7 Yoga Poses To Help Stop Snoring

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Raj Dasgupta, MD

Snoring disrupts your sleep and affects your partner too. It leaves you tired and groggy, impacting your life. Yoga is a natural solution. Yoga poses and breathing exercises strengthen and open your airways, reducing snoring. 

In this article, we’ll explore seven effective yoga exercises for peaceful nights.

Causes of Snoring

Many people often wonder, “Why do I snore?” and “How can I stop snoring?” To effectively address snoring, it’s crucial to grasp the underlying causes. Snoring can be attributed to various factors, including:

  1. Weight and Physical Condition: Being overweight or out of shape can contribute to snoring.
  2. Nasal and Sinus Issues: Problems with your nasal passages or sinuses can lead to snoring.
  3. Age: Snoring can become more common as people age.
  4. Substances: The use of alcohol, smoking, or certain medications can increase the likelihood of snoring.
  5. Sleeping Position: Your sleeping posture can influence whether or not you snore.
  6. Anatomy: The structure of your airways, such as having a narrower nasal passage, can also make you more prone to snoring.

7 Yoga Poses To Help Stop Snoring

1. The Cobra Pose 

The Cobra Pose, also known as Bhujangasana, is a great yoga exercise that helps your breathing and heart health. It stretches your muscles, which helps you breathe better, and it also stimulates the nerves that control your breathing.

To do the Cobra Pose:

  1. Lie on your stomach.
  2. Put your hands next to your chest on the floor.
  3. Push down on the floor, lift your upper body, and arch your back.
  4. Keep your back straight and breathe slowly.
  5. Hold the pose for 5-7 breaths, and do it three times.
  6. Tighten your stomach muscles and keep your shoulders down for the best results.

The Cobra Pose 

2. The Fish Pose 

The Fish Pose, also called Matsyasana, is a yoga pose that helps your chest and breathing. It’s similar to the Cobra Pose and has extra benefits. It can relax you and make it easier to sleep, and it also affects parts of your brain and glands that control sleep.

Here’s how to do the Fish Pose:

  1. Sit with your legs straight in front of you.
  2. Put your elbows on the floor, and use them to hold yourself up.
  3. Take a deep breath and push your chest forward, squeezing your shoulder blades together.
  4. Breathe out and gently bend your head backward, so the top of your head touches the ground.
  5. Stay like this and breathe for 5-7 breaths, then relax.
  6. Be careful not to strain your neck. Use your stomach and chest muscles for support.

The Fish Pose 

3. Lion’s Roar Pose 

The Lion’s Roar Pose, or Simhasana, might sound scary, but it’s actually really good for your voice, nose, and breathing. It can even help with snoring and throat problems like tonsil infections and flu symptoms.

Here’s how to do the Lion’s Roar Pose:

  1. Sit on your heels with your knees apart.
  2. Lean forward and put your hands on the ground.
  3. Drop your shoulders down.
  4. Open your mouth wide, stick out your tongue, and make a loud “roaring” sound as you breathe out.
  5. Look at the spot between your eyebrows (your third eye) and keep doing the roaring breath until you’ve breathed out completely.
  6. Do this pose 3-5 times and rest your eyes after each time.

Lion's Roar Pose 

4. Tongue Lock – Khechari Mudra 

The Tongue Lock, called Khechari Mudra, is a yoga technique that helps make your tongue, face, and throat muscles stronger. This can be useful to reduce snoring and the seriousness of sleep apnea, a breathing problem during sleep.

To do the Tongue Lock:

  1. Start with the tip of your tongue touching the back of your top front teeth.
  2. Slowly move your tongue backward along the roof of your mouth.
  3. Do this sliding movement 5-10 times to make your muscles stronger.

Learn more: Mouth and Throat Exercises to Stop Snoring

Tongue Lock - Khechari Mudra 

5. Nadi Shodhan Pranayama – Alternate Nostril Breathing 

Nadi Shodhan Pranayama, also known as Alternate Nostril Breathing, is a breathing exercise that helps clear your airways and trains your muscles for better breathing, especially during sleep. It also helps remove infections and allergens from your respiratory system, which can reduce snoring.

Here’s how to do Nadi Shodhan Pranayama:

  1. Sit comfortably with your legs crossed.
  2. Place your left hand on your left knee.
  3. Use your right hand to block your left nostril with your right index finger and inhale through your right nostril.
  4. Close your right nostril using your right thumb and exhale through your left nostril.
  5. Keep alternating between inhaling through the right nostril and exhaling through the left nostril for 10 rounds.
  6. Focus on the pattern of alternating breaths rather than taking deep breaths.

Nadi Shodhan Pranayama - Alternate Nostril Breathing 

6. Bhramari Pranayama – Bee Breathing 

Bhramari Pranayama, also known as Bee Breathing, can help with snoring by creating a controlled vibration in the throat area, which counteracts the unconscious vibrations that cause snoring. It also benefits your throat muscles and overall breathing.

Here’s how to do Bhramari Pranayama:

  1. Sit comfortably with your eyes closed.
  2. Use a hand gesture called shanmukhi mudra, where you place your hands to cover your senses (like closing your ears, eyes, and mouth).
  3. Breathe in and then exhale while making a humming sound, like a bee buzzing, at the back of your mouth.
  4. Concentrate on feeling the vibration in your nose.
  5. Repeat this humming breath exercise 10 times, making sure to feel the vibration in all your senses.

Bhramari Pranayama - Bee Breathing 

7. Ujjayi Pranayama – Ocean Breathing 

Ujjayi Pranayama, also known as Ocean Breathing, is a strong technique that involves tightening the muscles in your throat while you breathe in. This helps your throat muscles stay active during sleep, potentially reducing snoring. Ujjayi Pranayama also has other benefits like improving lung capacity and keeping your thyroid and throat healthy.

Here’s how to do Ujjayi Pranayama:

  1. Sit comfortably with your legs crossed and your back straight.
  2. Take a deep breath in, and as you do, contract your throat muscles to make a sound like you’re gently choking (but not too hard).
  3. Hold your breath for about 30 seconds while looking down at your chest.
  4. Then, exhale slowly through your left nostril while blocking your right nostril with your right index finger.
  5. Repeat this sequence five times.

Ujjayi Pranayama - Ocean Breathing 

Final Thoughts

Incorporating these yoga exercises and techniques can help reduce snoring and improve sleep quality. 

Keep in mind that results depend on consistency and addressing underlying causes. 

If snoring continues or worsens, consult a healthcare professional for personalized advice. You may also want to check out some anti-snoring devices or anti-snoring mouthpieces.

Enjoy snore-free nights with regular yoga practice!

Need professional help to diagnose and address your sleep problems? Schedule an online consultation with sleep specialist Dr. Owen Napleton.

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