5 Simple Yoga Exercises to Stop Snoring

Medically Reviewed by Dr. Ratnaprabha Chaudhari, BAMS, MD (Swasthvritta and Yoga), PhD (Sch), MD (Alternative Medicine), PGDEMS, PGDIHM, Reviewed on 25th January 2021

Want to stop snoring naturally? Here are 5 simple yoga exercises to solve your snoring problem.

The thought of yoga can make some of us feel inflexible.

A lot of us even manage to fall asleep while attempting to practice yoga.

Some of us call this form of yoga Shavasana- a relaxation method.

Some of us even manage to mess up the little yoga we know by S-N-O-R-I-N-G.

Yoga appears difficult and mostly makes you feel stiff. But it is easy and beneficial. Read this article to understand how snoring impacts your health, how to sleep better with yoga and yoga exercises, and breathing to get rid of snoring.

Causes of Snoring

Some very frequently asked question is- “Why do I snore?” , “How do I stop snoring?” In order to treat it, it is important to understand what exactly is causing you to snore. Snoring can be caused due to the following factors-

Being overweight or out of shape
Nasal and sinus problems
Age
Alcohol, smoking, and medications
Sleeping posture
The way you are built. If you have a narrower nasal passage, you are likely to snore.

Poor quality of sleep which makes you tired and groggy through the day
Snoring could be a symptom of sleep apnea.
Snoring can deprive you of sleep. Continued sleep deprivation can cause heart issues in the long long run.
Snoring can increase your blood pressure
In some cases, when your air passages are extremely narrow, snoring can also lead to choking.

Yoga for Better Sleep

You have enough on your plate, so stop stressing on how to stop snoring. According to Ayurveda, Yoga can be your snoring remedy if you practice asanas and pranayama meditation every day.

For the treatment of snoring, Ayurveda recommends doing backwards bends as Backward bends will open up your neck and lungs and facilitate wider and decongested canals for air to pass through while inhaling and exhaling.

This is important for men since our throats have more tissues. This narrow passage is a huge cause of snoring.

And yoga can solve your snoring problem naturally. This is that one home remedy that is sure to help you with your snoring woes.

Yoga asanas will strengthen open up narrow canals in your throat and yoga mudras will decongest your blocked nose to ensure you sleep better.

Best Sleeping Position According to Ayurveda

The best sleeping position according to Ayurveda is on your side.

Sleeping on your side rather than on your belly or back particularly improves sleep by reducing snoring. A lot of times snoring is attributed to the extremely relaxed state that your neck muscles go into.

By sleeping on your side, you can avoid snoring by sleeping in this yoga recommended position.

These asanas are the best to get rid of your snoring. If you practice yoga diligently, you will see a visible reduction in your snoring problem.

Over time, with diligence and disciplined practice, yoga can be your snoring remedy.

Yoga Asanas to Stop Snoring

Yoga is a natural remedy to stop snoring.

Yoga is a long term solution to stop snoring. If you practice yoga every day, over a period of time it will strengthen your lungs and your nasal passages.

Yoga postures designed to stop snoring will enable better blood circulation to your lungs, throat, and nasal passages.

A buildup in either narrows the passage for air to pass through.

1. Cobra Pose or Bhujang Asana

The bhujang asana is a step in the suryanamaskar and can help you stop snoring.

Bhujung asana can be a cure to your snoring problem as:

It opens up your chest
Widens lung airways
Opens up your neck
Regulates oxygen flow in your body

Bhujang asana is especially for men as an anti-snoring remedy since they have more tissues in their throat and thus, narrower airways.

Narrower airways mean = snoring

Here is a step by step guide on how to practice bhujang asana to reduce snoring.

2. Bow Pose or Dhanur Asana

Dhanur asana is the bow pose. Like bhujang asana, this yoga pose will make sure you sleep better by reducing how much you snore.

Dhanur asana can get rid of snoring by:

Opens up your neck
Opens up your chest

Thus, Dhanur asana will reduce snoring by ensuring that your neck and chest don’t remain contracted.

Here is a step by step guide to practice dhanur asana to reduce snoring.

Pranayam to Reduce Snoring and Sleep Better

Studies show that om chanting and other yoga breathing techniques have a significant effect on people’s pulmonary functions.

This means that practicing yoga and breathing techniques is the best for your lungs and can increase lung capacity. It increases oxygen flow to your body and will improve your sleep too

1. Om chanting

If you know anything about yoga, you know that this is the beginning of the yoga routine. But have you wondered why?

Om chanting is known to embody all the energy. This yoga technique can also help you stop snoring.

Split the chant into 3 parts – A, U, and M. While saying A and U, ensure that your mouth is wide open. Towards the end of U and beginning of M, close your mouth and ensure that your tongue is resting on the roof of your mouth.

If you chant ‘Om’ at least 10-12 times daily, you are sure to sleep better.

This is because om chanting induces sleep,

Here is how you can chant om to sleep better and reduce snoring.

2. Bee Breath or Bhramari Pranayama

Bhramari Pranayama or Meditation is also known as Bee Breath because it requires you to buzz like a bee. Fun, right?

This technique will help you stop snoring by incorporating yoga in the forms of asana, pranayama, and mudras. It is especially useful for those with high blood pressure.

Here is how you can practice Bhramari Pranayam to reduce snoring.

3. Roaring lion pose or Simha Garjasana

This yoga technique will improve your sleep by ensuring to reduce your snoring.

The roaring lion is a posture where you kneel down on your mat, rest your hip on your ankles.

Place your palms on your knees and tilt your head to take deep breaths.

This pranayama method will help you sleep better by getting rid of your snoring problem.

By breathing in this posture, yoga and pranayama breathing techniques are combined.

It exercises your tongue, relaxes your neck muscles, and stimulates your neck muscles to prevent them from being in a completely relaxed state.

Here is a step by step guide on how to practice Simha Garjasana.

To further control your snoring, you can always explore nasal solutions like nasal strips, nasal drops, or nasal sprays to decongest nasal passages and help you breathe better and sleep better.