Snoring is caused by restricted breathing during sleep, which causes the tissues in your throat to vibrate, producing a loud sound. Snoring can disrupt your or your partner's sleep patterns; however, practicing yoga on a regular basis may help you to overcome this problem. Snoring can also be a sign of a medical condition, so consult your doctor to ensure that there are no underlying medical causes.
Step 1
Sit in a comfortable position and chant the words "aum." A study conducted by Sweden's Karolinska Institute found that chanting aids in opening the sinuses so that air can travel more freely.
Step 2
Practice pranayama, or yogic breathing. The brahmari technique, also known as the humming bee breath, helps to clear the nasal passageways. To perform the brahmari, sit in a comfortable position and breathe normally. As you breathe out, make a humming sound that resembles the sound of a bee. Keep exhaling for as long as you can; repeat the exercise a few more times.
Step 3
Practice the lion pose, or simhasana. This exercise helps to relax your mind and body, as well as clear your nasal passage and stimulate the muscles located at the front of your throat. Kneel down on a floor mat and lean backward so that you are sitting on your feet. Position your palms on the tops of your knees and spread your fingers wide. Breathe in slowly through your nose and then open your mouth and stick your tongue out. As you exhale, make a "ha" sound. Keep your eyes focused on the tip of your nose.
Tips and Warnings
- Sleep on your side. Do yoga before you go to sleep Avoid compressing your neck when sleeping by placing a rolled up towel or a cylinder-shaped pillow in front of your pillow.
Things You'll Need
- Towel or cylinder pillow
- Yoga mat
