Some great tips on how to Manage Snoring through Yoga right at home - Part 2
1. Bee Breathing
Brahmari or Bee breathing is also one of the types of breathing exercise which could help in getting relief
from snoring. Sit in a comfortable posture, inhale normally and as you exhale, make a humming sound that is
similar to a bee. Care has to be taken that the exhalation process is twice longer as compared to inhalation or
as long as possible. This breathing exercise could enhance the life
force within your body and hence could clear the nasal passage thus benefiting in getting
relief from snoring.
2. Hissing Pranayama or Ujjayi Pranayama
This type of breathing exercise is practised by sitting in a comfortable posture, breathing normally. Now have
an inhalation and as you exhale make a “hissing sound”. Take care that your exhalation is twice the duration of
the inhalation or as long as possible. This type of breathing is said to be beneficial in clearing your lung passage and removing any obstruction from your throat.
This breathing is considered to be one of the best remedy for snoring. You can get step by step guide on Ujjayi
3. Sutraneti Kriya (Yogic Cleansing Procedure)
Yogic cleansing process called Yogic kriyas can be beneficial to some extent too. Sutraneti procedure is one of
the practises which could help you in getting relief from Sleep Apnea. This procedure is done by passing a
sanitised thread or sanitised rubber catheter through nostrils and the thread is taken out through the throat
and motion of up and down is given. Care should to be taken that this practise
is done under strict supervision of qualified yoga teacher who could guide you on the right
methodology of the procedure. Procedure has to be stopped immediately if untoward symptoms like bleeding or
Concentrating your breath during the practise of mediation can be very beneficial. Sit in a comfortable posture
and try focussing on your breath. Now slowly concentrate on your breathing pattern. By concentrating on your
breath, you could reduce your stress levels and also decrease your metabolic rates, improve your concentration levels and self awareness, and breathe more freely. It is
advisable to practise mediation either in the early morning or before bed atleast 10 minutes daily. On a long
term this practise can help maintain an optimum health, both at physical and mental levels.
5. Other Exercises
Regular routine of walking for about 10 to 15 minutes after dinner is very beneficial in the digestion and also
in the prevention of sleep apnoea. Practise of simple breathing exercises like Nadishuddi pranayama can help in
preventing sleep apnoea. Nadishuddi pranayama is done with inhalation through right nostril and exhalation
through left and again inhalation through left and exhalation through right. This completes one round. Practise
of nine rounds is recommended.
6. Prevention is Better than Cure
Yoga is a science that believes prevention is always better than cure. Routine exercises along with right food
regimen can help in prevention of this disorder. Diet management to avoid being overweight is best possible way
as obesity is also one of the causes for snoring. According
to Yoga the food that we consume should be fresh and vegetarian (satvic nature). Eating stale, fried or
fermented food is not recommended. Increased intake of fresh fruits and vegetables are always highly
recommended. Drink copious amount of water to avoid
constipation and also to enhance proper digestion. These practises play a vital role in prevention of
snoring and sleep apnoea. Simple technique of sleeping on your side could be tried to avoid sleep apnoeas.
Other practises like simple stretching and relaxing exercises can be beneficial in increasing the
suppleness, enhancing mental and physical balance and also improving the quality of sleep. One should
practise these exercises on a regular pattern daily.
Avoiding alcohol and smoking along with proper diet regimen can also benefit snorers. Home remedies like
sipping 2-3 drops of olive oil before bed can also help to prevent
snoring. Avoid eating spicy or oily foods for supper. Simple bland dinner with lot of fruits and
vegetable salads is also a good option.
Yoga is an age old science. Practise of simple techniques can benefit you in prevention of sleep apnoeas thus
relieving you from snoring. Yogic exercises also keep us healthy at physical, mental and spiritual levels.
Some great tips on
how to Manage Snoring through Yoga right at home - Part 1