Written by CenterWell Senior Primary Care Editorial Team 

Key takeaways

• Breathwork can reduce stress and anxiety, improve mood and emotions and support heart and lung health.
• Simple breathing exercises are easy to learn and integrate into daily life.
• CenterWell Senior Primary Care® can help seniors achieve holistic wellness, including guidance on breathwork.
  

As people age, managing stress and improving sleep can become more challenging. Breathwork offers seniors a gentle approach to feeling healthier and more at ease. Incorporating breathwork into daily routines is a safe, natural method to support both physical and mental health. 

What breathwork can do for senior health

Practicing breathwork has multiple benefits, especially for seniors, such as:

• Lowering stress and anxiety by calming the mind and body
• Improving mood and emotional balance
• Increased oxygen flow can enhance alertness and support memory
• Supporting the heart and lungs
  
• Maintaining steady blood pressure
• Increasing energy and better sleep

Breathwork for beginners

Getting started with breathwork exercises only take a few minutes and can be done from anywhere. There are several easy techniques to try, such as slow belly breathing, also known as diaphragmic breathing, pursed-lip breathing and alternate nostril breathing.

Belly breathing 

This is an easy technique that seniors can incorporate into their daily lives. It’s simple!

• Just sit or lie down in a comfortable position, placing a hand on your chest and the other on your belly.
• Inhale slowly through your nose, allowing your belly—not your chest—to rise as you fill your lungs with air.
• Exhale gently through your mouth, feeling your belly lower as you release the air.
• And repeat for several breaths. 

Pursed-lip breathing 

This method helps keep airways open longer, improves oxygen exchange and can make breathing feel easier.1 Follow these steps to practice this technique:

• First, breathe in slowly through your nose for about 2 seconds.
• Then purse your lips as if you were about to whistle. 
  
• Exhale slowly and gently through your pursed lips for about 4 seconds, making the exhale twice as long as the inhale.
• Repeat several times, focusing on relaxing and controlling your breath. 

Alternate nostril breathing

Finally, alternate nostril breathing is a calming and balancing breathwork technique often used in yoga and meditation practices. To practice alternate nostril breathing:

• Sit comfortably with your spine straight and shoulders relaxed.
• Use your right thumb to gently close your right nostril and inhale slowly through your left nostril.
• Close your left nostril with your right ring finger, then release your right nostril, and exhale.
• Repeat with your left nostril.
• This completes one cycle. Continue for several cycles, breathing slowly and steadily.

These simple exercises are a great way to begin your breathwork journey. 

Tips to integrate in your everyday life

Starting small is key—just a few minutes a day can make a difference. Breathwork can be paired with other routines, such as stretching or reading before bed. Even practicing yoga or tai-chi with a friend can make it more enjoyable and help build consistency. The benefits are greatest when breathwork is practiced regularly.

How can CenterWell Senior Primary Care help?

CenterWell Senior Primary Care offers support for seniors looking to improve their health and well-being. Our care teams listen to your needs and provide personalized advice, including relaxation and wellness practices like breathwork. 

CenterWell® offers primary care, pharmacy delivery and home health services with a holistic approach to your mental, physical and social health. Our experienced care team are dedicated to helping seniors thrive. 

To learn more or find care near you, call 833-574-4079 (TTY: 711), Monday – Friday, 8 a.m. – 11 p.m., or Saturday, 8 a.m. – 6:30 p.m., Eastern time.

Source:

1. “Breathing Exercises,” American Lung Association, accessed Oct. 13, 2025.