If you have ever wondered how to stop snoring naturally, yoga might be the answer.
Strengthening your throat muscles is a key factor in overcoming snoring. The Pranayama school of Hindu yoga teaches regulation of breath through techniques and exercises that increase circulation, increase lung capacity, and strengthen the muscles that surround your throat.
By practicing the following moves, along with a regimen of exercise and a healthy diet, you should see an improvement in sleep with less snoring. Before trying yoga to address your snoring, make sure you consult with your physician first as your snoring may be symptoms of sleep apnea, a medical condition.
Ujjayi is also known as Victorious Breath or Ocean Breath due to the sound you make when you are properly practicing the move. This move increases circulation, helps regulate blood pressure, and relieves tension – all things needed to aid in the alleviation of your snoring.
- Sit in a comfortable position, Easy Pose is recommended. Breathe deep to lower your heart rate. Relax your jaw and tongue, allow your mouth to open ever so slightly.
- Inhale and exhale through your mouth, drawing deep breaths.
- When exhaling, contract your throat muscles as if you were fogging up a mirror. It should sound like you are whispering “ahhh.”
- Once comfortable, begin contracting your throat on the inhale as well.
- Next, you will continue the throat contraction, but begin breathing through your nose. Close your mouth loosely, allow the air to contact all parts of the throat.
- After some time, you will want to breathe deeper until your lungs are fully expanded and you are completely expelling the oxygen during exhales.
Frequency: Start by practicing for 5 minutes a day, gently increasing the time to 10 -15 minutes, depending on your ability.
Bhramari, might also hear it called the humming bee or Bee Breath, is the Sanskrit word meaning “bee.” Bhramari helps reduce blood pressure and instantly relieves sinus tension resulting in better sleep with less snoring.
- Start by sitting with a straight back, but comfortably with relaxed shoulders.
- Relax your heartbeat by taking deep breaths from the belly and closing your eyes.
- Once comfortable, begin by keeping your lips sealed, take a breath through your nose and upon release, make the “M” sound and sustain the sound until you are done exhaling. You should sound like a bee buzzing.
Optional: Plug your ears by pressing the cartilage between your cheek and ear.
- Continue inhaling through your nose and make the sound while you exhale.
- Increase the amount of air you inhale until your lungs are fully expanded and you are taking complete breaths.
Important: Try not to draw your exhale out over what is natural as this may have the opposite effect you are hoping to achieve – breathe comfortably.
Frequency: Try doing this move a few minutes a day, throughout the day as it also helps if you suffer from anxiety.
“Shining Skull” or Kapalbhati, is a technique that will clear sinuses and increase lung capacity and strength. It is said that this move not only clears the sinuses but cleanses all organs in the skull.
- Sit comfortably with a straight back, placing your hands on your knees with the palms facing toward the sky.
- Take a deep, long breath.
- While exhaling, pull your navel toward your spine. Take it easy at first, place your right hand on your abdomen and feel the muscles contract. You want your exhales to be powerful.
- When you relax your navel and abdomen, air will fill your lungs with no effort on your part.
- After performing 20 inhales and exhales, you have completed a round.
Frequency: Use this move daily, in turn with other pranayama yoga moves.
The Nadi Shodhana move translates to “alternative nostril breathing.” Using force, you clear the channels of circulation, allowing for full a full cleanse of the sinus system and a better night’s sleep.
- Sit comfortably with spine erect and hips relaxed.
- Place your left hand on your left knee with the palm facing the sky, or press your thumb and index finger together in Chin Mudra form.
- Now, place your number one and number two fingers of the right hand between your eyebrows.
- Place your ring and little finger on you left nostril and your thumb on the right.
- Take a deep breath in and out. When exhaling, close the right nostril with your thumb and breath through your left nostril.
- Breath in through your left nostril. Once you have filled your lungs, switch to close your left nostril and exhale through your right nostril.
- Inhale through your right nostril.
Frequency: Complete 10 rounds of this move in conjunction with your yoga routine.
Make sure your health isn’t the primary cause of your snoring. Try to increase the number of breath-centered yoga positions you utilize, the more muscles you exercise, the better.
Pair yoga with another stop snoring aid for an even more effective result for you and your partner.