Simple Breathing Exercises for Energy and Relaxation

Breathing intentionally is one of the simplest yet most effective ways to support both body and mind. These five breathing practices are designed for older adults who want to improve energy levels in the morning, and promote relaxation later in the day. Perform each exercise in a comfortable chair or standing with support, and stop if you feel dizzy or uncomfortable.

1. Diaphragmatic Breathing (Belly Breathing)

Also known as belly breathing, this technique teaches you to engage the diaphragm, bringing air deeper into your lungs and reducing shallow chest breathing. Sit or stand tall, place one hand on your chest and the other on your belly. Inhale slowly through your nose, letting your belly rise while the chest remains still. Exhale gently through pursed lips while the belly falls. Repeat for 5-10 minutes. This promotes relaxation, enhances oxygen intake, and helps improve posture and core engagement over time.

2. 4-7-8 Relaxation Breathing

The 4-7-8 breathing pattern is a simple rhythm to slow your heart rate and calm your nervous system. Sit upright with feet on the floor, inhale quietly through your nose for a count of 4, hold your breath for a count of 7, then exhale completely through your mouth for a count of 8. Repeat this cycle 4 times or as comfortable. This breath-work technique supports reduction of stress, improves sleep quality, and is safe for most healthy older adults when practiced gently.

3. Box Breathing (Equal Breathing)

Box breathing (also called square breathing) is an excellent technique to steady your mind and bring focus. Sit comfortably, inhale through your nose for a count of 4, hold your breath for 4, exhale for 4, and hold again for 4 before repeating. Continue for 2-5 minutes. This method helps regulate your breathing pattern and nervous system, and is particularly useful before engaging in other wellness activities or when transitioning from activity to rest.

4. Pursed-Lip Breathing

Pursed-lip breathing slows your breath to improve oxygen exchange and make breathing more efficient—especially helpful during gentle movement or when you feel short of breath. Sit or stand tall, inhale slowly through your nose for 2 counts, then purse your lips and exhale slowly for 4 counts. Focus on smooth exhalation. Use this technique during walking or after exercise to regain calm and steady your breathing. Over time it supports lung comfort and relaxation.

5. Alternate Nostril Breathing (Nadi Shodhana)

Alternate nostril breathing is a gentle yogic practice that balances the left and right sides of your nervous system, promoting calm and clarity. Sit upright, use your right thumb to close your right nostril and inhale deeply through your left nostril. Then close your left nostril with ring finger, open the right and exhale through the right. Inhale through the right, close it, and exhale through the left. Repeat for 2-3 minutes, keeping your breath soft and steady. This practice supports mental focus and prepares the body for restful states.