The normal aging process, as well as poor breathing habits, can lead to a 20 percent reduction in blood oxygen levels over time, according to the University of Missouri. Proper breathing strengthens the muscles used to cough and breath and increases chest movement. Breathing exercises can help improve breathing technique and reduce age-related breathing problems which can lead to fatigue and a decrease in mental acuity. The Ohio State University Medical Center recommends practicing each breathing exercise five to 10 times, three times a day.
Deepen Breathing
Lie on your back. Place your hands, palms down, on your stomach where your ribcage ends. The tips of your middle fingers should just be touching. Take a deep, slow breath, concentrating on the feeling of your stomach expanding sideways so that your fingers are no longer touching. Exhale and repeat. Continue for five minutes.
Complete Breathing
Sit up straight in a chair, with your feet flat on the ground. Exhale, then inhale while relaxing your stomach muscles. Concentrate on the sensation that your stomach is filling with air, then your chest and ribcage as you continue to inhale. When you cannot hold any additional air, pause for a second, then slowly exhale. Concentrate on exhaling completely, pulling in stomach to force all of the air out of your body. Repeat for five minutes.
Chinese Breathing
Begin in a seated position, with your arms by your sides. Inhale quickly through your nose, raising arms to shoulder level, in front of you. Without exhaling, take a second short inhalation, moving arms to the side, still at shoulder height. Inhale a third time without exhaling, while raising hands above head. Exhale and lower arms to side. Repeat 10 to 12 times. If you feel lightheaded, discontinue the exercise.
Humming
Sit up straight in a chair, feet flat on the floor. Inhale, relaxing the stomach as you do so. Continue to inhale as your stomach, chest and ribcage expand. Hold the breath for a few seconds. As you exhale, gently hum, holding the note as long as possible. Completely empty the lungs by contracting the stomach. Repeat for two to three minutes.
Shoulder Roll
Stand up straight. As you breathe in through your nose, roll your shoulders back. Pause, then exhale through your nose as you roll your shoulders forward. Repeat five to 10 times.
Arm Raise
Stand with your arms, crossed at the wrist, in front of you. As you inhale through your nose, raise your arms above your head. Concentrate on the sensation of your ribcage expanding and becoming higher. Lower your arms as you exhale. Relax and repeat five to 10 times.
