Snoring is that pesky sound that irritates everyone around us, especially our bed partners. Occasional snoring is generally harmless but prolonged snoring can indicate underlying serious issues like sleep apnea. You can say goodbye to snoring with asanas and with a range of yoga for snoring.
The mechanism of snoring
Snoring occurs when the soft tissues in the upper airway, including the soft palate, uvula, and tonsils, relax during sleep. This composure can partly obstruct the airway, causing air to vibrate as it passes through, resulting in snoring. Here are the factors that lead to snoring:
Anatomy: People with larger tonsils, a thick soft palate, or a deviated septum are more prone to snoring.
Weight: Excess weight can increase tissue in the throat, narrowing the airway.
Alcohol and Sedatives: These substances relax muscles, including those in the throat, increasing the likelihood of snoring.
Sleep Position: Sleeping on your back can worsen snoring by allowing the tongue to obstruct the airway according to Dr Ubaid ur Rahman, General Physician, Holy Mission Clinic, New Delhi. He suggests sleeping on your side as it prevents blockage in the airway, hence reducing snoring. Keep your pillow slightly elevated from its normal height, as much as you are comfortable. However, pay attention to the height of your pillow as it may cause neck pain.
Nasal Obstructions: Allergies, colds, or sinus issues can contribute to snoring by blocking airflow.
Age: Snoring tends to increase with age as the tissues in the throat become less elastic.
Tips to reduce snoring
As we know excess weight, alcohol consumption, and sometimes food can cause snoring. Furthermore, the position in which you sleep can also make you snore. However, you can reduce snoring by following these 5 simple tips:
Correlation between snoring and sleep apnea: Is it serious?
It’s essential to note that snoring is often a symptom of a more serious sleep disorder called sleep apnea. If snoring is accompanied by loud snoring, choking or gasping during sleep, restless sleep, daytime sleepiness, and morning headaches, it can indicate sleep apnea.
This condition involves repeated pauses in breathing during sleep, which can lead to daytime fatigue, high blood pressure, and other health problems. It may be dangerous for people who have some underlying health conditions.
Is snoring related to gender?
There is a common misconception that snoring is related to the gender of the person. Additionally, some people say that women don’t snore. However, it is not true that only men snore. In fact, anyone at any age is prone to snoring which might or might not be related to any underlying health conditions like sleep apnea.
What is the best yoga for snoring?
Yoga is known to treat many conditions in our body. This ancient art is very effective in targeting specific issues in our body, so it is for snoring. Dr Ayush Chandra, Diabetologist and Yoga Trainer, Founder and Director, Nivaran Health, Delhi NCR says, “One can consider yoga for snoring problems because it is safe and free from side effects. It can help reduce or regulate snoring by decongesting the breathing canal and can be practised in conjunction with any treatment you may be undergoing.” Studies and Dr Ayush suggests that these yoga for snoring are effective for people who snore and can help reduce the symptoms:
Chanting of OM
While scientific evidence is very few, many people report experiencing various benefits from Om chanting, including reduced stress and anxiety, improved focus and concentration, increased sense of peace and well-being, and a deeper connection to one’s inner self. It is one of the best meditations for snoring.
Begin by closing your eyes and focusing on your breath, allowing it to deepen and steady. Once you feel centred, start chanting the sacred syllable ‘Om’. Prolong the ‘O’ sound, originating from deep within your abdomen, and then gradually transition to a softer ‘M’ sound. As you chant, pay attention to the vibrations you feel within your body. This sonic energy is believed to be a powerful tool for meditation and inner peace.
Nadi Shodhana (Alternate nostril breathing)
Sit comfortably with your left hand on your knee, palm up. Control your nostrils using your right hand. Breathe in and out through both nostrils. Then, close your right nostril and inhale through the left. Close the left nostril, and exhale through the right. Repeat this 10 times. Incorporate this into your yoga routine.
Dhanurasana (Bow pose)
Lie on your stomach, knees bent, and hands holding ankles. Lift your chest and legs, forming a bow shape. Hold for 15-20 seconds, breathing deeply. Lower back down.
Naukasana (Boat pose)
Lie on your back, lift your chest and feet, reaching your arms towards your feet. Hold, breathing deeply, feeling tension in your abdomen. Slowly lower back down.
Bhujangasana (Cobra pose)
Bhujangasana is a yoga pose where you lie on your stomach, lift your chest using your hands, that look like a cobra.
Simhasana (Roaring lion pose)
Kneel, sit back on your heels, and lean back. Place hands between knees, palms up. Tilt your head back, then lean forward slightly while taking deep breaths. Hold, release, and exhale forcefully with a loud ‘AHHH’ sound. Repeat.
Kapalbhati (Skull shining breath)
Sit up straight, hands on knees, palms down. Quickly pull your stomach in as you exhale through your nose. Relax your stomach to inhale naturally. Repeat this process rapidly for about 50 times.
What to eat to stop snoring?
Garima Dev Verman, Dietitian and Certified Diabetic Educator, MSc Food and Nutrition, Delhi says, “To help reduce snoring, focus on a diet rich in fruits, vegetables, and lean proteins. Avoid heavy meals, dairy, and alcohol before bedtime, as they can induce more snoring. Staying hydrated is also important, so drink plenty of water.”
Yoga is an effective method to reduce snoring. We have mentioned the top yoga asanas that can help. Other yoga for snoring include bhramari pranayama (humming bee pranayama), ujjai pranayama (victory breath pranayama), kechari mudra (the tongue lock), etc.
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