One-fourth of Americans admit to snoring every night, according to the 2000 "Sleep in America" poll conducted by the National Sleep Foundation. Even more people say they snore a few nights a week, and many others are not even aware that they snore. Exercises that promote smooth breathing can reduce snoring, according to "Yoga Journal." Consistent tongue and throat exercises can reduce snoring as well, according to Dr. Dan Peterson of Family Gently Dental Care.
Full Yogic Breath
The full yogic breath is a breathing exercise that promotes relaxed breathing into all three areas of possible expansion to take in a full breath. Do the full yogic breath for a few minutes before bed as an anti-snoring exercise. To begin, sit on the edge of your bed with your feet on the floor. Inhale through your nose and pull your diaphragm down so that your abdomen expands. Next, fill your lungs so that the area around your solar plexus expands outwards as well. Continue to inhale so that your collar bones and upper chest expand too. Breathe out first to deflate your upper chest, then your solar plexus and finally your abdomen. Make each exhalation slow.
Janu Sirasana
Janu Sirasana, also called head-to-knee pose or head-to-knee forward bend, is a relaxing yoga exercise that may combat snoring. This exercise calms your brain, stretches your spine, shoulders, groin and hamstrings, and is therapeutic for insomnia and sinusitis, according to "Yoga Journal." To perform this exercise, sit on the floor with your hands at your sides and your fingers pointing forward. Use your arms to help you sit up straight. Extend your legs straight and bring them together as you flex your feet. Bend your left leg in toward your groin so that your hip is open and your left foot presses against the inside of your right thigh. If you cannot touch the floor with your left leg, place a pillow or block under it so that it can relax. Without losing the length in your spine, bend forward to bring your lower stomach to your thigh and your head to your knee. Hold for one to three minutes, then switch legs.
Tongue Extension and Retraction
The tongue extension and retraction exercise is fun. You get to stick your tongue out for a good reason, so no one can tell you it's rude. Sit in front of a mirror to do this exercise. Then, extend your tongue straight out as far as you can extend it. Do not let your tongue veer to either side. Retract your tongue back into your mouth following the same straight path. Do several repetitions. Each day, challenge yourself to get your tongue a little bit farther.
References
- "Yoga Journal"; Holistic Health Advisor; Christina Hall; January-February 2001
- Family Gentle Dental Care: Snoring and Dental Treatment
- "Yoga Journal": Head-to-Knee Forward Bend
