“Yoga – A practical way to catch more Zs without the accompanying snores”
During sleep, the muscles at the back of the throat relax, leading to occasional narrowing or even temporary closure of the airway. As a person breathes during sleep, air rushes through this restricted space, causing the surrounding tissues to vibrate and produce the familiar snoring sound. The degree of airway narrowing determines the intensity of snoring, with the nose, mouth, or throat being common sites of constriction.
Exercise is a must for staying healthy, yoga is also a type of exercise that focuses on muscle flexibility, body strengthening, breathing, and cognitive improvement. Snoring is a big problem around the world and needs to be addressed due to its related health side effects, there are yoga poses that specifically help you with your snoring problem by strengthening the muscles in your oropharyngeal area. The oropharyngeal area refers to the part of the throat that is located at the back of the mouth. It includes the base of the tongue, the soft palate, the tonsils, and the walls of the throat.
Strengthening these muscles may contribute to better muscle tone in the oropharyngeal area, potentially reducing the excess muscle relaxation in the area, hence lessening the chances of airway obstruction, a common factor in snoring.
It’s important to note that snoring can be caused by many individual factors, including nasal congestion, sleep position, obesity, and other lifestyle factors. Certain yoga poses can potentially address factors associated with snoring but if the snoring is persistent and long-term and even yoga is not helping, then don’t delay and reach health practitioners to know the underlying cause.
Let's explore how some yoga poses will be beneficial to put a stop to your snoring:
1. Lion’s Roar Pose (Simhasana)
Lion’s Roar is a pose that might seem a bit unconventional, but it’s dedicated to providing benefits for your vocal, nasal, and respiratory health. This pose is excellent for stretching the muscles at the back of your throat, which can contribute to reducing snoring. Additionally, it helps alleviate snoring, throat infections, flu symptoms, and tonsil issues. Lion’s Roar also brings positive effects to your entire respiratory system and even benefits your eyes.
How to Perform
- Starting Position – Begin in Vajrasana (seated on your heels), and open your knees outward.
- Hand Placement – Lean forward, placing your hands on the ground. Rotate your arm muscles and biceps forward, keeping your palms open with your fingers facing towards you.
- Gaze Direction – Look forward, dropping your shoulders down, and pressing your hands firmly onto the ground. Keep your neck and head free from your shoulders.
- Breathing – Inhale deeply and exhale with sound. Exhale forcefully while making a distinct sound, as if you are roaring like a lion. Open your mouth wide, sticking your tongue out and stretching it down towards your chin.
- Gaze Focus – Concentrate the gaze of both your eyes towards your third eye (the space between your eyebrows).
- Hold and Release – Hold the pose until you exhale completely.
- Repeat the pose 3-5 times.
- Closing the Pose – After each repetition, close your eyes and rest for a few seconds. When exhaling, ensure there is no unnecessary tension in your shoulders.
Note:
- Practice Lion’s Roar Pose regularly to experience its full benefits for your throat and respiratory health.
- As with any yoga pose, perform it mindfully, paying attention to your body, and consult with a yoga instructor or healthcare professional if you have any concerns or specific health conditions.
2. Fish Pose (Matsyasana)
Fish Pose, or Matsyasana, is a rejuvenating yoga posture that opens up the chest, throat, and neck. It is known for its ability to improve respiratory function and alleviate tension in these areas. Regular practice of Fish Pose can be beneficial for reducing snoring over time and promoting overall respiratory health.
How to Perform
- Starting Position – Begin by lying on your back on the yoga mat.
- Hand Placement – Slide your hands, palms down, under your hips. Your forearms and elbows should be snug against the mat.
- Arch Your Back – Press your forearms and elbows firmly into the mat. Lift your chest and arch your back, bringing the crown of your head to the mat.
- Opening the Chest – Lift your chest as much as possible, creating a deep arch in your upper back. Allow the weight to rest on your forearms, while the rest of your body remains on the mat.
- Head Placement – Allow the crown of your head to lightly touch the mat, creating a gentle stretch in your neck. Ensure that your neck is comfortable, and there’s no strain.
- Breathing – Take slow, deep breaths, expanding your chest with each inhalation.
- Hold the Pose – Hold the pose for as long as it feels comfortable, maintaining steady breathing.
- Release – To release, lift your head, tuck your chin to your chest, lower your chest, and head back to the mat.
- Resting Position – Straighten your legs and rest in Corpse Pose (Shavasana) for a few breaths to allow your body to integrate the benefits of the pose.
Note:
- Avoid this pose if you have neck injuries or discomfort.
- Always listen to your body and do not force the stretch.
- Consult with a yoga instructor or healthcare professional if you have any concerns or specific health conditions.
3. Cobra Pose (Bhujangasana)
Cobra Pose, or Bhujangasana, is a foundational yoga posture that focuses on opening the chest and strengthening the spine. Regular practice of Cobra Pose can help improve respiratory function, alleviate stiffness in the back, and contribute to reducing snoring.
How to Perform
- Starting Position – Begin by lying on your stomach, with your forehead resting on the mat and your legs extended.
- Hand Placement – Place your palms on the mat beside your shoulders, fingers pointing forward and close to your body.
- Elbow Position – Keep your elbows close to your torso, hugging your ribcage.
- Inhale and Lift – Inhale as you press through your palms, lifting your chest off the mat. Straighten your arms, but keep a slight bend in your elbows.
- Opening the Chest – Lift your chest, drawing your shoulders back and down. Engage the muscles in your lower back and buttocks.
- Gaze Direction – Lift your gaze, looking upward or slightly forward, without straining your neck.
- Breathing – Take deep breaths, expanding your chest with each inhalation.
- Hold the Pose – Hold the pose for a few breaths, maintaining the lift in your chest.
- Release – Exhale as you slowly lower your chest back to the mat. Turn your head to one side and rest, allowing your spine to relax.
- Resting Position – Rest in Child’s Pose (Balasana) for a moment, stretching your arms forward and bringing your hips back towards your heels.
Note:
- Avoid Cobra Pose if you have back injuries or recent abdominal surgery.
- Gradually increase the height of your lift over time, without forcing the stretch.
- Consult with a yoga instructor or healthcare professional if you have any concerns or specific health conditions.
4. Bhramari Pranayama – Bee Breathing
Bhramari Pranayama, commonly known as Bee Breathing, is a calming and centering breathing technique in yoga. The gentle humming sound produced during this practice resembles the buzzing of a bee, snoring reduction, promoting relaxation, and a sense of inner peace.
How to Perform
- Comfortable Seated Position – Sit comfortably in a meditation pose or on a chair with your spine straight and shoulders relaxed. Close your eyes to enhance your inner focus.
- Hand Placement – Place your index fingers on the cartilage between your cheeks and ears, forming a connection point.
- Inhale Deeply – Inhale deeply and slowly through both nostrils, filling your lungs with air.
- Exhalation with Humming Sound – Close your lips gently and exhale slowly, creating a humming sound similar to the buzzing of a bee. Allow the sound to be smooth, steady, and resonant, feeling the vibration in your head.
- Focus on Sound and Vibration – While producing the humming sound, focus your awareness on the vibrations and the sensation they create in your head and face.
- Repeat – Continue the humming exhalation for the entire duration of your breath.
- Mindful Breathing – Inhale again deeply through your nostrils, and repeat the humming exhalation. Keep the breathing and humming rhythmic and controlled.
- Complete the Practice – After several rounds, release your hands, sit quietly, and observe the subtle after-effects of the practice.
Benefits of Bhramari Pranayama
- Lessen the snoring – Vibration produced during breathing helps strengthen the soft palate, leading to reduced snoring intensity.
- Stress Reduction – Bee Breathing induces a calming effect on the nervous system, reducing stress and anxiety.
- Improved Concentration – Regular practice enhances focus and concentration.
- Alleviates Headaches – The gentle vibrations and breath control can help alleviate tension headaches.
- Emotional Balance – Bhramari Pranayama is known for promoting emotional balance and a sense of tranquility.
Note:
- Practice Bhramari Pranayama in a quiet and peaceful environment.
- Avoid rushing the breath; let the practice be slow, mindful, and soothing.
- Individuals with severe ear conditions or respiratory issues should practice under the guidance of a yoga instructor or healthcare professional.
5. Nadi Shodhan Pranayama - Alternate Nostril Breathing
Nadi Shodhan Pranayama, commonly known as Alternate Nostril Breathing, is a powerful and balancing breathing technique in yoga. This practice involves alternating the breath between the left and right nostrils, promoting a sense of balance, harmony, and clarity.
How to Perform
- Comfortable Seated Position – Sit comfortably in a meditation pose with your spine straight and shoulders relaxed. Close your eyes to enhance your inner focus.
- Mudra (Hand Gesture) – Use your right thumb to close off the right nostril and your right ring finger to close off the left nostril. Your index and middle fingers can rest gently on your forehead, and the pinky finger can hover or rest lightly on your cheek.
- Starting Breath – Begin with a few rounds of normal breathing, bringing awareness to your breath.
- Closing the Right Nostril – Close your right nostril with your right thumb. Inhale deeply and slowly through your left nostril.
- Switching Nostrils – Close your left nostril with your right ring finger. Release your right nostril and exhale slowly and completely. Inhale deeply through the right nostril.
- Repeat the Cycle – Close the right nostril again with your right thumb. Release the left nostril and exhale slowly. Inhale through the left nostril. Continue this alternating pattern for several rounds.
- Smooth and Controlled Breathing – Keep the breath smooth, controlled, and without force. Focus on the sensation of the breath as it moves through each nostril.
- Complete the Practice – After completing several rounds, release both nostrils and breathe normally for a few moments. Observe the subtle effects of the practice on your mind and body.
Benefits of Nadi Shodhan Pranayama
- Balancing Energy Channels – Nadi Shodhan helps balance the flow of energy in the body.
- Clarity and Focus – Regular practice enhances mental clarity and concentration.
- Stress Reduction – This pranayama technique is known for its calming effect on the nervous system.
- Improved Respiratory Function – Alternate Nostril Breathing clears airway obstructions, and improves lung capacity and respiratory function.
Note:
- Practice Nadi Shodhan Pranayama at a comfortable pace.
- If you feel lightheaded or dizzy, return to normal breathing.
- Individuals with certain medical conditions should practice under the guidance of a yoga instructor or healthcare professional.
6. Ujjayi Pranayama - Ocean Breathing
Ujjayi Pranayama, also known as Ocean Breathing or Victorious Breath, is a rhythmic and audible breath often used in yoga. The sound created during Ujjayi resembles the soothing sound of ocean waves, and the practice helps limit snoring and cultivate mindfulness, focus, and a sense of inner calm.
How to Perform
- Comfortable Seated Position – Sit comfortably in a meditation pose with a straight spine and relaxed shoulders. Close your eyes to turn your focus inward.
- Inhalation – Inhale slowly and deeply through your nose, filling your lungs.
- Constricting the Throat – As you exhale, slightly constrict the back of your throat, creating a gentle hissing or ocean-like sound. Keep the mouth closed during both inhalation and exhalation.
- Sound of the Ocean – Focus on the audible sound of your breath, which should resemble the rhythmic and steady waves of the ocean.
- Equal Duration of Inhalation and Exhalation – Ensure that the duration of your inhalation and exhalation is equal. Gradually increase the length of your breath if comfortable.
- Smooth and Controlled Breathing – Maintain a smooth and controlled breath, avoiding force or strain. The sound should be gentle and consistent, like the sound of ocean waves.
- Mindful Awareness – Bring your awareness to the sensation of the breath moving through the throat and the sound it produces. Allow the breath to be a focal point for your mindfulness.
- Complete the Practice – After several rounds, release the Ujjayi breath and return to normal breathing. Sit quietly for a moment, observing the effects of the practice.
Benefits of Ujjayi Pranayama
- Calming Effect – Ujjayi Pranayama induces a calming effect on the nervous system.
- Mindfulness and Focus – The audible breath helps cultivate mindfulness and concentration.
- Warming the Body – The practice generates internal heat, beneficial for certain yoga styles.
- Snoring Reduction – Ujjayi is known for its snore-relieving properties by clearing airways.
Note:
- Practice Ujjayi Pranayama at a pace comfortable for you.
- If you’re new to this technique, practice under the guidance of a yoga instructor.
- Individuals with respiratory conditions should approach Ujjayi with caution and consult a healthcare professional if needed.
7. Chanting the Om Mantra
Chanting the Om mantra is a sacred and ancient practice in yoga, representing the primordial sound of the universe. It is a powerful mantra that carries profound spiritual and vibrational significance. The chanting of Om is believed to connect the practitioner with the essence of existence and promote a sense of unity and peace.
How to Chant the Om Mantra
- Preparation – Find a quiet and serene space for your practice. Sit comfortably in a meditation posture with a straight spine. Close your eyes and take a few deep breaths to center yourself.
- The symbolism of Om – Understand the symbolism of Om. It consists of three sounds: A-U-M. Each sound represents a different state of consciousness—waking, dreaming, and deep sleep.
- Inhalation – Inhale deeply through your nose, drawing the breath into your abdomen and chest.
- Exhalation – Exhale slowly and completely while producing the sound “Aaaaah.” This corresponds to the waking state.
- Next Inhalation – Inhale again, filling your lungs with air.
- Exhalation with “Uuuuuu” – Exhale, producing the sound “Uuuuuu.” This represents the dreaming state.
- Third Inhalation – Inhale once more, allowing the breath to fill your lungs.
- Exhalation with “Mmmm” – Exhale while producing the sound “Mmmm.” This signifies the deep sleep state.
- Silent Pause – After completing the “Mmmm” sound, experience a brief and silent pause.
- Repeat – Continue this cycle of chanting A-U-M, allowing each sound to seamlessly flow into the next.
- Focus on Vibration – As you chant, feel the vibration of the sounds resonating within your body and the space around you.
- Meditative State – Allow the chanting to naturally lead you into a meditative state. Observe any sensations, thoughts, or feelings that arise.
- Closing – When you’re ready to conclude, gradually transition into stillness. Sit quietly for a moment, absorbing the effects of the practice.
Benefits of Ujjayi Pranayama
- Vibrational Healing – The vibrations of Om are believed to have healing effects on the body, mind, and spirit.
- Mental Clarity – Chanting Om can promote mental clarity and focus.
- Spiritual Connection – The mantra is considered a sacred sound that connects the practitioner with the divine and the universal consciousness.
- Inner Peace – Regular practice of Om chanting can bring a sense of inner peace and tranquility.
Note:
- Chanting Om can be done at any time, but many practitioners find it beneficial during meditation or the beginning and end of a yoga practice.
- Explore chanting with sincerity and reverence, allowing the sacred sound to resonate deeply within you.
Takeaway
The yoga poses discussed above will really make snoring a thing of the past. These poses aren’t magic, but they target the reasons behind snoring, like muscle tension and abnormal breathing patterns. Yoga poses specifically targeted at breathing and the oropharyngeal area will help you with a quieter night’s sleep. Try these poses regularly and find yourself sleeping soundly, with no snoring soundtrack.
By addressing the physical and respiratory aspects contributing to snoring, yoga invites individuals to smooth breath flow throughout the night, offering the promise of serene and silent nights.
“In the world of sleep disruptions, these simple yoga moves might just be your silent superheroes.”