Breathing Exercises for Seniors: A Gentle 14-Minute Practice to Relax Mind and Body

We breathe every minute of our lives, usually without noticing. In this gentle class, Rasika invites you to spend a few minutes actually paying attention to your breath and letting it become more relaxed. The practice is designed with seniors in mind because it's so simple to do every day, but it works for anyone of any age. As Rasika says: if you can breathe, you can practise this class. You don't need any previous yoga or pranayama experience.

Setting up: sit tall, feet down

Rasika suggests sitting on a chair with both feet planted flat on the floor, not crossed or dangling. If the chair has an upright backrest you can lean on it, but avoid reclining too far back. You want the sit bones rooted and the crown of the head lifting, so the spine is reasonably upright. Sitting tall rather than lounging gives the breath room to move. You can also sit on the floor if that's comfortable for you.

The three parts of the practice

1. Breath observation

Close your eyes or rest your gaze softly in front of you, and simply notice your breath as it is. There's nothing to change or deepen, and no need even to label it as fast, slow, deep or shallow. Then, on a few exhalations, relax the body bit by bit:

• soften the jaw, perhaps letting the lips part slightly
• let the shoulders drop a little further from the ears
• release any tension around the eyes and face

Rasika points out something you'll probably notice yourself: just by paying attention to the breath, it tends to become a little deeper, smoother and slower on its own.

2. Abdominal breathing

Place your hands on your belly, or one hand on the belly and one on the chest. As you breathe in through the nose, feel the belly rise into your hand. As you breathe out, feel it move back towards the spine. Don't puff the belly out or pull it in. Just observe how the belly, ribs and chest move with each breath. For more on this, see yogic breathing foundations and sectional yogic breathing.

3. Longer exhalations

Release the hands and let each exhalation become a little longer than the inhalation, without any counting and without holding the breath. After the inhalation, pause slightly and let the exhalation begin naturally rather than pushing the air out. Longer exhalations are associated with the body's relaxation response (the parasympathetic nervous system), which is why this part can feel especially calming. If you like, add a soft humming sound ("mmm") or a chant on the exhale. Rasika finds that sound helps release stored tension even more. Our Bhramari (humming bee breath) practice builds on the same idea.

Finally, return to your natural breath and notice whether anything has changed since you began.

A five-minute daily reset

Rasika suggests using even a shortened version of this practice as a five-minute reset every day: a few minutes to observe your own breath, ground yourself and set aside thoughts of the past and future. Regular, gentle breath awareness like this can help you notice tension, relax and feel more present. For a fuller practice, try breath awareness meditation, or explore our breathing hub.

Who it's for

• Seniors looking for a simple, safe daily breathing practice
• Complete beginners to pranayama
• Anyone who wants a few minutes to slow down and de-stress

Safety notes

Breathe gently. Never force the breath deeper and never hold it. If you feel uncomfortable, dizzy or breathless at any point, stop and return to your natural breath. If you have a heart or lung condition, get a go-ahead from your doctor before practising. This practice is not a substitute for breathing exercises prescribed for you by a doctor, physiotherapist or respiratory therapist.