How Does Deep Breathing Reduce Stress and Boost Senior Clarity?

If you've ever wondered, "How does deep breathing reduce stress?" we've put this article together just for you. At face value, it might not be obvious how breathing could affect much of anything, least of all such a stubborn issue as stress, but there's a clear reason behind it..

Did you know that deep breathing activates the parasympathetic nervous system? It's this action that allows our seniors to keep stress at bay, and why we promote deep breathing exercises for our seniors at LakeHouse Three Rivers, which is only a 5-minute drive from Three Rivers, MI. 

If you'd like to learn more about breathing-related stress reduction, read on to find out more!

How Does Deep Breathing Reduce Stress?

Deep breathing exercises are an important and well-loved part of many mindfulness routines, and for good reason. We're often rushed off our feet or spending too much time wrestling with thoughts that end up going nowhere. Mindfulness is a strategy that allows us to remember to take a step back from the incessant chatter in our minds and take stock of reality in the present moment.

There are many ways of calming our minds, but it's not often obvious to us in the midst of our stress that it would be beneficial to remember to do so. This is where the power of routine comes into play. Rather than waiting to remember to ground ourselves in the present moment, we can add some deep breathing exercises to our daily schedule.

We're often at the mercy of thoughts that focus on the past or the future, and the many anxieties that come along with them. The ability to focus on the present often comes as an enormous relief. The stresses we associate with remembering the past or attempting to predict the future melt away when we remember to focus on the present, and mindful breathing is a reliable way to reach this frame of mind.

• The present moment shifts focus away from rumination and worry.

• Being present promotes mindfulness, activating a relaxation response.

• Focusing on the present grounds us, providing a welcome mental pause.

Mindful Breathing Tips and Calming Techniques

There are many approaches to stimulating the parasympathetic nervous system using deep breathing, and there's a technique to suit everyone. We've put together a few of our favorites for stress relief for seniors. Remember, if there's anything you don't like about these techniques, don't be afraid to customize them to suit your needs!

Diaphragmatic Breathing

This approach engages the diaphragm, which aims to directly activate the parasympathetic nervous system. Here's how to get started.

Make yourself comfortable in a lying down or seated position with one hand on your chest and the other on your stomach. Inhale for a count of 4 seconds, taking note of how your stomach rises while keeping your chest still. Slowly exhale through your mouth for a count of 8 seconds, focusing on the release of tension you feel.

It's important to note that we typically breathe with our chest or ribcage, but it's much easier to breathe from lower down. While you read this article, try to breathe into the small of your back with deep breaths rather than shallow chest breathing; you'll feel the difference!

Breath Awareness

Sit somewhere you won't be disturbed and breathe as you normally do. While you breathe, close your eyes and observe your natural breathing, and take mental note of your breathing patterns. Give special attention to the air as it leaves your lungs and the rise and fall of your stomach.

Eventually, you'll find your mind begins to wander, but gently correct its course, gently bringing it back to focus on the task at hand.

Breath awareness is less about practicing a new kind of deep breathing technique and more about taking stock of your normal state of being. We tend not to observe ourselves so closely, and doing so is a meditative task in and of itself. The intent is to enhance present-moment awareness while reducing the incessant mental chatter that plagues so many of us.

Counting and Mantras

Some find counting their breaths to be comforting. For example, inhaling, then saying "one", and exhaling before saying "two". Count to a number of your choice, and start the process over again.

Counting is often replaced with an affirmation mantra, something that underlines the state of mind you're looking for, e.g., "I am present", or "I am calm". Words have power, and they're able to reach us on a subconscious level, further calming ourselves and allowing a deeper sense of calm, quieting stress and anxiety.

Progressive Muscle Relaxation

This is a very useful technique, especially when done while in bed before sleep. The idea is to couple progressive muscle relaxation with deep breath work to compound the benefits of each.

Starting from your toes, guide your awareness through each muscle group of your body, tensing them for 5 seconds before releasing them slowly during a long exhalation. Physical and mental stress tend to act upon each other, where stress in one causes stress in the other. Fortunately, it works both ways, and relaxation in one will cause relaxation in the other.

Spending 5 minutes to work through your legs, abdomen, arms, and chest, etc, promotes a firm foundation for a troubled mind and body to find peace and to gently drift off to sleep. Many of our seniors find they're unable to finish the exercise, as they fall asleep long before its completion.

Breathing Easy at LakeHouse Three Rivers

At LakeHouse Three Rivers, we're proud to offer a degree of senior care that's second to none. It's our job to ensure each resident's needs are met in an environment that fosters a sense of calm and belonging. If this article hasn't answered the question of "How does deep breathing reduce stress?" then don't hesitate to reach out!

Give us a call, and we'll be happy to discuss our methods and amenities concerning the emotional regulation tools we teach and our favorite senior wellness strategies in general.