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Breathing for Healing: How to for men over 50

middle age man breathing for healing

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Breathing for healing is an approach to reduce stress and improve health and vitality. The power of deep breathing has the potential to not only address many health concerns men over 50 begin to experience but also to significantly enhance overall well-being. By focusing on technique and depth of breath, you should see various improvements in your health.  This post looks at how men over 50 can improve their health by exploring breathing techniques and understanding how breathing for healing benefits their lives.


Breathing Techniques for Healing

Breathing techniques offer a great way to promote healing and wellness. These techniques not only improve physical health but also mental and emotional well-being.


Basic Breathing Exercise for Healing

Diaphragmatic Breathing

Often referred to as “belly breathing,” this technique involves breathing deeply into the lungs by using the diaphragm, a large muscle at the base of the lungs. Diaphragmatic breathing is beneficial for reducing stress, lowering blood pressure, and improving core muscle stability. It’s a foundational practice that supports the efficiency of other breathing techniques for healing.


How to Practice: Sit comfortably or lie flat. Place one hand on your belly and the other on your chest. Inhale deeply through the nose, ensuring the diaphragm inflates with enough air to stretch the lungs. The goal is to make the hand on the belly rise higher than the one on the chest. Exhale slowly through the mouth.


Deep Breath Healing Techniques

4-7-8 Breathing

This technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds, is a natural tranquilizer for the nervous system. It’s particularly effective for reducing anxiety, helping with sleep, and managing stress responses.


How to Practice: Begin by sitting or lying in a comfortable position. Place the tip of your tongue against the roof of your mouth, just behind your front teeth. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound, to a count of eight.


Box Breathing

The breathing technique for relaxation can heighten performance and concentration, used by the US Navy Seals. It involves selecting an even interval for inhaling, exhaling and holding after each.


How to Practice:

Begin by sitting or lying in a comfortable position. 1/ Inhale through the nose, counting to five slowly, 2/ hold for the count of five, 3/ exhale through the mouth, counting to five slowly, 4/ finally, hold your breath again for the count of five. Repeat this for a minute or two, or longer while incorporating meditation.


The Wim Hof Method

This technique  combines breathing, cold therapy, and commitment to strengthen the body and mind. Wim Hof’s breathing technique is known for its potential to improve immune response, reduce stress levels, and enhance endurance [1].


How to Practice: This method has three phases of controlled hyperventilation (30 deep breaths), breath retention after exhalation, and a recovery breath. It’s recommended to practice this technique in a safe, comfortable place, preferably sitting or lying down, to avoid any risk of fainting.


  • 1st Phase: Take 30 quick, deep breaths, inhaling through the nose and exhaling through the mouth.
  • 2nd Phase: After the last breath, exhale fully and hold until you feel the need to breathe again.
  • 3rd Phase: Inhale deeply and hold for 10 seconds.


Man breathing outside - Breathing for healing

Common Questions and Concerns for Breathing for Healing

When it comes to integrating breathing techniques into one’s health regimen, especially for men over 50, several questions and concerns commonly arise. Addressing these can help demystify the process and encourage more individuals to take advantage of the healing power of breath.


How Does Deep Breathing Reduce Pain?

Deep breathing is more than just a relaxation technique; it plays a crucial role in pain management. By focusing on deep, slow breaths, the body activates its parasympathetic nervous system, which can reduce stress levels and lower the body’s pain response. Additionally, deep breathing increases oxygen flow to the blood, which helps reduce muscle tension and alleviate pain [2].


Can You Heal Your Body with Breathing?

While breathing alone may not cure diseases, it significantly supports the body’s healing processes. By enhancing oxygenation, improving circulation, and reducing stress, breathing exercises can aid in the recovery from illnesses and surgeries [3], boost the immune system, and promote overall physical and mental well-being. Regular practice of specific breathing techniques has been linked to improvements in conditions like hypertension, asthma, and even depression [4][5].


What Is the Correct Breathing Technique?

The “correct” breathing technique depends on the individual’s health goals. However, most health experts agree that diaphragmatic breathing, or belly breathing, is a technique that everyone can benefit from. This method involves breathing deeply into the lungs, allowing the stomach to rise and fall, which maximizes oxygen intake and promotes a calming effect on the body and mind [6].


Does Deep Breathing Cleanse the Body?

Deep breathing is thought to aid in detoxification. By promoting better blood flow and enhancing lymphatic function, deep breathing can help in removing toxins from the body more efficiently [7]. While the kidneys and liver are primarily responsible for detoxification, improved oxygenation and circulation from deep breathing support these organs’ functions, contributing to a more effective detox process [8].


Should You Breathe Deeply All the Time?

While deep breathing is beneficial, it’s not necessary or practical to breathe deeply all the time. The key is to integrate deep breathing exercises into your daily routine, especially during moments of stress, before sleep, or when practicing meditation. Regular practice can help improve lung capacity and efficiency over time but lowers the carbon dioxide in your blood making your blood too acidic, but natural, relaxed breathing should predominate your day.


Creating a Daily Breathing for Healing Routine

Start Small: Begin with just a few minutes of deep breathing exercises each day. Morning sessions can energize you for the day ahead, while evening practices can help unwind and promote better sleep.


Consistency is Key: Regular practice is crucial for experiencing the full benefits of breathing for healing. Set aside a specific time each day for your breathing exercises to establish a routine.


Tracking Progress and Adjusting Practices

Monitor Your Health: Pay attention to how your body and mind respond to the breathing exercises. You may notice improvements in stress levels, sleep quality, and overall mood.


Adjust as Needed: As you become more comfortable with the exercises, you can gradually increase the duration and explore more advanced techniques. 


By incorporating breathing exercises into your daily life, you can tap into the healing power of breath, leading to significant improvements in physical, mental, and emotional well-being. Remember, the road to better health is personal, and breathing for healing offers a flexible approach for men over 50 looking to enhance their quality of life.


Conclusion: Breathing for Healing

Doing controlled breathing exercises has a number of positive impacts on your health.  At the very least, reducing the level of stress through breathing exercises has its own benefits that greatly impact your life over time.  There are a number of different breathing techniques you can practice to find what suits you best. Remember to start slowly, monitor your progress and adjust as needed. Enjoy your new relaxed state and clarity of mind from breathing for healing!


For more information on breathing check out Breathe Well – Proper Breathing for Men Over 50

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the support and guidance of your physician when you are unsure about any health issues.

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