As we all know, breathing is essential. After all, you need to breathe to live. But did you know that the way you breathe can affect your life in many ways? Particularly, it can affect your strength, sleep, your stamina, and even your mood. And this is especially important for those in their golden years, who have asthma. After all, the National Institutes of Health found that controlled breathing can be great for those in their golden years. In addition, those with asthma tend to breathe faster than others and typically breathe through their mouths. What this means is their lungs can be exposed to cool, dry air and trigger dangerous asthma attacks. Thankfully, there are several exercises (and some food too) that can help with asthma. Here are some breathing exercises for mature adults with asthma
Diaphragmatic Breathing
Diaphragmatic breathing is one of the best breathing exercises for those with asthma. Also known as belly breathing, it helps to reduce the risk of an asthma attack, but it also encourages more mindful breathing practices. How can this breathing exercise be carried out then? You can lie or sit down comfortably and breathe in and exhale out slowly through the nose. Try to make your exhalations twice the duration as your inhalations. Here is a tip to know if you are doing it right. Your abdomen (not the chest) should extend outward during inhaling. And when you exhale, your abdomen should go inwards.
Physical Exercise
It goes without saying that physical exercise is beneficial for one’s health. But in particular, this refers to the combination of breathing and physical movements. How can you do so? Tense the muscles from the shoulders to the abdomen for as long as you can (or a recommended 10 seconds), and then relax. Try to breathe with your eyes closed and your body relaxed.
Pursed Lip Method
What if you are already in an asthma attack? Do not worry, if that happens, you can do the pursed-lip method breathing exercise. This is because it helps to release the air trapped in your lungs, promotes normal breathing rhythm, thus, eventually stopping your asthma attack. Inhale deeply through your nose, then exhale slowly through pursed or puckered lips, as if you were ready to whistle. In addition, try to breathe from your stomach rather than your chest, and exhalations should be twice as long as inhalations.
Buteyko Technique
One other beneficial breathing exercise is the Buteyko technique. Despite its’ complicated-sounding name, it is rather simple. This is an exercise that can be done while sitting. Simply close your eyes and slightly lean your head forward before relaxing your abdomen and chest. In addition, try to breathe softly with your nose. Keep your mouth closed. Next, slowly exhale through the nose until you empty your lungs, and hold your breath for as long as you can. This will benefit you as it helps to lower respiratory rates and increases the amount of air absorbed into the lungs
