Although you may be slowing down during your golden years, that doesn't mean being short of breath should be part of your life. Shortness of breath isn't normal at any age, according to the National Heart, Lung and Blood Institute. If you're a senior citizen you can learn breathing techniques to help manage shortness of breath and get back to doing the things you enjoy with the people you love.
Effects
Breathing exercises for seniors are designed to not only improve your lung function, but help you relax at the same time. Sometimes being short of breath can cause a panic, making your shortness of breath even worse as you struggle to get a deep breath in. Breathing exercises also help release trapped air in the lungs.
Pursed Lip Breathing
To do pursed lip breathing, start by sitting straight up in a chair with your hands in your lap and your body relaxed. Take a deep breath in through your nose. Purse your lips, as if you were trying to whistle. Slowly allow the air to escape from your lungs through your lips -- not through the nose. The air will come out more slowly than normal. Be sure not to blow the air out of your mouth, but let it slowly escape and empty your lungs. Repeat four to five times in a row, three to five times per day to help improve your lung function.
Diaphragm Breathing
This breathing technique helps strengthen the diaphragm muscle, one of the most important parts of your body involved in breathing. Start by lying on your back on the floor or in your bed. Place one hand on your chest and the other hand on your stomach. Inhale through your nose and focus on moving your abdomen up rather than your chest. Keep your chest as still as possible. This will help fill your chest deeply with air rather than taking shallow chest breaths. Do four to five deep breaths while focusing on expanding the diaphragm. As you improve your diaphragm breathing, start doing this exercise while sitting or standing.
Considerations
If you experience significant shortness of breath while performing or just after performing these exercises, it could be a sign of a more serious condition such as chronic obstructive pulmonary disease, or COPD. Talk to your doctor about your shortness of breath. Stop doing any of the exercises if you feel dizzy or light-headed.
