6 Breathing Exercises for Older Adults

Breathing exercises are a simple yet powerful way to support both physical and emotional wellbeing. From easing breathlessness to encouraging a sense of calm, these techniques can make a meaningful difference – especially when practiced regularly as part of a daily routine. Whether you’re supporting a loved one or exploring ways to feel more comfortable day-to-day, these exercises are easy to follow and suitable for most ability levels.

Regular breathing exercises can improve lung capacity, reduce anxiety and aid relaxation – all without the need for equipment or physical strain.

In this article, we’ll explore six gentle breathing exercises that can be done from a chair, bed or standing position, and offer a few helpful tips for making them part of your everyday routine.

Why breathing exercises matter in later life

As we age, our lung function naturally begins to decline. Muscles used for breathing can weaken, and chronic conditions like COPD, asthma or heart disease may make everyday breathing feel more effortful. Even without a diagnosis, feeling short of breath or anxious about breathing is common, especially after illness, surgery or prolonged bed rest.

The good news is that breathing exercises can help. When practiced consistently, they can:

• Improve oxygen flow
• Strengthen respiratory muscles
• Promote better posture
• Lower stress and anxiety
• Support more restful sleep

They can also help people feel more in control of their body and breath – something that’s especially important for those managing chronic conditions or recovering from illness.

Below, we’ve shared six simple breathing exercises that can be practiced at home to support relaxation, lung health and overall well-being.

1. Pursed-lip breathing

Best for: Easing shortness of breath and improving oxygen exchange

Pursed-lip breathing helps slow the breath down and keep airways open longer, allowing more air to move in and out of the lungs. It’s especially helpful during activity or moments of breathlessness.

How to do it:

1. Sit comfortably with shoulders relaxed.
2. Inhale slowly through your nose for two seconds.
3. Purse your lips as if you’re blowing out a candle.
4. Exhale slowly through pursed lips for four seconds.
5. Repeat for 1–2 minutes.

Try this during light activity, such as walking or climbing stairs, to help regulate breathing and avoid feeling out of breath.

2. Diaphragmatic (belly) breathing

Best for: Strengthening the diaphragm and promoting relaxation

Many people tend to breathe from the chest, especially when anxious. Diaphragmatic breathing encourages deeper, more efficient breaths from the abdomen.

How to do it:

1. Sit or lie back with one hand on your chest and the other on your belly.
2. Inhale slowly through your nose, letting your belly rise.
3. Keep your chest still.
4. Exhale through pursed lips, letting your belly fall.
5. Repeat for 5–10 minutes, twice a day.

Practicing this type of breathing regularly can improve lung capacity and reduce tension throughout the day.

3. Box breathing (square breathing)

Best for: Calming the nervous system and improving focus

Box breathing is often used by athletes and first responders to stay calm under pressure – but it’s just as effective for older adults looking to manage anxiety or prepare for a restful night.

How to do it:

1. Inhale through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale slowly for 4 seconds.
4. Hold again for 4 seconds.
5. Repeat the cycle 4–5 times.

Use this method when feeling overwhelmed or before bed to relax both body and mind.

4. Resonant (coherent) breathing

Best for: Improving heart rate variability and lowering stress

This exercise promotes a steady breathing rhythm of around five breaths per minute. It’s especially helpful for emotional regulation and easing chronic anxiety.

How to do it:

1. Inhale gently through your nose for 5–6 seconds.
2. Exhale softly through your mouth for the same count.
3. Keep the breath smooth and even – don’t force it.
4. Continue for 5–10 minutes.

Try this while listening to calming music or as part of a morning or evening routine.

5. Humming breath

Best for: Soothing the nervous system and clearing nasal passages

The gentle vibration of humming helps calm the body and may even support sinus drainage and vocal strength.

How to do it:

1. Sit comfortably and breathe in through your nose.
2. As you exhale, hum gently (like a quiet “mmm” sound).
3. Feel the vibration in your face and chest.
4. Repeat for 1–2 minutes.

This can be done before speaking or eating, or simply as a calming midday activity.

6. Breath counting

Best for: Enhancing mindfulness and concentration

Breath counting is a simple meditation technique that helps anchor attention to the present moment and quiet the mind.

How to do it:

1. Sit or lie in a quiet space.
2. Inhale, then exhale – count “one” silently.
3. On the next breath, count “two.”
4. Continue up to “five,” then return to “one.”
5. Repeat for several rounds.

If the mind wanders, gently return your focus to the breath and restart the count. Even five minutes can leave you feeling more grounded.

Tips for building a routine around breathing exercises

Starting something new doesn’t have to be daunting. Here are a few ways to make breathing exercises part of the day:

• Pick a regular time: First thing in the morning or just before bed can work well.
• Use reminders: Set a phone alarm or write it on a calendar.
• Stay consistent: Even a few minutes a day can be beneficial.
• Make it enjoyable: Pair with calming music, soft lighting or a warm drink afterwards.
• Seek support: If you or your loved one has a lung condition, ask a GP or respiratory nurse for tailored guidance.

If breathlessness worsens or causes distress, it’s important to speak with a medical professional.

Supporting well-being at home

Breathing exercises are just one way to support better health and comfort at home. If someone you care about is living with a long-term health condition or needs help with daily tasks, live-in care can offer practical assistance and peace of mind.

A carefully matched companion can not only help with mobility and medication but also offer gentle encouragement to stay active and engaged – whether that means joining in with breathing exercises or simply being a reassuring presence.

Talk to our team today

If you are considering live-in care for yourself or a loved one, we’re here to help. Country Cousins is the UK’s longest-serving introductory care agency, proudly supporting families with compassionate, flexible care since 1959.

Give us a call today on 0808 169 9571. Our experienced team is on hand to help from Monday to Friday, 8 am to 6 pm. Alternatively, contact us through our online enquiry form.