Tim has a really important post in the government’s legal arm and is often the subject of some jokes among his office colleagues. When he occasionally lost himself to sleep, he snored monstrously loud – like a wild beast! He barely knew of it until he was shown proof of it with recorded sound bytes, by his friends and colleagues. He tried many remedies to counter this, but to no avail. Finally, his friend took him to meet a yoga instructor, who transformed his life with some pranayama and mudras. So here we are, at the crossroads to find out – can pranayama, asanas and mudras actually help to control snoring?
The Science Behind Snoring
First of all, let us try to discover the science behind snoring. While we are in intense sleep, the muscles in the thoracic area are in a relaxed state. In some people, however, this area shuts off. This restricts the passageway for the air to enter and exit, during the normal breathing. This leads to a pressure build-up during inhalation and exhalation. When the inhalation and the exhalation happen through these muscles, then the snoring sound happens. Many times, blockages in the respiratory passage causes the snoring- this is caused by a variety of factors such as stress, circulatory factors, being overweight , sinus and also nasal problems. This has its roots genetically too; and sometimes, habits such as smoking and alcohol consumption may also be responsible for triggering off snoring. Certain times, certain medications may also cause it.
Snoring leads to problems such as insomnia, temporary stopping of breathing, and even gasping for breath can occur. Continuous instance of snoring can lead to stroke, heart attacks, irritability and decreased libido. Lack of focus, attention and the inability to concentrate for long stretches of time are often the long-term effects. Let us see what pranayama breathing techniques and what mudras are needed to overcome this irritating habit in us.
The following are the list of pranayama breathing exercises, yoga asanas, and mudras that are excellent for preventing and reducing snoring.
- Ujjayi Pranayama
- Sheetali Pranayama
- Bhramari
- Nadi Shodhana Pranayama
- Kapalabhati
- Bhujangasana
- Dhanurasana
- Naga Mudra
Regular practice of any of these will help. As we always say it: Continuous, Constant, Consistent, are the key words to an everlasting and healthy person.
1. Ujjayi Pranayama (Deep breathing technique)
In the Ujjayi Pranayama, the procedure is to take a deep nasal inhalation; then as you exhale, make sure that the air passes through the throat and then into your nostrils for exit. When you exhale, the sound appears to be that of a deep sea sound. This is the sound that you get on the beach, with the water and the wind together (well, not with that much of a force, nevertheless…it is a swishy sound like that).
The Ujjayi pranayama is the among the best of all the pranayama techniques because it opens up our air passages and respiratory tract. How? This pranayama makes the inhalation and the exhalation deep and intense and begins to warm our body. Additionally, this technique flushes many toxins and blockages out of the body and respiratory tract. This is very important for the lungs to get a larger passage in the windpipe. Consequently, when you practice this pranayama, you slowly prevent and reduce snoring.
Aside from snoring, the Ujjayi pranayama is great for activating the Vagus nerve, the largest craniosacral nerve in our body, which is in charge of our wellbeing. Stimulating it is great for alleviating stress and anxiety. If you are struggling with these two pests (and let’s face it, who isn’t?), go to this post to see other exercises that can help you calm down.
2. Sheetali Pranayama
Never has any other system of fitness been able to devise a breathing process that would instantaneously cool the physical body as well as the mind, simultaneously. The Sheetali is a truly unique pranayama breathing technique. Both its method of practice as well as its benefits are also unique. Practice this technique by inhaling the air through the tongue, which is rolled up like a cylinder. The tongue, already being wet due to the production of saliva, moistens the inhaled air as it is taken in and is then taken into the lungs; Then, the exhalation can happen alternately through each nostril.
And speaking of lungs, here are pranayama exercises for former smokers to help them detox their lungs naturally.
This effectively helps to not only cool the breath, the respiratory tract, but also the mind, the emotions and the body. In fact, it is a comprehensive cooling breath. Sheetali pranayama is generally safe and universally applicable to all ages and types of people. However, one should be approach this technique with caution if they have a fever or cold. Similarly, one should also be cautious if the weather outside is cold. Practicing the Sheetali pranayama consistently, bolsters the flow of prana throughout the body. Similarly, daily practice also increases the immunity level of the body. It helps soothe the discomfort levels in all parts of the body. Thus, the Sheetali has the power to clear all blockages, and help with proper breathing patterns, and to overcome the issue of snoring.
There is much more that Sheetali pranayama does, such as keeping you cool and relaxed. That’s what makes it great to practice during the summer heats. We’ve written a whole post on this, so head over to check it out.
3. Bhramari
The pranayama technique called Bhramari, is also called the Humming Bee Breathing exercise.
The pranayama technique called Bhramari, is also called the Humming Bee Breathing exercise. This is a very different type of a technique, as it translates to the person practicing it exhaling with the noise of a humming bee, during the exhalation part- scientists the world over, especially sceptics, have also conceded, rather grudgingly, to the fact that by practicing this pranayama technique, there are a host of dramatic changes that happen to the one doing this- their blood pressure levels get normal, especially, from the high blood pressure status. It also makes the respiratory tract clear, with the clearing of the passageway and the air ducts.
Besides these, the Bhramari also ensures that with the buzzing noise of the bees while exhaling, there is a calm that descends in the mind as well. This ensures that there is a stable and peaceful emotional and physical and mental state of mind. This enables one to think patiently and to be serene and calm, despite the current situation in life. Regular and consistent practice of the Bhramari pranayama makes a person (however old ), slowly overcome the embarrassing problem of snoring.
4. Nadi Shodhana Pranayama
This pranayama ensures complete clearing process of the respiratory tract.
In the Nadi Shodhana Pranayama, which is alternate breathing , the idea is to bring in the responsibility of the inhalation and the exhalation processes on both the nostrils. Then, commence in the following manner: seat yourself in the Sukhasana or the Swastikasana, or the Padmasana position. Then, ensure that your spine is erect, then try to inhale through the right nostril. When you inhale through the right, you need to keep your left nostril closed. Then as you complete your inhalation through the right nostril , close the right and now veer towards the left. Close the right nostril and inhale through the left ; then close the left and inhale from the right. Let this process of alternate breathing process continue.
This pranayama ensures complete clearing process of the respiratory tract and consequently reduces and prevents snoring. Continuous and consistent practice of this confers removal of toxins from the system. This helps to clear the passageway for a quick process of inhalation and exhalation.
5. Kapalabhaati
Kapalabhati is a breathing process that again aggressively ensures removal of toxins from the lungs with forced exhalation. This pranayama prevents and reduces snoring.
Kapalabhati is a breathing process that again aggressively ensures removal of toxins from the lungs with forced exhalation. The exhalation is forced and happens quite successively, with a loud noise of expulsion of the breath. The inhalation is passive and takes place silently. This is important for removing all the clogged tubes and the tracts of respiration. The breathing in the Kapalabhati, resembles that of the sea and its noisy waves- This is a sure shot cure for snoring.
It has been proved that doing Kapalabhati everyday for a few minutes, can bring about a glowing skin and also relieve one of stress, soothes one to sleep and getting a shiny skin is a natural phenomenon.
For other pranayama exercises for a healthy and glowing skin, see this post.
To do the Kapalabhaati, one needs to sit in the Sukhasana pose and then keep the left hand in the Chin or the Gyana mudra and the right hand in the Nasika mudra position. Then , one can start the aggressive exhalation or the active exhalation. As for the inhalation, we need not worry, as the body knows that it has to be passively doing the inhalation.
Nostril breathing can be started and continued, and in this way, the nasal passage becomes receptive to the inhalation and the exhalation happening intermittently in both the nostrils. This pranayama clears the passage for the proper breathing and contributes to easing the problem of snoring. This also means The Shining Skull pranayama.
6. Bhujangasana
This pose is exactly like a Cobra with its raised hood
Also called the Cobra pose, the Bhujangasana helps to ease two things at the same time, through a perfect synchronization- the ability to weave the breathing and the snake (cobra pose) and integrate them into a perfectly harmonious one. You need to lie down on the stomach, with the legs stretched fully and the hands folded under the head, to get to this pose. Bring your hands near your chest and place them there, wth the palms facing the floor. Now slowly inhale and then raise your head and then raise your chest. This pose is exactly like a Cobra with its raised hood- only here, you have coordinated your inhalation and your biceps and your chest together. This is an excellent asana for the spine, and also for the respiratory tract.
The blocks ease out of the breathing passage. This allows a smooth non-snoring situation to arise. There are three stages to this asana- the first , is the most basic step, where the chest is raised only a little bit, as the hands are poised on the floor, next to the chest. The second is the next, where the toes of the chest are raised a little more, as the hands are now, below the chest. The third is the final stage of the full Bhujangasana, where the entire torso is raised, and the navel also is away from the floor. This works at an intense level as the stomach is also off the floor and the breathing is still in sync with the position.
7. Adho Mukha Svanasana or the Downward Facing Dog
A technique that is a perfect amalgamation of the breathing with the asanas.
The Downward Dog is a classic asana that can be done by people of all ages, but only three hours post a meal. This asana also synchronizes the breathing with the forward bedding pose, and sees to it that the hamstrings and the calf muscles are stretches nicely; it also is an asana where the breathing is quite intense, and this actually clears the respiratory passage. Doing this everyday helps to ease the respiratory tract by removing the blocks and thereby helping with the stopping of the affliction called snoring.
8. The Naga Mudra
Naga mudra is a mudra holding great curative and therapeutic powers
In the Hindu mythology, the cobra is a highly revered being, mainly for the occult powers it seems to hold within itself. This is a subject of great enigma for people. However, we must also understand that this subject has been interwoven with the cultural and the traditional motif of the fabric and that there are many things inter- linked to one another. Hence the presence of the cobra (not any random snake, but the cobra only), is felt in yoga, the meditation (kundalini) and the mudras too. Naga mudra is a mudra holding great curative and therapeutic powers. It is believed that by doing this everyday, helps us overcome ailments of the respiratory tract. It also helps us acquire deep knowledge and makes us wiser and spiritually more evolved. The Cobra symbolizes cleverness, supernatural power and the mystic element.
Sit in Sukhasana, and then place the right palm under the left palm. Then, place the left thumb over the right thumb, on the pit of the left palm. This helps in curing one of the snoring problems, just as one acquires power to handle the supernatural element, very naturally.
The fingers and the palms linked in this manner tells us that this mudra is a perfect blend of the akasha (the ether), the agni (fire ) and jala (water) and the vayu (air) elements very beautifully. Strangely, not only does this mudra help solve the issues of snoring. It also extends its tentacles of healing to the areas of the front pelvis. The naga mudra alleviates problems of reproduction and the prostate gland for men. It also helps us to get clarity in the mind over many issues.
Shanti Arunkumar, Senior Contributor At L’Aquila Active
Learn more about Shanti by reading her bio below.
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