Sleep apnea is a potentially serious disorder that involves short periods of not breathing while sleeping. It is usually accompanied by loud snoring and tiredness the following day. Conventional treatments include drugs, breathing machines, oral appliances and surgery, but there is some evidence that various breathing exercises may also help sleep apnea.
Sleep Apnea
There are two main types of sleep apnea: obstructive sleep apnea, the most common which occurs when throat muscles relax, and central sleep apnea, when your brain does not properly signal the muscles that control breathing. Obstructive sleep apnea risk factors include excess weight, large neck circumference, hypertension, narrowed airway, smoking, or being male or over 65. The central type risk factors include stroke or brain tumor, heart problems, or being male or older.
Oropharyngeal Exercises
Since upper airway muscle function is involved in maintenance of the upper airway and contributes to obstructive sleep apnea syndrome, or OSAS, researchers in Brazil studied it and published their findings in 2009 in the "American Journal of Respiratory and Critical Care Medicine." Thirty-one patients with moderate OSAS were divided into intervention and control groups. The intervention group performed a set of daily orophyaryngeal exercises involving the tongue, soft palate and lateral pharyngeal wall for three months. Patients in the intervention group had a significant decrease in neck circumference, snoring intensity, daytime sleepiness and sleep quality. The researchers believe that these exercises, derived from speech therapy, may be an effective treatment option.
Didgeridoo Playing
Continuous positive airway pressure therapy with a breathing machine is effective for sleep apnea, but not suitable for many patients and has a high rate of noncompliance. Some didgeridoo players noted improvement in daytime sleepiness and snoring after playing their instruments, causing Swiss researchers to test the theory, which was published by the "British Medical Journal." Twenty-five patients with moderate OSAS were assigned to intervention or control groups. The intervention group took didgeridoo lessons and practiced daily for four months, while the controls were on a waiting list. Both apnea scores and daytime sleepiness improved significantly in the didgeridoo group and partners of patients reported less sleep disturbance. The breathing required in the training of the upper airways led the researchers to conclude didgeridoo playing may be an effective treatment for sleep apnea.
Yoga Breathing
According to Dr. Paulose, a plastic and laser surgeon, yoga does not cure sleep apnea, but it can help reduce symptoms. He suggests the ujjayi pranayama, or hissing breath, to increase lung capacity and remove throat blockages. Sit in a lotus position, breathe deeply through your nostrils until calm, then inhale forcefully through the nostrils while contracting your neck muscles to produce a low, throbbing sound. Hold this inhaled breath as long as possible, then close one nostril with your fingers and slowly exhale through the other nostril. Repeat with the other nostril and perform three to five times each day.
Buteyko Breathing
Buteyko breathing, named for its Russian inventor, Dr. Konstantin Buteyko, has a core set of breathing exercises that reverse hyperventilation by returning the breathing volume back to normal. Buteyko studied breathing and air composition for the Soviet Union astronaut program, and knew the importance of carbon dioxide for managing oxygenation in the body. He confirmed that Buteyko breathing helped asthma, COPD, emphysema, anxiety and panic attacks, hypertension, snoring and sleep apnea. Some clinical trials have confirmed it reduces asthma symptoms, but no clinical trials have been done on sleep apnea, notes the Sleep Apnea Disorder website.
References
- Mayo Clinic: Sleep Apnea
- "American Journal of Respiratory and Critical Care Medicine"; Effects of Oropharyngeal Exercises on Patients With Moderate OSAS; Kátia C. Guimarães, et al.; February 2009
- Science Daily: Didgeridoo Playing Improves Your Sleep
- DrPaulose.com: Can Yoga Cure Snoring and Sleep Apnea
- Sleep Apnea Disorder: How Buteyko Breahting Technique Works
- "British Medical Journal"; Didgeridoo Playing As Alternative Treatment for OSAS...; Milo A. Puhan, et al.; December 2005
