If you ever wondered how to stop snoring easily, yoga might be the solution.
Strengthening your throat tissues is a key factor in overcoming snoring. The Pranayama school of Hindu yoga teaches the discipline of regulation of breath through techniques and exercises that improve circulation, increase lung capacity, and strengthen the muscles that enclose your throat.
By following the next moves, along with a regimen of exercise and a healthy diet, you should see an enhancement in sleep with less snoring. Before trying yoga to address your snoring, make sure you discuss with your physician first as your snoring may be signs of sleep apnea, a medical disease.
The Victorious Breath
Ujjayi is also known as Victorious Breath or Ocean Breath due to the sound you make when you are correctly practicing the move. This move improves circulation, helps control blood pressure, and relieves tension – all things required to aid to alleviate your snoring.
Sit in a comfy position, recommended Easy Pose. Breathe deep to lower your heart rate. Relax your jaw and your tongue, let your mouth to open even so slightly.
Inhale and exhale through your mouth, forming deep breaths.
When exhaling, tighten your throat muscles as if you were fogging up a mirror. It should sound like you are susurrating “ahhh.”
Once you are comfortable, begin tightening your throat on the inhale too.
Next, you will proceed with the throat contraction, but begin breathing through your nose. Close your mouth loosely, allow the air to contact all areas of the throat.
After some time, you will want to take deeper breaths until your lungs are fully expanded, and you are entirely expelling the oxygen along with the exhales.
Repetitions: Start by practicing for 5 minutes a day, gently increasing the time to 10 -15 minutes, depending on your ability.
The Bee Breath
Bhramari, might also be called the humming bee or Bee Breath, is the Sanskrit word for “bee.” Bhramari helps reduce blood pressure and instantly alleviates sinus tension ending in better sleep with smaller snoring.
Start by sitting with your back straight, but comfortably with relaxed shoulders.
Relax your heartbeat by taking deep breaths from the belly and closing your eyes.
Once suitable, begin by keeping your lips sealed, take a breath through your nose and upon liberation, make the “M” sound and sustain the sound until you finish exhaling. You should utter like a bee buzzing.
Optional: Close your ears by pressing the cartilage against your cheek and ear.
Proceed to inhale through your nose and make the sound while you exhale.
Rise the amount of air you inhale until your lungs are fully expanded, and you are taking complete breaths.
Important: Try not to pull your exhale out over what is natural as this may have the contrary effect you are expecting to achieve – breathe comfortably.
Repetitions: Try making this move a few times a day, throughout the day as it also helps if you experience anxiety.
The Shining Skull
“Shining Skull” or Kapalbhati, is a method that will clear sinuses and increase lung function and strength. It is said that this movement not only opens the sinuses but purges all organs inside the skull.
Sit cozily with a straight back, placing your hands on your knees with the palms facing towards the sky.
Take a deep, long breath.
While exhaling, pull your bellybutton toward your spine. Take it easy at first, place your right hand on your abdomen and feel the muscles contract. You want yours exhales to be assertive.
When you relax your navel and stomach, air will fill your lungs with no effort on your part.
After making 20 inhales and exhales, you have completed a round.
Repetitions: Use this move every day, switching with other pranayama yoga moves.
The Nadi Shodhana movement translates to “alternative nostril breathing.” Using the force, you open the channels of circulation, enabling for a full cleanse of the sinuses and a better night’s sleep.
Sit adequately with spine erect and hips relaxed.
Place your left hand on your left knee with the palm facing the ceiling, or press your thumb and index finger together following the Chin Mudra form.
Now, set your number one and two fingers of the right hand in between your eyebrows.
Place your ring and little finger on your left nostril and your thumb on the right one.
Take a deep breath in and out. When exhaling, close the right nostril with the help of your thumb and breathing through your left nostril.
Breath-in through your left nostril. Once you have filled your lungs, turn to close your left nostril and exhale through your right nostril.
Inhale through your right nostril.
Repetitions: Complete ten rounds of this move in combination with your yoga routine.
Make sure your health is not the leading cause of your snoring. Try to progress the number of breath-centered yoga postures you utilize, the more muscles you exercise, the better.
Combine yoga with another stop snoring aids for an even more effective result for you and your partner.