Effective Diaphragmatic Breathing Exercises for Women Over 45: A Comprehensive Guide
Diaphragmatic breathing, also known as belly breathing, can support relaxation, reduce stress, and improve lung function for women over 45.
Here’s how to get started:
Position Yourself: Sit comfortably or lie down. Place one hand on your chest and the other just below your rib cage to feel the movement of your diaphragm.
Inhale Deeply: Breathe in slowly through your nose, allowing your belly (not your chest) to rise as your diaphragm pulls air deep into your lungs. Aim to feel only your lower hand move.
Exhale Slowly: Gently exhale through your mouth, tightening your abdominal muscles slightly to empty your lungs completely. This process can take around 3–5 seconds.
Practice Daily: Perform this exercise for 5–10 minutes daily to strengthen the diaphragm and improve overall lung function. Regular practice can lead to benefits such as reduced blood pressure, lower stress, and improved focus.
Diaphragmatic breathing can be especially helpful in managing stress hormones and improving exercise capacity, making it a versatile wellness tool for women over 45.
