Some of these other methods include losing weight,
more balanced diet,
and avoiding alcohol,
all of which should help
reduce snoring and will also increase your overall health. Still, these
are not necessarily the easiest things to accomplish in our modern,
is why many people have turned to other methods such
as using special snoring
pillows or wedge like devices that either make it
difficult to sleep on your back, or keep your head and chin properly
aligned when sleeping on your back, all of which will most likely help
to decrease snoring and allow the person to achieve a better night’s
will, of course, help your overall level of health. Nonetheless, there
are also other methods you can use to not only
decrease snoring, but to increase your level of health and fitness,
in turn reduce your level of snoring even further, and may even
completely eliminate or cure your snoring problems. One of the most
successful of these methods is to start making a yoga regimen part of
your daily routine.
Yoga to Reduce Snoring
majority of natural
snoring cures always require a lifestyle
change in order to have any effect on your level of
yoga is one of the easiest and most fun ways that you can begin to make
these changes. Yoga
should quickly decrease your snoring, however
unlike other methods; the changes will continue to become more and more
dramatic the longer you continue with your daily yoga regimen, as it
should also help you to lose weight as well.
The first basic yoga exercises we will focus on are what are referred
to as pranayama,
which are yoga breathing
exercises. These exercises
will help to increase circulation and lung capacity, as well as
ensuring that your air passages remain completely open.
help to strengthen the
muscles in your throat and your face. All of
these effects should go a long way towards decreasing or even
completely eliminating your snoring problems.
will begin by focusing
on these, because it has been proven numerous times that both
breathing, chanting, singing, and other various snoring
exercises will go a long way towards
clearing obstructions from the nose and throat, as well as
strengthening the muscles in these areas.
Before performing any of
the following techniques, you will need to make sure that you have a
very comfortable mat to sit on (on the floor), and also make sure that
this area is completely quiet
and free of any and all distractions.
You should plan on
dedicating at least
thirty stress free minutes a day to these exercises in
order to affect a positive change on your snoring and your overall
first pranayama is known as brahmari
or the humming bee.
sit in a comfortable position on your mat, with your back as straight
as possible. This is why many people sit cross-legged (Indian style),
as it keeps the back straight which will open up your airways.
from you belly for a few seconds to steady your
heart rate. After
this time, you should start to make a humming noise while you exhale,
and hold your out breath for at least a few seconds at a time.
should breathing normally again for a few seconds before repeating the
humming noises. Try to do this for a few minutes every day if possible.
useful breathing exercise is ujjayi
also known as
the hissing breath.
You should start this exercise the same way as the
previous one, except breathing through your nose this time.
to inhale through your nostrils quite forcefully (if you are doing it
right, you should be making a raspy sounding noise).
the breath in
for a few seconds, then close one nostril and exhale through the other.
Repeat this exercise for a few minutes, alternating nostrils each time.
This technique should be especially
useful for those who snore through
next exercise we will look at is a combination of a breathing
exercise and a traditional yoga pose. It is known as simha garjanasana
or the roaring lion pose.
To begin, kneel down on your mat, then lean
back so your hips are resting on your heels.
your palms face up
in the space between your knees and keep your fingers spread open. The
fingers should be pointing back at your body if at all possible. Then
you should lean slightly forward while keeping your head titled back,
and take a very large, slow
breath in through your nose.
breath for a few seconds, then open your mouth and stick your tongue
out, before exhaling
forcefully while making a loud AHHH, which should
sound like a roaring noise (the louder the better). Repeat these
breaths for at least a few minutes before moving on to another
should try to do this breath at
least ten to twelve
times, and more if possible.
The final exercise we will look at is just a basic yoga mantra.
the floor in the same position as described above. Close your eyes and
try to control your breathing for a few seconds. Then you should begin
to chant the word OM over and over for at least a few minutes.
say the word in two separate parts, first with a very deep OOOOOO that
comes from as far within you as possible, then a lighter MMMM. This is
also a great method for meditation
and relaxation, both of which should
also help your snoring problem. These few yoga exercises done on a
daily basis should quickly help to reduce snoring and let you sleep
more peacefully, especially if done before going to bed.
to Prevent Snoring
to the Snoring