Breathing Exercises for the Elders
Breathing exercises are important for the elderly because they can help improve lung function, increase oxygen uptake, and decrease stress and anxiety levels. Additionally, there is evidence that suggests a correlation between breathing and longevity. Research has shown that regular practice of deep breathing exercises can enhance immune function, reduce inflammation, and promote cellular health, all of which can contribute to a longer lifespan.
One study published in the Journal of the American Geriatrics Society found that deep breathing exercises significantly improved pulmonary function in elderly participants, leading to increased oxygenation of the blood and improved physical performance (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3899818/). Another study published in the Journal of Alternative and Complementary Medicine found that a daily practice of slow, deep breathing exercises reduced stress and improved immune function in elderly individuals (https://pubmed.ncbi.nlm.nih.gov/23009516/).
Overall, these studies suggest that incorporating breathing exercises into daily life can have significant benefits for elderly individuals, promoting overall health and potentially contributing to a longer lifespan.
Research has shown that there is a correlation between breath and longevity. One study published in the Journal of the American Geriatrics Society found that reduced respiratory function was a significant predictor of mortality in elderly individuals (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3162867/). Another study published in the Journal of the American Medical Association found that slower breathing rates were associated with increased longevity (https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/213985).
As for specific breathing exercises for the elderly, some of the best options include gentle pranayama practices like abdominal breathing, alternate nostril breathing, and humming bee breath. These practices can help improve lung function, reduce stress and anxiety, and promote relaxation.
One study published in the Journal of Gerontology found that a 12-week program of pranayama practice significantly improved lung function in elderly participants (https://academic.oup.com/biomedgerontology/article/60/6/763/627080). Another study published in the International Journal of Yoga Therapy found that pranayama practices like alternate nostril breathing and humming bee breath can improve cognitive function in older adults (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568074/).
Research suggests that these yoga breathing exercises, also known as pranayama, can be beneficial for the elderly in improving their respiratory health, reducing anxiety and stress, and promoting relaxation.
Here are some of the best yoga breathing exercises for the elderly:
Deep Breathing (Diaphragmatic Breathing) – Also known as belly breathing, this involves taking deep breaths from the diaphragm instead of shallow breaths from the chest.
Alternate Nostril Breathing (Nadi Shodhana) – This involves inhaling through one nostril and exhaling through the other, alternating between the two.
Humming Bee Breath (Bhramari) – This involves inhaling through the nose and exhaling while making a humming sound like that of a bee.
Cooling Breath (Sheetali) – This involves rolling the tongue and inhaling through it, then exhaling through the nose.
Breath of Fire (Kapalabhati) – This involves quick exhalations through the nose while actively contracting the diaphragm.
Studies have found that these yoga breathing exercises can improve respiratory function, reduce anxiety and depression, and enhance overall quality of life in the elderly (Mooventhan et al., 2017; Shete et al., 2021).
References:
Mooventhan A, Nivethitha L. Evidence based effects of yoga practice on various health related problems of elderly people: a review. J Bodyw Mov Ther. 2017 Jan;21(1):102-107. doi: 10.1016/j.jbmt.2016.08.007. Epub 2016 Aug 17. PMID: 28167181.
Shete SU, Verma A, Agarwal A, Sawant VA, Deshpande SN. Effect of Pranayama and Meditation as an Add-on Therapy in Geriatric Depression (60 years and above): A Randomized Control Trial. Int J Yoga. 2021 Jul-Dec;14(2):150-155. doi: 10.4103/ijoy.IJOY_27_20. PMID: 34367170; PMCID: PMC8350653.
