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.
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.
Optional: Plug your ears by pressing the cartilage between your cheek and ear.
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.
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.
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.