During sleep, obstructed breathing can cause the tissues in your throat to vibrate and create that loud, disruptive sound called snoring. If snoring keeps you or your bed mate awake at night, a regular yoga practice can possibly help, thanks to the benefits of chanting, postures, breathing exercises and meditation. Because snoring may be a sign of other illnesses, consult your physician.
Snoring Prevention
Some causes of snoring, according to MayoClinic.com, include narrowed airways due to enlarged tonsils or a thick, soft palate. Other causes include being overweight, drinking too much alcohol, nasal congestion, a deviated septum or sleep apnea.
While a doctor can help nasal blockages or sleep apnea, you can do your part to avoid snoring by cutting back on alcohol and other sedatives near bedtime, sleeping on your side rather than your back and keeping off extra pounds. A regular yoga practice, which can offer you breathing and relaxation techniques, may help you maintain a healthy weight.
Chanting
Preliminary studies find singing may decrease snoring by improving muscle control of the soft palate and upper throat. A study from Sweden's Karolinska Institute concluded that humming--or chanting "aum"--can help open the sinuses so air travels more freely. Try chanting a few times from a comfortable seated position and notice how it affects you.
Lion Pose
Lion pose, or simhasana, can help clear your nasal passages and relax your body and mind. It also stimulates the muscle at the front of your throat.
Start by kneeling and then sit back on your feet. Press your palms just above your knees and spread your fingers wide. Inhale slowly through your nose, then open your mouth, stick out your tongue and exhale while making the sound "ha." Focus your eyes on the tip of your nose. Repeat a few times.
Bee Breathing Exercise
Another aspect of yoga, called pranayama, offers various breathing exercises to enhance the life force within your body. One to try is humming bee breath, or brahmari, to help clear your nasal passageways. Take a comfortable seated position and inhale normally. As you exhale, make a humming sound similar to that of a bee. Sustain the exhale as long as you can. Repeat a few more times.
Meditation
The purpose of the yoga poses and breathing techniques is to prepare you for meditation. Here is where you sit quietly and focus on your breath. By quietly concentrating, you can reduce stress, slow your metabolism, increase self-awareness and breathe more freely. Set aside 10 minutes a day for meditation.
