Do you want to reduce snoring?

Aside from being unpopular with roommates, snoring has negative implications on your sleep quality. If your respiratory system is not working properly, then your body is not receiving the oxygen that is required to repair the body during sleep. In extreme cases, this can lead to sleep apnea or temporary cessation of breathing. Gasping for air can contribute to irregular breathing and hence, to unrestful sleep. Side effects of unrested sleep include anger, irritability, lack of focus and decreased libido.
 

Why do we snore?

Snoring occurs during sleep when there is a malfunction in the upper airway system. The recurrent ‘snoring noise’ is the sound of blocked breathing. This noise comes from vibration of the soft palate and tissue in the mouth, nose or throat. The narrower the airway, the more the tissue will vibrate and the louder the snoring can become. This narrowing can be caused by different factors including stress, circulatory problems e.g. after alcohol consumption, obesity, sinus and nasal problems. With advancing age, the tongue and tonsils can become more swollen and further contribute to the narrowing.
 

How to reduce snoring?

In contrast to medication and operations for snoring reduction, yoga has many positive side effects. As such, it is a good starting point to alleviate narrowed airways.

In addition to helping with snoring, yoga can contribute to a happier, less stressed, healthier, and more energetic daily life.

Yoga may even contribute to weight loss, which will benefit your snoring if obesity is the underlying reason for the malfunction. In addition to practicing yoga – consisting of physical postures (asanas), breathing exercises (pranayama) and meditation – sufferers of snoring can follow a healthy and well-balanced diet to improve sleep. Sleep in a cool and dark room. Turn off electronic devices at least an hour before bedtime and remove them from your bedroom. Reduce alcohol intake to a minimum and try to have at least two to three hours between your last meal and bedtime.
 

Asanas (physical postures) to reduce snoring

Bhujangasana (Cobra Pose)

Cobra pose opens up the chest and clears, massages and expands the lungs, stimulates the abdominal organs and strengthens the throat and base of the tongue. In addition, it helps to improve the flow of oxygen and blood circulation. Stay for 20 to 30 seconds.

Dhanurasana (Bow Pose)

Bow pose helps regulate breathing and opens up the chest muscles to allow deeper inhalations and exhalations.

Ustrasana (Camel Pose)

This pose stimulates the kidneys, pancreas and thyroids. It clears the breathing passage and the upper airway path. Stay for 5 breaths.

Viparita Karani (Legs up the wall pose)

This pose is especially great before bedtime. It allows the mind and the body to relax and it reduces tension as well as stress. Further it improves the circulation and regulates the secretion of thyroid hormones. It reduces the risk of tonsillitis and removes blockages in the nostrils. (Asana Journal and Art of living). You can stay five to 15 minutes in this pose, breathe normally.

Use Ujjayi breathing in all the asanas besides legs up the wall.
 

Pranayama (Breath control) to reduce snoring

Ujjayi breathing (Victorious breath)

Practicing Ujjayi regularly will strengthen the muscles in your throat, causing them to collapse less during sleep. Further it calms the mind which will benefit a deeper sleep. Learn Ujjayi breathing with Doron here.

Bhastrika (Bellows breath)

Bhastrika is a breathing technique, where you forcefully inhale and exhale through the nose from your chest. It cleans and strengthens the respiratory systems. Furthermore, it drains excess phlegm from the lungs.
 
Sit comfortably with your spine erect and take a few deep in and exhale through the nose. Start exhaling forcefully through the nose and inhale again just as strong with the same length through the nose. Continue with the forceful inhales and exhales and aim to use your chest for the breath. Repeat 10-20 times and focus on quality over quantity. Aim to really get everything out of the nostrils and sinuses with just the power of your breath. Take a break and hold your breath out as long as comfortable. Inhale and hold your breath in as long as reasonable for you. Take 2 more rounds of Bhastrika.

Kapalabhati (Skull shining breathing)

This is another powerful breath to clean the airways especially the cranial sinus and also will improve your sleep. Learn how to do Kapalabhati here.

Nadi Shodhana (Alternate nostril breathing)

This breath strengthens and clears the nostrils, sinuses and respiratory system. It also releases toxins. It helps to reduce stress and anxiety which will benefit your sleep. This super pranayama also helps to alleviate respiratory allergies that cause hay fever, sneezing or wheezing.

Again, sit comfortably and tall. Take your right hand in front of your face. Use the thumb to close your right nostril and the ring and little finger to close the left. The two middle fingers, you can either roll in or rest the tips on your forehead. Close the right nostril and inhale through the left with a count of 4. Close both nostrils hold the breath in for 4 and then open the right side only and exhale for a count of 6. Inhale right away again through the right nostril counting 4, hold the breath for 4 and exhale through the left for 6. This is one round. Do 12 rounds of Nadi Shodhana.
 

Neti pot cleansing for less snoring

Neti pot cleansing is one of the Shatkriya (six actions of cleansing). The name means “not this”, in reference to the toxins that inevitably enter our body. This is a salt water nostril cleanse that will free your nostrils from toxins and mucus. It is great to do immediately after waking up and just before going to bed. When you are sick with a cold, this can be very beneficial to wash out bacteria and keep the sinus healthy and free.

These yoga techniques may help you reduce your snoring or can be used as preventative measures, as you may start snoring with advancing age. Maybe it isn’t you who is snoring but your partner. Why not practice together and support them, you will also benefit from implementing yoga into your daily life. Be patient and consistent. Try to do a little every day instead of a lot once a week.

We would love to hear from you. Did you notice improvements in your sleep quality, less snoring, a more energetic day and less stress? Leave a comment so we can all benefit from it.
 

About the Author

This blog post is written by Julia Grässer, Doron Yoga Teacher alumni, who did her 300h yoga teacher studies at Doron Yoga & Zen Center. As part of her thesis she writes articles about the practical implementation of yoga in our modern times.
This series of Yoga Philosophy blog posts provides a taste of her theoretical studies. Please feel free to comment and share your thoughts here, email Julia directly at julia@warriorprincessyoga.net or visit her website.