Relaxed (Deep) Breathing

Why Deep Breathing Matters as You Age

As we age, stress, posture changes, and a less active lifestyle can lead to shallow chest breathing, which limits oxygen flow and keeps the body in a mild state of tension. The neck, shoulders, and back tend to be areas that tighten with stress and age.  Practicing relaxed breathing reverses this pattern in several ways.

Relaxed (Deep) breathing activates the parasympathetic nervous system (the “rest and digest” response), lowering heart rate and blood pressure. Relaxed (Deep) breathing helps calm the mind, improving concentration, and emotional control over sleep issues, anxiety, or midlife transitions.  This practice helps reduce chronic stress, which contributes to inflammation, weight gain, and fatigue common after 40. 

Full, diaphragmatic breaths help the lungs use their full capacity, improving heart rate variability (HRV), and oxygen delivery to muscles and organs, which is especially important for maintaining brain clarity and energy levels as metabolism slows.

How to Practice Relaxed (Deep) Breathing Every Day

Step 1 - Find a comfortable position.

• Sit upright in a chair with both feet on the floor, shoulders relaxed.

• Or lie on your back with a pillow under your knees.

• Keep your neck supported if needed.

  
  

Step 2 - Place one hand on your belly and one on your chest.

• This helps you feel the movement of your breath.

  
  

Step 3 - Inhale slowly through your nose for 4–5 seconds.

• Let your belly rise gently as you fill your lungs.

• Keep your shoulders relaxed — they shouldn’t lift.

Step 4 - Pause briefly (1–2 seconds).

• Don’t hold your breath tightly; just allow a natural pause.

Step 5 - Exhale slowly through pursed lips for 5–6 seconds.

• Let your belly fall as the air leaves your body.

• Imagine letting go of tension with each breath.

Step 6 - Repeat for 5–10 breaths, 2–3 times per day.

• Gradually extend to 5 minutes once or twice daily as comfort improves.