Snoring is defined as the vibration of the structures that constitute the respiratory system resulting in some sound. The sound comes about due to the obstruction of the smooth flow of air when a person is trying to breathe while sleeping. The sound made may vary from unpleasant and loud to soft. Snoring is always believed to be a symptom of the obstructive sleep apnea.
What is Sleep Apnea?
This is a sleep disorder where a person breathes and stops. The breathing then starts again. Sleep apnea occurs typically if a person is snoring loudly and usually results in tiredness. Did you know that yoga breathing exercises can manage snoring and sleep apnea?
Yoga Breathing Exercises for Snoring and Sleep Apnea
Yoga is not only helpful in anxiety and stress reduction but also alleviation of sleep-related problems such as snoring and sleep apnea. The yoga exercises are useful in strengthening the diaphragm. There is improved flow of oxygen if the diaphragm is stronger.
Yoga exercises also reduce stress levels. A calm mind is a greater inducer of sleep. The yoga breathing exercises are cumulatively called Pranayamas. There are three techniques of doing the activities.
This technique is popularly known as the shining skull because the word “Kapal” means skull while “Bhati” is illuminating or shining. Very popular in cleansing the lungs, cranial sinus and other organs housed in the skull. Kapalbhati is useful in exploiting the forceful exhalations and inhalations so that the cranial sinus is functioning well.
Kapalbhati is performed by sitting down in a comfortable position and placing the hands on the knees. With t your palms open, face the sky and then take an inhalation that is deep.
During exhalation, pull your navel back. The navel should be pulled back towards the spine as far as possible. As you start to relax, oxygen will flow to the lungs.
In some quarters, it is also called bellow’s breath. Bhastrika pays attention to controlling the breathing. It ensures that the inhalations and exhalations are done in lengths that are equal. The moment inhalations and exhalations are synchronized, the breaths start being deeper and longer which result in greater relaxation.
Bhastrika is performed by sitting tall and relaxing the shoulders. Few breaths are taken in and out using the nose. Every time you do inhalation, expand the stomach as much as you can. Then forcefully exhale using the nose for just a second. Repeat this 10 times and note the differences before you started and after finishing.
This technique is also called alternate nostril breathing. Hugely popular for those who want to sleep better. This technique helps in the clearing of circulation channels and ensures that the mind and body are relaxed.
Nadi Shodhana is performed by sitting comfortably and opening your chest. The left hand is placed on the lap and the right one on your face. The first two fingers of the right hand are placed just between the eyebrows. Take an intense breath as you maintain your eyes closed.