Elderly people should be alert to respiratory decline

As people age, their lung function declines, and their respiratory function gradually weakens, which is manifested by an increase in residual volume, a decrease in vital capacity, and a decrease in lung capacity and pulmonary artery oxygen partial pressure with age. 17% to 25% of people over 65 years old will have breathing difficulties. Among them, ligament and chest muscle atrophy, chest deformation, limited movement, decreased elastic recoil of lung tissue, weakened respiratory muscle strength, poor coughing effect, and decreased bronchial ciliary activity can be strengthened by chest and breathing training to increase the strength of the diaphragm and intercostal muscles, thereby strengthening the "self-breathing power".

| Respiratory function gradually declines after the age of 65

People think that breathing is a natural human function and rarely pay attention to it or think about exercising it. However, as we age, our breathing ability gradually declines. This is mainly because the respiratory muscles become stiff with aging, which limits the contraction movement of the lungs.

At the same time, the elasticity of the lung structure itself will gradually weaken, resulting in less force to push air in and out. After exhaling, more and more carbon dioxide will remain in the lungs, which may be accompanied by shortness of breath and shallow and rapid breathing. Generally speaking, the decline of respiratory function becomes more obvious after the age of 65.

The decline in respiratory function reduces the proportion of fresh air entering the lungs, which may cause the organs in the body to not function and metabolize smoothly. The final symptoms may include: fatigue, gastrointestinal discomfort, insomnia and other physical discomforts.

| Breathing depends on muscle strength

In the human body, breathing does not rely on the expansion and contraction of the lungs, but on the movement of the surrounding connected muscles to complete the action of inhaling and exhaling. The muscles that must be used during breathing are collectively called "respiratory muscles". They include intercostal muscles, diaphragm, abdominal wall muscles, sternocleidomastoid muscles, back muscles, chest muscles, etc. Among them, the inspiratory muscles include the diaphragm and external intercostal muscles; the expiratory muscles include internal intercostal muscles and abdominal wall muscles. The main ways of human breathing are abdominal breathing and pursed lip breathing.

The main purpose of respiratory muscle training is to enhance the strength and endurance of respiratory muscles. Respiratory function can be trained through brisk walking, jogging, swimming, and other exercises. Specific respiratory muscle training can be done by increasing the respiratory load, such as blowing balloons, blowing candles, and whole body gymnastics. People with poor lung function can regularly perform respiratory function exercises.

| The importance of exercising breathing function

1. Prevent and treat hypertension

Hypertension is a common disease among the elderly. Elderly people can effectively prevent and treat hypertension by taking deep breaths regularly.

In normal breathing, only a part of the alveoli are working, while the others are in a static state. However, when we start to breathe deeply, more than 90% of the alveoli will be mobilized, and deep breathing can also produce more prostaglandins than before, allowing more prostaglandins to enter the blood vessels, promote vascular dilation, and effectively reduce blood pressure.

2. Relieve pain

For many older adults, their chronic pain stems from a condition called ischemia, where blood flow to certain parts of the body is restricted or reduced. One particular study reported by the U.S. National Library of Medicine shows that breathing is very important for patients with ischemia. The study randomly selected 145 male participants with ischemic heart disease for comparison. The results showed that those who practiced diaphragmatic breathing for more than three months increased oxygen flow to vital organs, suggesting that daily breathing exercises can significantly help control and relieve pain.

3. Prevent and alleviate diseases

Chronic bronchitis, emphysema, bronchial asthma and other well-known diseases are chronic diseases of the respiratory system, which often cause serious damage to the body. Long-term persistence in breathing exercises can effectively improve the contraction ability of the respiratory muscles and restore their elasticity. At the same time, the expansion force of the chest and lung capacity will also be greatly increased.

In addition, people over 60 years old are more likely to accidentally inhale saliva or food into the trachea, causing choking or even suffocation. Exercising the respiratory muscles can also help reduce this situation.

| Ways to train your respiratory muscles

1. Chest breathing training

To do the forward movement, just stand with your feet shoulder-width apart and your back straight. (If that's uncomfortable or stiff, you can sit in a chair.) Focus on your chest as you breathe.

(1) First, you need to straighten your waist, then gently place your hands on your chest, allowing your palms to lightly touch your chest;

(2) When taking a deep breath, tighten your abdomen inwards, that is, towards your spine, and allow your ribs to spread inwards and upwards;

(3) Exhale the inhaled air forcefully, allowing the ribs to retract downward;

(4) Inhale again, allowing all the air to be inhaled into the chest. Feel the chest area expanding continuously, but the abdomen remains flat. Chest breathing can get air into the lungs as quickly as possible, meet the body's oxygen needs, and promote fatigue recovery. Repeat three times as a set, and rest for two minutes after completing each set of training.

2. Abdominal breathing training

(1) Place your left hand on your chest and your right hand on your upper abdomen;

(2) Inhale slowly through the nose, the abdomen expands, and the right hand is raised;

(3) When exhaling, the abdomen sinks inward and the right hand drops down. During this process, there is no obvious rise and fall of the left hand. Try to breathe through your nose as much as possible throughout the process. Do this 7-8 times per minute. Practice 15 times.

This exercise can enhance abdominal muscle tension. During the process, the diaphragm can move up and down by 5-10 cm. Every 1 cm of descent can increase the tidal volume (the amount of air inhaled or exhaled each time when breathing calmly) by 100 ml. Blowing a balloon is also a good way to do abdominal breathing. Because the surface tension of the balloon can increase breathing resistance, if you want to blow up the balloon, you must recruit the strength of your abdominal muscles. Hold the balloon in your hand, inhale through your nose for 3-4 seconds, exhale through your mouth, blow up the balloon, and hold for 5-8 seconds, pause for 2-3 seconds; repeat 6-8 times.

3. Cough training

Stand with your feet shoulder-width apart and place your hands on top of your abdomen, with your right hand on top.

(1) Take 5 deep breaths and hold your breath for 2 seconds;

(2) Push your hands down and cough;

(3) Practice 4 times a day.

4. Deep breathing training

(1) When inhaling, keep your mouth closed; when exhaling, you can slow down the speed and prolong the exhalation time;

(2) The ratio of inhalation to exhalation is about 1:2 or 1:3, for example, inhale for 2 seconds and exhale for 6 seconds, and continue for 15 times. COPD patients can shrink their mouths into a "whistle" shape when exhaling, and the degree can be controlled by themselves. They can also place a candle 15 to 20 cm in front of them, and when exhaling, the flame should be tilted but not extinguished. This method can slow down the respiratory rate, increase lung ventilation, and increase gas exchange in the lungs.

During the above process, you must breathe deeply and exhale slowly, and coordinate your breathing with the body movements correctly. During training, do not hold your breath or over-ventilate. Stop immediately if you experience breathing difficulties, chest pain, dizziness, or blurred vision. Patients with COPD and heart failure can improve breathing difficulties and lung function by performing corresponding training.

| Develop 3 good habits in life

In addition to the above exercises, you can also develop the following habits to achieve the effect of exercising your respiratory muscles:

1. Maintain a good posture

The respiratory muscles are also used when you raise your head and chest. The habit of hunching or arching your back will also affect the smoothness of breathing. In daily life, always pay attention to whether you keep your back straight.

2. Sing loudly

Reading aloud, reciting poetry, or singing loudly will help you practice deep breathing because you will need to lengthen the interval between inhaling and exhaling.

3. Take slow, deep breaths

Be aware of the air going in and out when you breathe, take slow, deep breaths, and practice the feeling of squeezing out all the air in your lungs. (Picture from the Internet)

Author | Li Aiping was born in Qiqihar, Heilongjiang Province. She graduated from Fuzhou Medical University and has 20 years of nursing experience. She is a national second-level nurse. She is an expert in food hygiene and nutrition, has a national nutritionist qualification, and is a science enthusiast.