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5 Effective Yoga Exercises to Stop Snoring Naturally
Do you snore while you sleep? Do you want to get rid of your snoring problem? Yoga can help improve your lung capacity and blood circulation and ensure that all your air passages remain completely open while you sleep.
Over time, with diligence and disciplined practice, yoga can be your snoring remedy.
Yoga postures designed to stop snoring will enable better blood circulation to your lungs, throat, and nasal passages.
Table of Contents
What Causes Snoring?
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Being Overweight or Out of shape
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Nasal and Sinus problems
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Old Age
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Alcohol, Smoking, and Medications
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Sleeping Posture
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Nasal congestion and inflammation due to a cold or flu
5 Yoga Asanas that can Help You to Stop Snoring
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.
By sleeping on your side, you can avoid snoring by sleeping in this yoga-recommended position. If you practice yoga diligently, you will see a visible reduction in your snoring problem.
1. Cobra Pose or Bhujang Asana
Bhujangasana is an excellent yoga pose for snoring. This pose imitates the cobra while it is raising its hood. Specifically, this technique is included in the sequence of the Surya Namaskar (Sun Salutations) and Padma Sadhana (Lotus Meditation).
The most significant benefit of Bhujangasana is the opening of the chest. The posture enables you to clear your lungs so that your airways will be free again. As a result, your susceptibility to snoring will decrease.
Furthermore, it also regulates the flow of blood and oxygen in your body. This helps you to have better breathing and overall better bodily functions.
Aside from that benefit, the Bhujangasana also stretches the shoulders and neck. This is great for sleepers that suffer from body pain due to the sensitive pressure points in the neck and shoulders.
In addition, your back gets strengthened as well if you continue to practice this yoga pose.
2. Dhanurasana (Bow Pose)
Doing this pose, similar to cobra, will help to open your neck, shoulders, and chest. This enables you to take a deeper and more clear breath. It helps you to inhale and exhale without clutter in your throat; thus, preventing you from snoring.
However, Dhanurasana requires practice. It is suggested that you learn some ‘yoga basics’ first before you try this. Otherwise, it could strain your body.
Personally, three of my officemates that have practiced this specific yoga pose for snoring have told me they no longer “sound like a truck” during the night anymore.
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3. Bhramari Pranayama (Bee Breath)
The Bhramari Pranayama is actually a breathing technique, rather than a posture. For first-time yoga practitioners, this technique is very doable.
The original purpose of the Bhramari Pranayama was to regain one’s composure and calm. It is one of the yoga practices to help with anxiety.
In addition to helping with snoring, this breathing practice is also beneficial for helping with panic attacks at night that prevent sleeping.
Since it is a breathing exercise, Bhramari Pranayama assists people to cure their snoring problem by helping to reduce high blood pressure in the body. Take note, that increased blood pressure and snoring are typically linked.
Notably, many yoga practitioners have said that it can help ease the symptoms of their migraines as well . Many people out there encounter difficulties in sleeping due to extreme headaches. If you are among them, this could also be helpful.
Also, lying on a supportive anti-snoring pillow can optimize the effects of this breathing regimen.
4. Simhasana Or Lion’s Pose
This yoga technique will improve your sleep by ensuring to reduce of your snoring. The roaring lion is a posture where you kneel down on your mat, and rest your hip on your ankles.
Place your palms on your knees and tilt your head to take deep breaths.
This pranayama method will help you sleep better by getting rid of your snoring problem. By breathing in this posture, yoga and pranayama breathing techniques are combined.
It exercises your tongue, relaxes your neck muscles, and stimulates your neck muscles to prevent them from being in a completely relaxed state.
5. Kapalbhati (Shining Skull)
The Kapalbhati–or the shining skull technique–is another breathing technique that could aid in snoring problems. It is performed so that the lungs, cranial sinus, and other organs located in the skull will be cleared.
The technique includes a variety of compelling inhaling and exhaling routines.
Because it clears up your cranial sinus, it helps to unclog the airways. As a result, no more snoring due to clogged airways.
Similar to Bhramari Pranayama, Kapalbhati is an entry-level yoga technique. It is suggested to practice these methods together due to their simplicity and effectiveness for beginner yogis.
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