The best examples of breathing exercises for relaxation & stress relief (especially for seniors)

Simple, senior-friendly examples of breathing exercises for relaxation & stress relief

Let’s start with what you can actually do today. These examples of breathing exercises for relaxation & stress relief are all designed to be:

• Gentle on joints and back
• Easy to remember
• Doable sitting or lying down

If anything makes you dizzy or uncomfortable, pause, breathe normally, and try a shorter version next time. And if you have lung or heart conditions (like COPD, asthma, or heart failure), talk with your healthcare provider before making big changes to your breathing routine.

Example of a “reset” breath: the 4–2–6 calming breath

This is a great starter exercise. It’s simple, quiet, and you can use it in a waiting room, before a medical appointment, or when you’re feeling overwhelmed.

How to try it:

Sit comfortably with your feet on the floor and your hands resting in your lap. If it feels safe, close your eyes or soften your gaze.

Gently breathe in through your nose for a count of 4, pause for 2, then breathe out slowly through your mouth for a count of 6, as if you’re fogging up a mirror. That longer exhale is the magic here—it tells your nervous system, “We’re safe. You can stand down now.”

Start with 4–5 rounds, then return to normal breathing. Many seniors find this one helpful during blood pressure checks or before bedtime.

This is one of the best examples of breathing exercises for relaxation & stress relief because it’s short, memorable, and works well even if you’re new to breathing practices.

Examples of breathing exercises for relaxation & stress relief you can do in bed

Sleep and stress are tangled together. Poor sleep makes stress worse, and stress makes sleep harder. Here are a few real examples of bedtime breathing that work well for older adults.

1. 4–7–8 “sleepy” breathing

Popularized by physicians and widely used in relaxation routines, 4–7–8 breathing is like a gentle brake pedal for your nervous system.

Try this lying on your back with a pillow under your head:

• Inhale through your nose for 4 seconds.
• Hold your breath (comfortably) for 7 seconds.
• Exhale softly through pursed lips for 8 seconds, like you’re blowing out a candle very slowly.

Start with 3–4 rounds. If 7 and 8 seconds feel too long, shorten it to 3–4–5 and build up. This is a classic example of a breathing exercise for relaxation & stress relief that you can sneak in when you wake up at 3 a.m. and your mind starts racing.

2. Counting exhales only

For some people, long breath holds feel uncomfortable. This option is lighter and very senior-friendly.

Breathe in gently through your nose, then breathe out slowly through your mouth while counting “one” in your mind. Next exhale, count “two.” Continue until you reach ten, then start again at one.

If your mind wanders (it will), just come back to the next exhale. This is one of the simplest examples of breathing exercises for relaxation & stress relief because it combines focus, rhythm, and a gentle sense of progress.

Seated examples of breathing exercises for relaxation & stress relief

If you spend a lot of time in a chair, you’re actually in a perfect position to work on your breathing. These can be done while watching TV, listening to the radio, or sitting on the porch.

3. Diaphragmatic (belly) breathing with hand support

Many older adults fall into shallow chest breathing, especially with stress, pain, or lung conditions. Diaphragmatic breathing encourages your main breathing muscle—the diaphragm—to do more of the work.

How to do it:

Sit tall but supported in a chair. Place one hand on your chest and the other on your belly, just below your ribs.

Breathe in slowly through your nose and gently guide the air toward your lower hand, letting your belly rise a bit. Your upper hand on your chest should move as little as possible.

Then exhale slowly through pursed lips, feeling your belly fall. Take your time—aim for a slightly longer exhale than inhale.

Try this for 3–5 minutes, once or twice a day. Research from the National Institutes of Health (NIH) suggests that diaphragmatic breathing may help reduce stress and improve heart rate variability, a marker of how well your nervous system adapts to stress (NIH).

4. Box breathing (square breathing) for focus and calm

Box breathing is used by everyone from therapists to athletes to people with high-stress jobs. For seniors, it’s a nice way to practice steady, controlled breathing without strain.

Imagine drawing a square with your breath:

• Inhale through your nose for 4 seconds.
• Hold your breath (comfortably) for 4 seconds.
• Exhale through your mouth for 4 seconds.
• Pause at the bottom of the exhale for 4 seconds.

Repeat 4–6 cycles. If 4 seconds is too long, try a 3-second box instead. This is a strong example of a breathing exercise for relaxation & stress relief when you feel scattered or overwhelmed, because it gives your mind something simple and structured to follow.

Gentle movement plus breath: real examples that fit into a senior workout plan

Breathing doesn’t have to be a stand-alone activity. It fits beautifully into a senior workout plan—especially on days when your joints are cranky or your energy is low.

5. “Smell the flowers, blow out the candles” (great for grandkids too)

This one is especially nice if you have trouble remembering counts.

Sit or stand tall. Pretend you’re holding a flower. Gently “smell the flower” through your nose, taking a slow, comfortable breath in. Then pretend you’re blowing out a birthday candle as you exhale through your mouth, lips gently pursed.

Make the exhale a bit longer than the inhale. Repeat for 1–3 minutes. It’s playful, easy to explain to children, and one of the best examples of breathing exercises for relaxation & stress relief that you can share with family.

6. Shoulder roll breathing

This combines breath with a small, joint-friendly movement.

As you inhale slowly through your nose, roll your shoulders up toward your ears. As you exhale through your mouth, roll your shoulders back and down.

Move gently and stay within a comfortable range of motion. This can help release tension in the neck and upper back—common tight spots for seniors—and turns your breathing practice into a mini mobility exercise.

Examples include paced breathing for blood pressure and heart health

There’s growing interest in how slow, steady breathing can help with blood pressure and heart health. Paced breathing is often used alongside other lifestyle changes like walking, strength training, and salt reduction.

7. Paced breathing at 6 breaths per minute

Many studies use a rhythm of about 6 breaths per minute to calm the nervous system. That’s one full breath (in and out) every 10 seconds.

Here’s a simple way to try it:

• Inhale through your nose for 4 seconds.
• Exhale through your mouth for 6 seconds.

That’s one 10-second breath. Repeat for 5 minutes, once or twice a day. Some blood pressure monitors and smartphone apps now include guided breathing modes based on this kind of rhythm.

The American Heart Association and NIH have noted that slow, controlled breathing may help reduce blood pressure for some people when used regularly along with standard care (NIH). This makes paced breathing a strong example of a breathing exercise for relaxation & stress relief that also supports heart health.

If you feel lightheaded, shorten the session or use a slightly faster rhythm.

Examples of breathing exercises for relaxation & stress relief during pain or anxiety spikes

Pain and anxiety often show up together, especially in older adults dealing with arthritis, back pain, or recovery from surgery. While breathing won’t erase pain, it can change how your body reacts to it.

8. Pursed-lip breathing (especially helpful if you have COPD or shortness of breath)

Pursed-lip breathing is often taught in pulmonary rehab programs. It helps keep your airways open longer and can make breathing feel easier.

Try this when you feel short of breath or anxious about your breathing:

• Relax your neck and shoulder muscles.
• Inhale slowly through your nose for about 2 seconds.
• Purse your lips like you’re going to whistle.
• Exhale slowly through your pursed lips for about 4 seconds.

The longer, controlled exhale helps you empty your lungs more completely. The American Lung Association and Mayo Clinic both recommend this technique for people with chronic lung conditions (Mayo Clinic).

This is one of the most practical real examples of breathing exercises for relaxation & stress relief during daily activities like climbing a few steps, walking to the mailbox, or getting dressed.

9. “Name it and breathe with it” for emotion waves

This one blends simple breathing with a tiny bit of mindfulness.

When you notice a wave of anxiety, frustration, or sadness, pause and silently name it: “This is anxiety,” or “This is frustration.” Then take three slow breaths, in through your nose and out through your mouth, focusing on making the exhale a little longer each time.

You’re not trying to force the feeling away—just giving your nervous system a calmer background to work with. For many older adults, this becomes a go-to example of a breathing exercise for relaxation & stress relief during tough phone calls, medical news, or family conflict.

How often should seniors practice these breathing exercises?

Think of these examples of breathing exercises for relaxation & stress relief the way you’d think about gentle stretching: a little bit, most days, works better than a lot once in a while.

A simple starting plan:

• Morning: 3–5 minutes of diaphragmatic breathing while sitting on the edge of the bed or in your favorite chair.
• Afternoon: A few rounds of box breathing or 4–2–6 calming breath when you feel your shoulders creeping up toward your ears.
• Evening/bedtime: 3–4 rounds of 4–7–8 breathing or counting exhales to help your body wind down.

If you already have a workout plan—maybe walking, light strength work, or chair exercises—try adding one example of a breathing exercise for relaxation & stress relief at the very end as a cool-down. It’s a simple way to signal to your body, “Workout is over, recovery time now.”

Safety tips for older adults using breathing exercises

Most people can safely try these exercises, but a few guidelines matter more as we age:

• Skip long breath holds if you have heart disease, uncontrolled high blood pressure, or a history of fainting. Short holds or no holds are fine.
• Stop if you feel dizzy, lightheaded, or more short of breath. Return to your normal breathing and rest.
• If you use oxygen or have a lung condition, ask your healthcare provider or respiratory therapist which examples of breathing exercises for relaxation & stress relief are best for you.
• Combine breathing practices with regular medical care—they’re a helpful tool, not a replacement for treatment.

The Mayo Clinic and NIH both emphasize that relaxation techniques, including breathing exercises, can be part of a broader stress-management plan alongside movement, social connection, and, when needed, counseling or medication (NIH).

Frequently asked questions about examples of breathing exercises for relaxation & stress relief

What are some quick examples of breathing exercises I can use when I feel stressed?

If you only remember a few, make it these: the 4–2–6 calming breath, box breathing, and “smell the flowers, blow out the candles.” All three are quiet, can be done sitting or standing, and take less than two minutes. They’re some of the best examples of breathing exercises for relaxation & stress relief when you’re in public, on the phone, or waiting for an appointment.

Can breathing exercises really lower my blood pressure or heart rate?

They can help for many people, especially when practiced regularly. Slow, paced breathing (around 6 breaths per minute) has been linked to lower blood pressure and improved heart rate variability in some studies. But breathing exercises work best as part of an overall plan that may include medication, movement, and nutrition. Always work with your healthcare provider if you’re targeting blood pressure or heart issues.

Are these breathing exercises safe if I have COPD or asthma?

Often, yes—especially techniques like pursed-lip breathing and gentle diaphragmatic breathing—but you should get personalized advice. Many pulmonary rehab programs teach specific examples of breathing exercises for relaxation & stress relief and breath control. Your doctor or respiratory therapist can help you decide which options fit your condition and oxygen levels.

How long before I notice benefits from these breathing exercises?

Some benefits are immediate—you may feel a bit calmer or less tense after just a few rounds. Other benefits, like better sleep or feeling less “wound up” during the day, usually show up after consistent practice for a few weeks. Think of it like building a new habit: the more often you use these examples of breathing exercises for relaxation & stress relief, the more automatic they become when stress hits.

Do I have to sit completely still to do these exercises?

Not at all. Many seniors find it easier to breathe deeply while doing gentle movements like shoulder rolls, slow walking, or light stretching. That’s why some of the best examples of breathing exercises for relaxation & stress relief are paired with movement—like shoulder roll breathing or “smell the flowers, blow out the candles” during a short walk.

If you’re feeling a bit skeptical, that’s normal. You don’t have to “believe” in breathing for it to help. Just pick one or two of these examples of breathing exercises for relaxation & stress relief, try them for a week, and notice what changes. Maybe your shoulders sit a little lower. Maybe bedtime feels a little less tense. Those small shifts add up—especially over 60, 70, or 80 years young.