Meditation encourages you to slow down and take a bit of quiet time to refocus your thoughts. It involves sitting or lying still in a calm and serene location and concentrating on your breathing. 

You can meditate with a guide or you can use a meditation app.

When meditating, you can be fully aware of your mind and body without judgment. It calms your mind and makes you focus on the present while blocking off worries and distractions.

Mindful meditation can improve your emotional and physical well-being. It does this by focusing your attention and eliminating mental clutter that may be causing stress. 

2. Breathing Exercises

Shallow breathing is common among the elderly due to muscle weakness, stiffness, or other diseases. This short, shallow breathing may have adverse effects on energy levels and lung strength.

You can start with your breathing exercises in the morning by taking a deep breath to help ease stiffness.

Listed here are some breathing practices that you can try out.

Step 1. Relax and sit up straight as you exhale. 

Step 2. Relax your stomach muscle, then inhale.

Step 3. Observe your stomach expand as you fill your lungs with air.

Step 4. Pause for a moment before slowly exhaling. 

Step 5. Do this repeatedly for at least five minutes.

Step 1. Lie down on your back.

Step 2. Place your left hand above your navel and your right hand above it on your belly.

Step 3. Inhale deeply.

Step 4. Observe the hand on your navel rise as you breathe.

Step 5. Repeat your breathing for five minutes.

Step 1. Practice the complete breathing technique.

Step 2. Hum and pull your abdominal muscles as you exhale.

Step 3. Do this for two to three minutes.

Source link