Why Doing Yoga Can Be A Good Way To Stop Snoring
Controlling your breathing is a fundamental part of yoga. Breathing difficulties during sleep make you start snoring. When you see those two statements together, snoring and yoga no longer seem to be poles apart.
Practicing yoga correctly and with sufficient dedication can help you relax while also strengthening your tongue. Yoga can firm-up the muscles at the back of the throat as well.
Yoga has a reputation for being difficult. However, although certain poses may be more challenging than others, yoga is not an unduly difficult art and the yoga techniques that may help you stop snoring are simple enough for beginners to learn.
Who Can Benefit From Mouth And Throat Exercises For Snoring
The benefits of these mouth and throat exercises have been widely studied in people who snore or have mild to moderate obstructive sleep apnea. People with obstructive sleep apnea have the most benefit with myofunctional therapy when used in conjunction with a CPAP machine or after surgery.
It is important to note that even for mild snoring, mouth and throat exercises are not always effective. Individual factors, like the size and shape of a persons mouth, tongue, and throat, may affect how well these exercises work.
Oropharyngeal exercises may be less effective if a persons snoring is related to alcohol or use of sedatives that cause relaxation of the muscles in the back of the throat.
Yoga For Better Sleep
You have enough on your plate, so stop stressing on how to stop snoring. According to Ayurveda, Yoga can be your snoring remedy if you practice asanas and pranayama meditation every day.
For the treatment of snoring, Ayurveda recommends doing backwards bends as Backward bends will open up your neck and lungs and facilitate wider and decongested canals for air to pass through while inhaling and exhaling.
This is important for men since our throats have more tissues. This narrow passage is a huge cause of snoring.
And yoga can solve your snoring problem naturally. This is that one home remedy that is sure to help you with your snoring woes.
Yoga asanas will strengthen open up narrow canals in your throat and yoga mudras will decongest your blocked nose to ensure you sleep better.
Sleeping on your side rather than on your belly or back particularly improves sleep by reducing snoring. A lot of times snoring is attributed to the extremely relaxed state that your neck muscles go into.
These asanas are the best to get rid of your snoring. If you practice yoga diligently, you will see a visible reduction in your snoring problem.
Over time, with diligence and disciplined practice, yoga can be your snoring remedy.
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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.
Bhramari Pranayama Yoga For Snoring :
Bharmar in Sanskrit means humming bee. This yoga pose is done by making a humming bee sound, thus relaxing the brain with this technique. It is highly effective and works as a tonic for brain. It helps in reduction of stress and is one of the best yoga exercises to reduce snoring. While sitting in a relaxed position, place the thumbs on your ear targus to cover them. The index fingers should be placed on the forehead while the rest of the finders should cover your eyes. Take a deep breath and exhale with a humming sound.
Check the below video on how to perform Bhramari Pranayama Yoga to stop Snoring.
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Best Yoga Exercises To Stop Snoring
People have found thousands of types of yoga. Some of the best yoga exercises that you must start practicing today onwards are given below:
Exercise 1:
This yoga practice is known as Cobra Pose, which is the most popular among Yoga people. However, it doesnt consume plenty of time to get the job done, and the snorer loves to practice this pose to get rid of snoring.
In this exercise, a person has to lie down on his chest. Next, he has to raise his head upwards as much as possible. In the meantime, he will put both his hands on the ground near his chest and try to pass all the bodyweight through only his palm and feet fingers. The goal is to bend the body and the neck as much as possible. And hold this position for a while.
However, you can free the airways from doing this exercise. It will help the airflow the oxygen that needs to travel out or in the body.
Exercise 2:
This exercise can also be called the Bow Pose. This exercise is a great exercise for people who want to get rid of snoring. In this exercise, a person has to lie down on his chest. After that, he has to raise his hand and feet as much as possible and hold the legs with bare hands. Keep the body in that position while the stomach supports all the load of the body.
This pose is also helpful to free the airways. A person who is suffering from snoring should really try this exercise.
Exercise 3:
Exercise 4:
Causes Of Snoring The Real Reason
During sleep, the muscles in the rear of the neck relax. The place occasionally narrows and also shuts off briefly. This, then, induces the noise of snoring. Various men and women who snore have different reasons for your narrowing. The narrowing may be from the nose, mouth, or neck.
Air blockages at the breathing passage result in snoring. This results from a number of factors such as stress, circulatory difficulties, obesity, nasal and sinus issues. Genetics can also play an important role. Smoking or alcohol intake, poor nutritional habits, specific medicines, and allergies may also donate to the issue. A bloated tongue or tonsils and progressing age may also activate snoring.
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How Effective Is Yoga For Snoring
Yoga poses and Pranayama, when combined together will influence both the physiology and the physical activity in your respiratory tracts. Thus, yoga has proved very effective in snoring.
Your airway muscles are only used when you breathe and speak. Now while the speaking part is mostly conscious, the breathing part is managed by your autonomic nervous system it keeps running on its own. Thus the respiratory muscles can develop muscle memories on their own, without your will.
Sometimes your respiratory muscle can pick up habits that start to pose a risk to your health. In such a case practices like yoga and Pranayama, will systematically put your respiratory muscles through a new range of movements. Which will rewrite the muscle memory and habits into newer and safe ones.
The degree of effectiveness of yoga in snoring, however, will be determined by your dedication and causes triggering your snoring. Snoring can be caused by multiple ranges of factors including, sleep position, swollen tonsils, allergies, alcohol, excessive weight around the neck and jaw, and nose shape. In most cases, yoga will prove very effective.
But say for example your snoring is because of improper sleep position, alcohol, or your nose and jaw shape. Then yogas effectiveness will be less. In such cases, you will have to address the root cause such as changing sleep position from sleeping on your back to the side sleeping. Yoga will help you manage the symptom of snoring, but not cure them.
Try These 3 Yoga Breathing Exercises For Snoring And Sleep Apnea
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.
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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 Are The Causes Of Snoring
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?
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How Long Will It Take For Yoga To Work
Yoga ideally takes about 12-16 weeks to show its result in reducing snore. But depending on the cause and the way you address the management, the time may vary. The severity of the condition and your effort level will also play a part.
Now say, for example, alcohol abuse is causing your snoring. In such a scenario, you cannot continue alcohol consumption and expect yoga to give you miraculous results.
The same will apply to excessive weight around your neck. Irrespective of how well yoga trains your muscles, the excess weight will continue to narrow the passage.
However, in most cases, the issue is primarily with the airway muscles. In these cases, yoga can be expected to show results between 12-16 weeks.
Air Surrounding Tissue Vibrate Yoga
There are several poses in yoga that are developed to enhance user breathing. The reasons behind the human snoring while sleeping is not moving the air freely through the nose and throat in the result when human forcedly inhale and exhale the air surrounding tissue vibrate, which produces the snoring sounds. There are four fantastic and amazing poses in yoga which can help in to stop snoring as follow:
1- Cobra Pose
It is also known as Bhujangasana in the native Indian language. Cobra pose is a beneficial pose and exercises in yoga to stop snoring. The user limits the cobra in this way while it raises its cap. The most benefit of this pose is to open the chest. The practices of this cobra pose in yoga enables you to clear your lungs in this way your airways again will be free, which leads your susceptibility to snore decreased.
2- Bow Pose
Also known as Dhanurasan in the Indian language. Bow pose is similar to backbends like a cobra. In this posture, the user raises his head up and down the users chest is exposed and back straight. Bow pose enables the user to take more and deeper breaths. It helps the user inhale and exhale without the clutter in his throat, which prevents him from snoring.
3- Bee Breath
4- Shining Skull
Known as Kapalbhati in the Indian language. The polished skull is done to purify the skin, sinuses, and other organs in the body. Once the cranial sinus has been cleaned, allowing the airway to get rid of snoring.
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Simha Garjanasana/ Roaring Pose
What Causes Snoring In Females
Snoring is the one of the most common condition that both the men and women suffer with and it becomes more common once the person passes the age of 30. If we talk about the snoring in the context of the women then women do also deal with it, however there is less proportion of the women in comparison to the men who suffer with snoring.
The main cause of the snoring in the women is universal that is the lack of flowing the air freely from the nose and the throat, and when it doesnt happen freely then the surrounding tissues vibrate, and that is what makes the sound or the vibration of the snoring.
There are many treatments available today to relive this condition you may consult your doctor and choose the best treatment for yourself.
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Yoga Positions To Stop Snoring/ Yoga For Snoring
The practice of a few Yogasanas brings miraculous results, no matter whats the health challenge is. If you or someone close to you is suffering from a snoring challenge, add these asanas to your daily routine and experience the magical result.
The Asanas mentioned below clear the blockages in breathing passage which helps to cure the problem.
#1 Cobra Pose
One of the most effective and accessible exercises of Yoga for snoring is Cobra Pose. Cobra pose helps in clearing the throat along with the areas that influence breathing.
Four to five rounds of cobra pose regularly clear the lungs and chest and increase the blood and oxygen circulation even during sleep.
#2 Yoga For Snoring/ Bow Pose
Bow pose, worldwide famous as Dhanurasan, helps stretching the body, including the chest and lungs. Stretching the chest helps in regulating the mussels and clears the breathing path.
Practicing 4 to 5 minutes of Bow pose will increase the blood and oxygen supply, which helps stop snoring naturally.
#3 Roaring Lion Pose
Roaring lions pose, originally popular as Simha Garjana asana, directly stimulates the respiratory system. The asana helps in clearing the throat, vocal cord, and breathing passage.
Spending 4 to 5 minutes daily and practicing roaring lions will help to stop snoring within few days.
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Hand Mudras For Snoring
#1 Vayu Mudra/Yoga For Snoring
#2 Mudra For Emptiness
#1 Nadi Shodhan Pranayama
FAQS
What Causes Snoring In Men
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.
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Some Other Famous Yoga Positions
Here are some other famous yoga positions that are excellent for better sleeping:
- Dhanurasana/Bow Pose: Aids to control breathing. Also allows the chest muscles to open up for better inhale and exhale.
- Bhujangasana/Cobra Pose: helps to clear up the lungs as well as open up the chest. Also aids in blood as well as oxygen circulation throughout the body.
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.
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