A Surprising Thing that Affects Balance 😊

Published: Sat, 01/31/26

Updated: Sat, 01/31/26

A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

A Surprising Thing that Affects Balance

When people think about balance, they usually think about leg strength or ankle stability. Those are important—but there’s another key factor that often gets overlooked:

How you breathe.

Breathing influences your posture, your core stability, and how steady your body feels when you stand, walk, or change direction.

The diaphragm: a balance muscle you don’t see

Your main breathing muscle—the diaphragm—does more than move air in and out of your lungs.

Each time you inhale:

The diaphragm moves downward
Gentle pressure is created inside your torso
That pressure helps stabilize your spin

This internal stability gives your arms and legs a stronger, more controlled base to move from. When breathing is shallow or rushed, that stability is reduced—and balance can feel less secure.

Breathing and the nervous system

Balance is not just mechanical—it’s neurological.

Your brain is constantly integrating information from:

Your eyes
Your inner ear
Your feet and joints

Slow, controlled breathing helps regulate the nervous system, improving coordination and responsiveness. When breathing is calm and steady, the body tends to make smoother, quicker balance corrections.

Simply put:
Calmer breathing often leads to steadier balance.

A simple breathing exercise to support balance (no equipment)

The 4–6 Balance Breath

This exercise helps improve trunk stability and nervous system regulation.

Position:

Sit tall in a chair or stand near a counter or chair for support

How to do it:

Inhale gently through your nose for 4 seconds
Exhale slowly through your mouth for 6 seconds
Repeat for 6–10 breaths

Your breathing should feel smooth and controlled—not forced.

Add balance (optional progression)

Once the breathing feels comfortable:

Stand with feet hip-width apart
Perform 3–5 slow breaths
Step one foot slightly forward into a gentle staggered stance
Perform 3–5 more slow breaths

If needed, keep one hand near a support surface.

This teaches your body to stay calm and stable while balance is challenged, which is exactly what’s required in daily life.

Why this matters for everyday movement

Many balance challenges happen during:

Turning
Reaching
Standing up
Walking in busy environments

If breathing becomes shallow or tense during these moments, balance often worsens. Practicing calm breathing alongside balance work helps the body stay controlled under mild challenge.

The takeaway

Balance depends on more than strong legs.

It also relies on:

Trunk stability
Nervous system regulation
Efficient breathing patterns

By practicing intentional breathing—especially while standing—you’re training one of the foundational systems that supports safe, confident movement as we age.

Have a Wonderful Weekend!

Kristen Nielsen

Simple Chickpea Pasta (High-Protein & Easy)

Ingredients (2 servings)

6 oz chickpea pasta (any shape)
2 tbsp olive oil
2 cloves garlic, minced
1–2 cups vegetables (spinach, cherry tomatoes, zucchini, or broccoli all work well)
Salt and pepper to taste
Optional: grated Parmesan or feta, red pepper flakes

Instructions

Cook chickpea pasta according to package directions. Drain and set aside.
While pasta cooks, warm olive oil in a pan over medium heat.
Add garlic and sauté for about 30 seconds (until fragrant, not browned).
Add vegetables and cook until just tender.
Toss cooked pasta into the pan, season with salt and pepper, and stir to combine.
Finish with cheese or red pepper flakes if desired.

How Much Protein Is in Chickpea Pasta?

Most chickpea pastas provide 12–15 grams of protein per 2-ounce dry serving.

In this recipe (about 3 oz dry pasta per person), that’s roughly:

18–22 grams of protein per serving

More if you add cheese or a protein topping (chicken, salmon, tofu)

Why This Protein Matters (Especially Over 60)

Adequate protein is essential for:

Maintaining muscle mass (important for strength and balance)
Supporting bone health
Improving recovery from exercise
Stabilizing blood sugar, which can help energy and focus

Many older adults don’t eat enough protein at meals—especially at lunch or dinner. Chickpea pasta makes it easier to get meaningful protein without needing a large portion of meat.

Bonus Benefits of Chickpea Pasta

Higher in fiber, which supports digestion and fullness
Slower digestion than refined pasta → more stable energy
Naturally gluten-free (helpful for sensitive stomachs)

Start Your Freedom Journey

Want to strengthen your body, sharpen your brain, and improve your balance?

TogetherWON offers personalized, in-home fitness training tailored to your unique needs.

Call today to schedule your FREE consultation and Body-Brain-Balance baseline: 719-286-9450

Caregivers

Are you caring for a loved-one? Click below to learn how we can support you:

Email: Kristen@TogetherWon.com

Phone: 719-243-2877

Website: www.TogetherWon.com

Caregiver Program: www.Strong.TogetherWon.com

Kristen Nielsen
Functional Aging Specialist

2021 Walnut Creek Court
Colorado Springs Colorado 80921
US

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