As we age, lung capacity naturally declines, making simple activities like walking, climbing stairs, or even talking feel more taxing over time. But here’s the good news: just like muscles, your lungs can be trained and strengthened.
5 Breathing Techniques to Boost Lung Function in Seniors
Breathing exercises aren’t just for yogis or athletes—they’re a simple, daily tool seniors can use to improve oxygen intake, reduce stress, and increase energy.
Below are five easy breathing techniques that can help seniors support and even improve their lung health, starting today.
1. Pursed-Lip Breathing
This technique is a favorite among respiratory therapists, and for good reason. It slows down your breathing, keeps your airways open longer, and helps you exhale more completely.
How to do it:
Inhale slowly through your nose for about two seconds.
Purse your lips like you’re about to whistle.
Exhale slowly through pursed lips for four seconds.
Doing this for 5–10 minutes a few times a day can improve oxygen exchange and reduce shortness of breath during everyday activities.
2. Diaphragmatic (Belly) Breathing
Most people unconsciously take shallow breaths using their chest. Diaphragmatic breathing engages the main breathing muscle—the diaphragm—and allows for deeper, more efficient breathing.
How to do it:
Sit or lie down comfortably with one hand on your chest and the other on your belly.
Inhale deeply through your nose, letting your belly push your hand outward (your chest should move very little).
Exhale slowly through pursed lips, feeling your belly fall.
Repeat for 5–10 minutes daily. Over time, this technique can increase lung efficiency and reduce the effort it takes to breathe.
3. Box Breathing (Square Breathing)
Originally used by Navy SEALs to calm nerves, box breathing helps regulate breath and relax the nervous system—ideal for seniors experiencing anxiety or tension with breathing.
How to do it:
Inhale for 4 seconds.
Hold your breath for 4 seconds.
Exhale for 4 seconds.
Hold your breath again for 4 seconds.
Repeat the cycle for several minutes. It’s especially helpful before bed or during moments of stress.
4. Humming Breath
This technique not only improves airflow but also stimulates the sinuses and promotes a feeling of calm.
How to do it:
Inhale deeply through your nose.
As you exhale, make a steady humming sound.
Focus on the vibration in your face and chest.
Humming breath can be a light and enjoyable practice that also supports sinus health and increases nitric oxide production—a molecule that helps keep your airways open.
5. Segmented Breathing
Segmented breathing helps improve ribcage flexibility and lung expansion—something especially important as the chest becomes stiffer with age.
How to do it:
Inhale in short, even bursts—about 2 to 3 small inhales—until your lungs are full.
Hold the breath for a second or two.
Exhale in similar short bursts until your lungs feel empty.
It might feel awkward at first, but segmented breathing can train your lungs to expand more fully over time.
Breathe Better, Live Better
Breathing exercises might seem simple, but their benefits are profound. With just 10–15 minutes a day, seniors can reclaim control over their breath, feel more energized, and maintain independence longer.