Respiratory function declines approximately 1% per year after age 30. By age 70, lung capacity has decreased by 40% compared to peak. This decline isn't inevitable — it's largely driven by deconditioning, poor posture, and shallow breathing habits that compound over decades. Breathing exercises can reverse years of respiratory decline, improving not just lung function but also balance (the diaphragm is a core stability muscle), cognitive function (better oxygenation), and cardiovascular health.
The foundational exercise: diaphragmatic breathing in a seated position. Place one hand on the chest, one on the belly. Breathe so the belly hand moves but the chest hand stays still. Most seniors have reversed this pattern (chest breathing), which uses 30% more energy for less air exchange. Practice 5 minutes twice daily. Progress to coherence breathing (inhale 5, exhale 5) once diaphragmatic breathing is comfortable.
For specific concerns: (1) Fall prevention — diaphragmatic breathing strengthens the deep core muscles that stabilize the trunk during walking and balance challenges. (2) Cognitive maintenance — alternate nostril breathing (nadi shodhana) activates both brain hemispheres and has shown promise in maintaining cognitive function in older adults. (3) COPD management — pursed-lip exhale breathing (inhale 2, exhale 4 through pursed lips) prevents small airway collapse and improves gas exchange. All exercises should be practiced seated initially, progressing to standing as comfort allows.