with air and then take a slight pause before exhaling. As you begin to exhale, allow a slight humming sound to take place, pulling your belly in to expel all the excess air. Keep your body and face relaxed.
Tai Chi Chuan Breathing Exercise
To practice the Chinese Tai Chi Chuan breathing technique, take three short inhales through your nose without exhaling. With the first inhale, lift your arms straight out in front of you at shoulder height. On the second inhale, bring your arms out to your sides, still at shoulder height. Finally, on the third inhale, lift your arms straight up and then let out a full exhale.
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