Monday, May 16, 2022
HomeExclusiveHow To Get Rid Of Snoring By Yoga

How To Get Rid Of Snoring By Yoga

What Are The Causes Of Snoring

How to Get Rid of Snoring | à®à¯?à®±à®à¯?à®à¯à®à¯?à®à¯? à®à®©à®¿ à®à®¾à®à®¾ | Yogam | யà¯à®à®®à¯?

Yoga therapy works on the causes of snoring. To know about the causes of snoring, read below-

  • Overweight
  • Sedentary lifestyle
  • Consuming tobacco, alcohol, and medicines

In the last decade, yoga has emerged as a way to get rid of snoring. Consider yoga for snoring problems for the advantages it offers-

  • It is safe
  • Does do not have any side effects
  • It can be coupled with other treatment option

Now that you understand the reason to choose yoga, why not give the following 8 yoga poses a try?

How To Avoid Snoring

  • Stay relaxed at all times. Try to release all the stresses of daily life before sleeping. Instead of watching TV, spend quality time with family, read a good book, take a walk or do simple deep breathing.
  • Steam inhalation just before sleeping clears your airways and remove any obstructions.
  • Trying to sleep on your side can also help. Raise your head a bit by sleeping with an extra pillow.
  • Avoid heavy dinner, eat 2 to 3 hours before your sleep time.
  • Before sleeping, instill 2-3 drops of clarified butter in each nostril will reduce snoring noise. Warm the ghee a few degrees, experiment a little with the temperature that suits you.
  • Reduce your alcohol intake and if possible stop altogether.
  • Avoid smoking.
  • Avoid sleeping pills.

Yoga For Snoring.Asanas for snoring.Pranayama for snoring.


How To Stop Mouth Breathing Naturally With Home Remedies

There are some natural remedies for mouth breathing that you can consider applying at the comfort of your own home. They include:

1. Get Biofeedback

This is the very first tip on how to stop mouth breathing when sleeping at night that we would like to introduce in the entire article today and encourage readers to make use for good.

Biofeedback measures and gives your body feedback on every function of your body, aiming to help you exercise and get better control over them. In a study , remedy that offered mouth-breathing kids with visual feedback on their breathing pattern was claimed to be very effective. Children were advised to develop a quiet breathing pattern and were able to see lines on a computer screen that represented their breathing. By monitoring the lines, they would be able to correct their own breathing as needed. At the end of about fifteen sessions, those children were able to reduce sleeping when opening their mouth significantly and habits associated with it like having restless sleep, drooling on the pillow, and snoring.

Read More: 34 Tips How to Get Rid of Phlegm in Nose, Throat, & Lungs after a Cold

2. Try The Buteyko Breathing Method

Here is an exercise that can help to decongest your nose:


Read More: 16 Tips How to Prevent Asthma Attack in Toddlers, Infants, & Adults

3. Deal With Structural Obstructions

Learn More: 39 Home Remedies for Bronchitis Asthma, Mucus & Cough in Babies & Adults

4. Tackle Your Stuffy Nose
  • Drink Benifuuki Green Tea
  • Have Yogurt

You May Like: Calories Burned During Hot Power Yoga

Medical Treatments For Snoring

For mild forms of snoring caused by swelling of the lining of your nose, a doctor may prescribe a steroid nasal spray to take before going to sleep. They may also suggest dental appliances or nasal strips. For more severe forms of snoring due to sleep apnea, surgical procedures or continuous positive airway pressure may be prescribed.

Continuous positive airway pressure


Continuous positive airway pressure is a treatment in which a mask is worn over the nose and/or mouth while you sleep. The mask is hooked up to a machine that delivers a continuous flow of air into the nostrils. The pressure from air flowing into the nostrils helps keep the airways open so that breathing is not impaired. Other PAP machines are also available, including the BiPAP, which has two levels of air pressure, and the VPAP for varying levels of air pressure.

Surgery

Surgery may be needed to correct a physical problem that is causing you to snore. Surgical options include:

What Causes Snoring In Men

9 Simple and Creative Tips: Snoring Solution In Nigeria ...

Well thats a fact that the men are more vulnerable to the condition of snoring in comparison to the women over a certain age and this condition makes the sleepless nights for their partner or other family member, but sadly this is somewhat a natural process of aging.

The main causes of snoring in men could be many factors such as the anatomy of the mouth if a person is having a low think, and the softened palates inside the mouth that makes it hard to let the air pass freely through the nose and the throat.


The other reason behind what causes snoring in men could be nasal issue a congested nasal with the crooked partitions in between the nostrils, can also cause the snoring in men.

Also Check: How Many Calories Burned In 1 Hour Hot Yoga

How To Stop Snoring By Yoga

Are you thinking about stopping your snoring by doing yoga? Then this article is for you. Here I have discussed some of the most efficient yoga positions that are guaranteed to stop snoring. So, lets get started!

We are all aware of the anxiety and stress relieving benefits of yoga, which have already been proven . However, many of us are not aware of its anti-snoring capabilities. Yoga has been practiced for hundreds of years to get better sleep and prevent various sleep-related problems.

How Does Yoga Help With Nausea

When you practice yoga, blood circulation is enhanced. This means more oxygen is circulated throughout your body. This helps to refresh and rejuvenate your system. With regular practice, imbalances are regulated, and toxins are flushed out. This reduces the sensations that nausea brings with it and provides relief.


Also Check: What To Use Instead Of A Yoga Mat

Here’s What You Need To Do To Properly Perform Bhastrika:

  • Sit tall and relax your shoulders. Take a few breaths in and out through your nose. With each inhale, expand your stomach as fully as you can.
  • Using force, exhale through your nose for one second. Next, inhale forcefully for a full second.
  • Continue to breathe in and out, using force, counting one second for each inhalation and each exhalation. Maintain an erect posture, keep your shoulders relaxed and focus on keeping your body still except for your belly which is rising and expanding fully with each breath.
  • For the first cycle, repeat this breathing technique 10 times. After the first round, pause for a few seconds to take note of how you feel. Now, move on to the second cycle performing the technique 20 times. Again, pause to note the sensations you experience. Finally, perform 30 repetitions of the technique to complete the set. After the excise rounds are complete, notice how you feel and the way the experience calms and centers you.
  • While completely safe, some people feel a little light headed when first beginning their breathing practice. Should this happen to you, simply pause for a few moments and resume normal breathing. Once the discomfort subsides, you can resume the bellows breathing. As you progress and master your technique, begin to lengthen the time of your inhalations and exhalations to five to ten seconds each.

    The following video will shows you how to perform Bhastrika Pranayama:

    Bhramari Pranayama Bee Breathing

    To get rid of snoring, do these yogasanas, also get rid of sleep apnea

    Your snoring is essentially a vibration in your respiratory tracts. Bhramari Pranayama, or the humming bee breathing, is also a vibration created at the center of your ENT region. Think of this as a conscious vibration to eradicate an unconscious vibration. The Bhramari Pranayama with its vibration impacts the physiology of all constructs in your ENT region, including the muscles causing snoring.

    • Sit in an easy pose or any comfortable cross-legged position.
    • Close your eyes and all your senses inward with the shanmukhi mudra.
    • The shanmukhi mudra will have you use both your hands, with your little fingers being placed below your lower lip, your ring fingers over your upper lip, your middle fingers over your nose bridge, your index fingers over your closed eyes, and thumbs in your ear hole.
    • Now breathe in and then exhale making a humming bee like vibration at the back part of your mouth roof.
    • Put your nasal involvement in the vibration, and keep it contained.
    • Prolong the vibration only as long as you exhale.
    • Repeat the exercise 10 times.

    Do not press hard with your fingers. Apply a gentle pressure just to feel all your senses closing inwards. Also, try distributing the vibration to all your senses.


    Read Also: How Many Yoga Classes Per Week

    Effective Yoga Poses To Get Rid Of Snoring

    Snoring is often associated with several jokes. It is brushed away as a trivial ailment around the globe. Little do people realize that snoring is a serious problem and can pose serious health illnesses. Not only the snorer but the bed partner also is affected by snoring. The snorer can suffer from a heart attack while it can leave the other sleepless.

    Lose Weight If You Are Overweight

    This will help reduce the amount of tissue in the throat that might be causing your snoring. You can lose weight by reducing your overall caloric intake by eating smaller portions and more healthy foods. Make sure you get regular exercise daily. You may also consider seeing your doctor or a nutritionist for help.

    Don’t Miss: Hot Yoga What To Wear

    Use Peppermint Oil To Avoid Snoring While Sleeping

    Peppermint contains effective cooling contents that help in curing the swollen tissues of the nose and throat. It acts as an antibacterial agent that helps a lot in treating the problem of snoring. Just start gargling on a regular basis with the solution of peppermint oil water. To prepare this solution just add two drops of peppermint oil with one glass of water. Also, remember not to swallow this solution while gargling. It is a great remedy that can prevent snoring by opening the nasal tube of the nose.


    Try These 3 Yoga Breathing Exercises For Snoring And Sleep Apnea

    755 Best How To Get Rid Of Snoring images

    You may already know that yoga can help reduce stress and anxiety, but did you know it can also help alleviate sleep problems? For people who snore or struggle with sleep apnea, incorporating a few key yoga breathing exercises can help you sleep better.

    If you struggle with sleep, you already know how detrimental a poor nights sleep can be to your mental, emotional and physical health. Incorporating these yoga breathing techniques is a safe, natural way to help you get a better nights sleep and all of the restorative benefits a solid night of sleep provide.

    These simple yoga breathing techniques will help you sleep and strengthen your diaphragm. A stronger diaphragm will help improve the oxygen flow throughout your body so you can sleep better. These breathing exercises will also help decrease your stress levels and calm your mind so you can fall asleep faster.

    As an added bonus, proper, deep breathing helps your body release toxins and rid your body of substances that can cause imbalances within your system and rob you of the deep, restorative sleep you need for optimal health and wellbeing. By learning how to do these breathing exercises, you can gain greater control over your mind and your body so you can gain better control over your sleep.

    Also Check: Bikram Yoga Calories Burned 90 Minutes

    Bee Breath Or Bhramari Pranayama

    Bhramari Pranayama or Meditation is also known as Bee Breath because it requires you to buzz like a bee. Fun, right?

    This technique will help you stop snoring by incorporating yoga in the forms of asana, pranayama, and mudras. It is especially useful for those with high blood pressure.

    Here is how you can practice Bhramari Pranayam to reduce snoring.

    Snore A Lot These Yoga Positions Can Help You Control It

    The thought of waking up fresh in the morning after a good nights sleep itself is refreshing. However, many are deprived of this simple pleasure of life, one of the main cause behind it is snoring. Whether you are snoring or have a person next to you snoring, the result is a disturbed sleep, which leaves you feeling tired and not-very-rested.

    Snoring is caused by multiple reasons including stress, obesity, smoking, sinus problems, circulatory problems, poor diet, large tongue or tonsils and with age. This leaves the person sleep deprived, including a feeling of drowsiness, sore throat, increased risk of heart diseases, reduced libido and decreased concentration.

    While there are surgical corrections that can get rid of snoring, yoga has some simple, effective pranayamas and asanas that have been proven to be effective since times immemorial. They improve lung capacity, help in weight management, keep the air passages open and also help in stress management. Try the following asanas and pranayamas to see snoring disappear.

    Breathing and Chanting the Om Mantra: Sit on the floor in a relaxed position with eyes closed and take few deep breaths. Begin to chant the word OM repeatedly for a few minutes. Break the word into two parts, the first part of OOOO should come from deep within followed by the lighter MMMM. This helps meditate, relax, and reduce snoring. Try to do this breathing and chanting at least ten to twelve times, and more if possible, on a daily basis.

    Recommended Reading: What To Wear To Hot Yoga

    Use Nettle To Fight With The Problem Of Snoring

    If you snore in the particular time of the year, then remember that the snoring is occurring due to some seasonal allergy that may cause inflammation in nasal passages. In such conditions, use nettle. It is a great remedy for snoring. Nettle contains antihistamine as well as anti-inflammatory properties. To use this remedy, follow these steps:

    • Boil a cup of water and add one teaspoon of dry nettle leaves in it.
    • Leave this mixture for few minutes so the leaves can steep in the water. After this, strain this solution and drink it on a regular basis before bedtime.

    Steam Inhalation Reduces Snoring

    How to stop snoring – Yoga Mudra to stop snoring – Stop snoring instantly- Adhi Mudra

    Snoring is mainly caused by any kind of obstruction in your nasal pathway, which makes nasal congestion one of the top reasons for snoring. If it is due to an allergy, you can check for and eliminate the allergens or stay away from them. Steam inhalation is the perfect remedy for nasal congestion. Clinical studies suggest that inhalation of steam at around 44 degrees can significantly improve airflow.

    You can take steam before sleeping to improve snoring and get a better sleep. Also, some essential oils like peppermint and eucalyptus may add to the benefits of steam by clearing obstruction from your nasal passage and reducing inflammation.

    You May Like: Can Fat People Do Yoga

    A Sleep Position To Reduce Snoring

    Your sleep position has an immense effect on your breathing, sleep quality and snoring. Unfortunately, we pay very little attention to it in our busy lives.

    According to Ayurvedic practices, the perfect sleeping position involves you sleeping on your sides, as opposed to on your back like in Savasana.

    Lie on your side, with your head slightly elevated on a medium size pillow. Which is your head should be in line with your spine. This position will hold all your respiratory muscles, and even abdominal organs, in their ideal sleeping position.

    References

  • Bankar MA, Chaudhari SK, Chaudhari KD. Impact of long term Yoga practice on sleep quality and quality of life in the elderly. J Ayurveda Integr Med. 2013 4:28-32. doi:10.4103/0975-9476.109548
  • Mooventhan, A., and L. Nivethitha. Can yoga play a role in improving health-related status of patients with obstructive sleep apnea? International Journal of Health & Allied Sciences, vol. 10, no. 1, 2021, p. 91. Gale Academic OneFile, . Accessed 25 Mar. 2021.
  • Kumar, V., Malhotra, V. & Kumar, S. Application of Standardised Yoga Protocols as the Basis of Physiotherapy Recommendation in Treatment of Sleep Apneas: Moving Beyond Pranayamas. Indian J Otolaryngol Head Neck Surg 71, 558565 .
  • How To Reduce Snoring With A Single Juice

    Snoring we know is something that tends to hit most of the us after hitting a certain age most probably after the middle age. When any person deals with the snoring it not only bothers the person himself but it mostly makes the others frustrated as well, since it becomes a hurdle in the way of a peaceful sleep.

    So today we will tell you about the juice which will surely help you to reduce the intensity of snoring. This juice is basically based on the main ingredient of the carrot, and carrot is having some properties which reduces or even heals the snoring for some people. The carrot juice reduces or diminishes the amount of mucous which tends to be built up in your throat region and this is the main reason of snoring.

    The carrot juice is the best thing to be used in a long run by the person dealing with the snoring. You can mix apple and the lime in the carrot juice together to see the best results.

    Recommended Reading: Clothes For Yoga Class

    Yoga Therapy For Snoring

    While we sleep, our bodies should be resting completely without any trouble or strain. However, with our busy and hectic life styles, sometimes we may neither be aware nor bothered about defaults in the body. When the routine life style is disturbed, it affects functioning of the body.

    Snoring is a sign of unnatural or malfunction of the physical activities and happens due to obstructed air movement during breathing while sleeping. This could ruin a relationship and affect a good nights sleep. It is therefore important to take some measures to prevent and cure it.

    RELATED ARTICLES

    Popular Articles