Yoga Breathing Exercises for Sleep Apnea: Ultimate Guide for 2017

Continue reading to learn more about yoga breathing exercises for sleep apnea and which products are worth your time to try!

Why Yoga Breathing Exercises For Sleep Apnea?

If you’re looking for a sleep apnea treatment that can also reduce stress and help you lose weight, you’re going to love yoga breathing exercises!

As you practice yoga for sleep apnea, you’ll also improve your lung capacity and breathing muscles.

Learning these breathing techniques to keep your nasal passages clear, your airway open, and your spine supple means you’ll have fewer sleep disruptions and better health overall.

Little Known Facts About Yoga

Modern wellness practices use yoga as part of a cardio routine and as a therapy to alleviate many health disorders, including sleep apnea.

To truly appreciate the benefits of yoga breathing exercises, it’s important to know exactly how your current breathing problems contribute to your sleep apnea.

Apnea is the Greek word for “want of breath”. So, sleep apnea is literally the “want of breath during sleep.”

Most sufferers have obstructive sleep apnea (OSA), and that means the condition is manageable with a physician’s care and with alternative treatments like yoga.

Most prescription drugs and sleeping devices (like CPAP and oral appliances) provide relief by artificially keeping your upper airway open.

These treatments are intended to provide restful sleep, but they do not address the root cause of your sleep apnea: the collapse of your upper respiratory tract while asleep, or blockages in your nasal passages.

This is how breathing exercises using yoga techniques are different: they address the underlying cause of the problem, by improving your breathing techniques and opening up your nasal passages.

Over time, if you don’t treat your sleep apnea, you run the risk of developing some of the following symptoms:

Several PubMed studies over the last decade have been done to test the beneficial effects of rehabilitation of the genioglossus muscle-the major muscle in your throat responsible for sticking out your tongue.

Overall the studies have proven to be an effective way to alternatively treat patients who have trouble sticking to a CPAP machine or have had ineffective results from surgical procedures.

Breathing exercises are particularly helpful because they treat the underlying problem. With breathing exercises for sleep apnea, you can increase the airways in your throat and prevent your tongue from sliding into a position that can block passageways.

Obesity also contributes to sleep disorders. Sleep apnea can lead to high blood pressure, a stroke, and even a heart attack.

Introduction to Yoga for Sleep Apnea

As mentioned, one little-known way to reduce your occurrence of nighttime apneas is to practice the ancient Eastern art of yoga.

Yoga is all the rage these days. Millions of people around the world are using yoga exercises to reduce stress, increase relaxation, and tone their bodies.

If you picture in your mind the typical yoga student, sitting with legs folded, eyes closed, and hands resting on the knees, then you can see how relaxing it appears.But did you know that there are yoga breathing exercises that can help your sleep apnea?

It’s true!

The centuries-old practice of yoga includes many breathing exercises that are meant to strengthen the diaphragm and increase oxygen intake. And as you probably know, one of the biggest dangers of untreated sleep apnea is a reduction in the body’s intake of oxygen.

But there is hope! By following the yoga breathing exercises covered in this article, you’ll be well on your way to a stronger diaphragm and greater intake of oxygen into your body.

The breathing techniques of yoga exercises for sleep apnea can lead to a vast improvement in your daily life by enhancing your quality and quantity of deep, restful sleep.

The exercises in this article were written by an experienced yoga instructor specifically for sleep apnea sufferers.

So go ahead and dive in!

Are Yoga Exercises Beneficial for All Types of Sleep Apnea?

Yoga breathing exercises are beneficial for the majority of sleep apnea sufferers. This is because most sufferers have obstructive sleep apnea (OSA).

However, yoga breathing exercises will not help people with central sleep apnea (CSA), because CSA has an entirely different cause than OSA.

The information provided here is geared towards people with OSA. These exercises will provide at least some relief for mild, moderate, and severe OSA.

Several visualization techniques are used in yoga for breathing and relaxation well-being. One specific yoga breathing exercise is called Nidra, meaning sleep, which can significantly improve your quality of sleep.

Yoga and Arthritis

We fully understand that if you have OSA and arthritis problems, you may not be able to sit or lay in some of the basic yoga positions.

But, you’ll be delighted to know that you can still benefit from these exercises even if you need to use a chair.

The Johns Hopkins Arthritis Center encourages people with mobility problems to practice yoga.

The win-win scenario for arthritis patients with OSA is increasing muscle strength, enhancing flexibility, improving respiratory capacity, and having better balance when standing and walking.

How Do Yoga Breathing Exercises Reduce Sleep Apnea?

Let’s be clear on one thing: yoga will probably not completely cure sleep apnea for most sufferers. However, for many sufferers, the breathing exercises will alleviate sleep disturbances. And there are many side benefits to doing the exercises.

The good news is that if you practice yoga in conjunction with your doctor’s prescribed ongoing treatment, you’ll be able to help yourself in reducing your sleep apnea symptoms.

Yoga is not a principle of no-pain, no-gain. It’s based on the peaceful coordination of the mind and body.

A randomized clinical trial completed in 2009 found that breathing exercises could be advantageous for people who suffer from moderate OSA. It’s thought that yoga breathing exercises for sleep apnea can strengthen your throat muscles.

In turn, these muscles will be less likely to collapse at night, significantly reducing the severity and number of occurrences of obstructive sleep apnea during the night. The clinical trial concluded that tongue and throat exercises are a promising alternative treatment for sleep apnea.

Alleviating OSA symptoms Through Yoga Breathing is Achievable Because​:

Are There Other Benefits from Yoga Breathing Exercises?

Yoga for sleep apnea treatment is ideal for many reasons. Not only will you sleep better at night but your overall well-being can be improved as well. Take a look at some of the following ways yoga can take your health to the next level.

To learn more about the health benefits yoga can have for you, watch this incredibly informative YouTube video. You’ll also learn tips and tricks on how to help you get started introducing yoga into your daily life.

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Depending on your personal lifestyle, you may also be able to reduce any problems you have with high blood pressure and improve your overall quality of life. Image how great that will be!

Yoga for Sleep Apnea: Tools of the Trade

Before you begin your journey of self-improvement and ridding yourself of sleep apnea through yoga breathing exercises, there are a few essential tools you’ll need.

Of course, many of the following breathing exercises for yoga can be done without some (or all) of these tools. However, each tool on our list has a purpose.

Some of this equipment will allow you to maintain the proper posture you need to perform each breathing exercise. Other items on our list can keep you calm and relaxed throughout meditation exercises which are vital if you want to achieve maximum results.

For those that want to give yoga a go for the first time, we recommend the yoga starter kit from Sivan. It has a large ultra thick memory foam yoga mat, two yoga blocks, a yoga strap for increased extension as well as two towels for cleaning up after.

Are There Specific Yoga Breathing Exercises for Sleep Apnea?

Yoga is a traditional method that consists of many physical, mental, and emotional workouts. Our everyday activities are stressful and make our minds restless. Ultimately, this can cause sleep disorders such as insomnia, restless sleep, and even snoring.

People who are overweight or do not maintain a healthy lifestyle are especially prone to these sleep disorders. Sleep apnea is another sleep disorder, though not caused by stress but instead physical issues, in which Pranayama can be of help.

Pranayama is one of the primary, basic workouts of yoga. Pranayama is a Sanskrit word meaning ‘lengthening of breath’, or more accurately, ‘extension of the life force’.

So pranayama involves breathing exercises, and it has many health benefits.

Pranayama includes many breathing exercises that help to improve the body’s chances to have a deep and restful sleep.

Practices pranayamas regularly, can allow you to have a sound and deep sleep. Pranayama breathing exercises do not only work to restore and maintain the body’s restful state, but also improve both physical and psychological health.

Both during and after practicing Pranayama breathing exercises you should feel:

If you are suffering from sleep apnea, this is a blessing on its own.

Before starting Pranayama, it is very important to know the proper techniques to follow. It is wise to practice under the guidance of an expert instructor. Sometimes beginners feel dizziness after doing Pranayama exercises, but after some practice it will be easier, and the practitioner will enjoy the practice.

After trying Pranayama a few times, most people begin to take comfort in its superior ability to “recharge” the body, thereby enabling an almost dreamy state of wellbeing and wonder.

Pranayama

For those that want to understand what Pranayama is, it's necessary to understand Prana. Prana is the Sanskrit word for "life". A simple and anatomically connected meaning of Prana is derived from its 2 prefixes, "pra" = "prime' and "A" = "all round"; and the root, "an" "to move". Thus, this word indicates "the primary and all round motion of life energy". In classical yogic text Prana is described as the energy of the Universe and as this energy saturates everything in the Universe, it is considered to be the breath of life.

We wouldn't be alive if we don't breathe. However, breathing does not have to be done in one way only. We have direct control over how we breathe. Pranayama includes many kinds of breathing exercises that affect the body's health and life force. If our bodily systems are not in balance, they automatically influence brain function, and this affects our mental health.

Practice Exercise: Deep Breathing

The idea behind deep breathing exercises is to help your body function to the fullest. Using this controlled breathing technique you can help manipulate the way your body receives oxygen into the system.

Ideally, you’ll be able to use this powerful yoga breathing exercise to combat your sleep apnea symptoms.

Deep breathing is the perfect breathing exercise to get yourself started with Pranayama. It’s a simple technique that will ease you into the routine of practicing yoga for sleep apnea on a regular basis.

When you first start practicing Pranayama, practice for five times a day but gradually increase it to ten times a session. Breathe normally and naturally. There is no time limit for practicing Pranayama. One can practice Pranayama at any place and at any time.

Level of Difficulty: Beginner

How to Do Deep Breathing Exercises

Once you’ve got your relaxing environment in place, you can begin to start your deep breathing exercises.

You can start by getting into a comfortable sitting position such as the diamond position (where you sit kneeling with both legs tucked beneath your body, keeping your spine straight) or lotus position (cross-legged on the floor with each foot placed on the opposite thigh, spine straight) directed for meditation.

You will have to keep your body straight but without stressing any part of the body. You should stay very still. Put your hands on knees and keep your eyes closed with your head kept straight.

An Introduction to Pranayama

Yoga is a traditional method consisting of many physical, mental and emotional workouts. Pranayama is one of the most basic yoga workouts. ‘Pranayama’ /pra·na·ya·ma/ (prah″nah-yah´mah) is a Sanskrit word which means ‘lengthening of breath or prana’ or more accurately, ‘extension of the life force’. Pranayama increases awareness and control of the breath.

Yoga is one of the six orthodox schools of Hindu philosophy, which is divided into four forms:

Pranayama is one of the eight “limbs of yoga” that are defined by the Yoga Sutras of Patanjali (The Yoga Sūtras of Patañjali are 196 Indian sūtras (aphorisms) that constitute the foundational text of Rāja yoga).

Pranayama can be practiced to strengthen the physical postures held during yoga, or to increase the efficiency of meditation. The idea is to make your body and mind calm, stable and relaxed while improving health and well-being using different variations of the following methods of breathing:

Pranayama acts as a vitalizing and regenerating force to increase oxygen exchange that can be used for physical healing. For sleep apnea patients, this can be very helpful.

As Pranayama expands the capacity of your breathing, much like how singers can take deep breaths to hold longer notes, you will naturally begin to breathe in deeper when you sleep and thus increase the amount of oxygen that you take in. There is also a possibility that Pranayama can help make your breathing more regular, and reduce the number of breathing pauses you experience if you are a sleep apnea sufferer.

According to yogic belief, an unhealthy and imbalanced body is entirely responsible for emotional pressure, stress, tension and anxiety. Breathing directly affects our mental states. Pranayamas or breathing exercises help us to control our mental stability and concentration, and enable us to feel calm, relaxed and refreshed. Pranayama also re-energizes the brain cells and rejuvenates us.

To get some relief from various types of mental stress, we can follow special techniques such as:

Below we’ll take a closer look at some specific Pranayama yoga breathing exercises for sleep apnea and how to do them. But first, let’s dive into how you can get the most out of your breathing exercises.

Do’s and Don’ts of Practicing Pranayama

There are several things you can do to make the most out of your Pranayama exercises. Following certain yoga principles can create an image in your mind’s eye allowing your body to fully relax and focus on the technique.

Bhastrika Breathing Exercise

This breathing technique, called the Bhastrika, got its name from the fact that the act of breathing resembles the action of bellows, which pull in air to expand and release a strong blast of air when pressed together. Thus this exercise involves inhaling and exhaling quickly and heavily.

This exercise involves inhaling and exhaling quickly and heavily to help eliminate free toxins trapped in the body.

The Bhastrika exercise helps to free toxins trapped in the body. People who have asthma and tuberculosis can benefit by practicing this technique regularly. It also helps the practitioner to stay calm and sleep well.

This breathing exercise for sleep apnea can be done as little or often as you like. The more you do it, the more you’ll notice your lungs filling with more air due to toned throat muscles.

Level of Difficulty: Beginner

How to Do Bhastrika Breathing Exercises

Always ensure you have a relaxing environment before beginning any Pranayama exercises. Doing so will allow you to get the most out of your new breathing techniques.

For practicing Bhastrika, sit in a meditation pose and put your hands palm-down on your knees.

Kapalbhati Breathing Exercise

This technique helps to make the mind calm and stable, and can also help to flush out worries and negative thoughts. People who have sleep apnea can benefit a lot by practicing Kapalbhati regularly.

Many people use this powerful breathing exercise for weight loss as well which makes this a double threat to your sleep apnea symptoms. Sleep apnea and being overweight go hand in hand for about 50 percent of people with OSA.

Shedding as little as 10% of your body weight can result in lowered occurrences of sleep apneas.

On top of that, Kapalbhati breathing exercises force air passages to open and can have the potential to train them to stay open over time.

Level of Difficulty: Intermediate

How to Do Kapalbhati Breathing Exercises

Once you’ve created a calm, welcoming space for yourself you may begin. Remember, never start any Pranayama exercises when you are stressed or pressed for time.

To practice this breathing exercise, beginners should complete ten rounds of breathing in and out. You should gradually increase it to 30-50 rounds over time as you feel comfortable doing so.

To learn more about the benefits of Kapalbhati as well as specific techniques are performed in this breathing exercise for yoga, check out the short YouTube video below.

Nadi Shodhana Breathing Exercises

Nadi Shodhana breathing exercises are often known as Alternate Nostril Breathing. A lack of energy and a low immune system can be aided with the techniques of Nadi Shodhana.

The name derives from the ancient Sanskrit words “Nadi”, which means flow, and “Shodhana”, which means purification.

The goal of Nadi Shodhana is to purify your body through ritualized breathing techniques. This is an especially useful technique for anyone who suffers from respiratory problems such as; allergies, apnea, or re-occurring sinus infections.

These breathing exercises have also been shown to help control apnea by; introducing more oxygen into the respiratory system, reducing stress and anxiety which affect your sleep, and an overall strengthening of the respiratory system.

Try this breathing technique for 10-15 minutes, one hour before you go to bed for maximum results.

Level of Difficulty: Intermediate

How to Do Nadi Shodhana Breathing Exercises

After you’ve ensured you’ll have an uninterrupted, relaxing environment, you will be ready to begin.

Watch this short YouTube video to fully understand how alternate nostril breathing can be beneficial for your sleep apnea.

Breathing Techniques: An 8 Stage Workout for Sleep Apnea

This breathing exercise series is divided into stages 1 to 10. Stages 1-4 are done lying down and Stages 5-10 are done while sitting. For the purpose of this course, we will only be learning up to stage 8.

The last two stages involve the use of Khumbaka (Kumbhaka forms the basis of deepest breathing exercises required to regulate the activities of mind and increase the concentration) and should only be practiced under the guidance of an experienced teacher.

Following this step-by-step 8 stage work can help you improve sleep, manage stress, and shed pounds. You’ll essentially be training your mind and body to respond differently to certain situations such as sleep.

With the help of these breathing exercises, you could be well on your way to a better quality and quantity of sleep.

Stage 1: Tension Release

This stage trains you in the art of being aware of sensations in the lungs; it leads to even breathing. The goals of this stage are to make the practitioner attentive, to invigorate the nerves, to loosen up the movement of the lungs, and to prepare the lung for deep breathing.

Level of Difficulty: Beginner

How it Works:

It’s important to create a relaxing, stress-free space for yourself before beginning any Pranayama techniques. Having a peaceful environment is essential to getting the desired results.

Stage 2: Calming Exhalation

This stage trains one to lengthen the duration of each exhaled breath and to learn the art of exhalation. The emphasis here is on slow, deep and steady exhalations. The effects of this stage are to soothe the nerves and calm the brain.

Level of Difficulty: Beginner

How it Works:

When practising certain Pranayama breathing exercises, it’s absolutely essential that you won’t be disturbed or bothered during that time. Not only can it break your concentration, but it can allow your brain to start associating that area with distractions.

Stage 3: Mindful Inhaling

This preparatory stage trains one to lengthen the duration of each inhalation and to learn the art of inhalation. The emphasis here is on slow, deep and steady inhalations. The effects of this stage: the nervous system is invigorated and confidence is instilled. This practice is good for those suffering from low blood pressure, asthma, and depression.

Level of Difficulty: Intermediate

How it Works:

Creating an environment where you can fully give into your breathing exercises without interruption is vital for performing Pranayama exercises. Choose a calm, quite place where you can clear your mind.

Stage 4: Strength Training

This preparatory stage trains you to prolong the length of each inhalation and exhalation. The effects of this stage are increased energy and calmed nerves.

Level of Difficulty: Intermediate

How it Works:

Always try to make sure you’ve got the most restful area ready before attempting any yoga breathing exercises for sleep apnea. Remember not to practice Pranayama on a full stomach or directly before mealtime.

Stage 5: Smooth Transitions

The breathing here is similar to that of Stage I but is done while sitting. It trains one in the art of observation and leads to even breathing.

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Level of Difficulty: Experienced

How it Works:

After you’ve created a warm, welcoming space for yourself you may begin. Try to find an area free of people and pets to limit distractions. Otherwise, your mind will begin to associate the space and surrounding items with negative thoughts instead of relaxing ones.

Stage 6: Power Exhales

Like Stage 2, this stage trains one to lengthen the duration of each exhalation and to learn the art of exhalation. The emphasis here is on slow, deep, and steady exhalations.

Level of Difficulty: Experienced

How it Works:

Choose an area of your home that brings happy thoughts to mind. You should always attempt to practice Pranayama in places where you can fully be present without the distractions of the outside world, such as cell phones.

Stage 7: Power Inhales

This stage trains one to lengthen the duration of each inhalation and to learn the art of inhalation, while keeping your mind calm and relaxed.

Level of Difficulty: Pro

How it Works:

Ensure the area in which you plan to do your breathing exercises for yoga is one that you enjoy being in. Limit your distractions before beginning these techniques and remember to never do Pranayama when stressed or rushed.

Stage 8: Muscle Toning

This is the stage of Ujjayi pranayama proper, with deep in and out breaths. This pranayama aerates the lungs, soothes and tones the nervous system, and as a result of the deep respiratory action, the blood carries the supply of life-giving energy to the smallest part of the tissues. It reduces phlegm, relieves pain in the chest, and the voice becomes melodious.

Level of Difficulty: Pro

How it Works:

Always complete your Pranayama breathing exercises in a calm, soothing space. Your mind should associate the environment with being relaxed and welcomed.

Sleep Apnea Breathing Exercises to Help You Get a Better Night’s Rest

There are numerous sleep apnea breathing exercises that can be done depending on your level of expertise. Some focus on opening your airways before bed and others strengthen your muscles so they won’t collapse at night causing restricted passageways.

Yoga breathing exercises for sleep apnea also aid in weight loss which can significantly reduce the number of occurrences of sleep apneas you have each night.

Let’s take a look at just several breathing exercises for sleep apnea you can do right from the comfort of your own home.

Sleep Meditation Technique: Ujjayi Pranayama

Ujjayi Pranayama is a specific yoga exercise that you can do at home. All you need is a quiet spot to sit in, and a few minutes of alone time.

Ujjayi Pranayama translates to “Victorious Breath”, and it’s one of the best yoga breathing exercises for sleep apnea. Daily practice of this technique, an hour or so before bedtime, will help you to get your apnea under control.

The goal of Ujjayi Pranayama is to get your breathing in sync with your body’s movements. Doing so will help to strengthen your respiratory system, and help you to breath better at night.

Need help getting started? Don’t worry, it’s really simple.

The benefits of the Ujjayi Pranayama technique are many and include:

Level of Difficulty: Beginner

How it Works:

Here's a video that demonstrates the Ujjayi Pranayama proper technique:

Sleep Meditation Technique: Left Nostril Breathing

This is a very powerful form of sleep meditation. Ancient Yogis said that in our body there are two energies, called Ida and Pingala. Ida indicates moon energy, which is on the left. This energy is reflective, cooling, calming, and female. Pingala is on the right side that has the sun energy: fiery, awakening, bright, and male.

In Western terminology, we compare these systems as the sympathetic and parasympathetic nervous systems. Ida is the parasympathetic system that slows you down and helps the body automatically run its day jobs of elimination, digestion, sleep cycles and more. Pingala, therefore, is the sympathetic system.

Activate your Ida energy through breathing with this unique technique.

Level of Difficulty: Experienced

How it Works:

Create a welcoming environment that you’ll be comfortable spending the next 15 minutes or so it takes to complete this breathing exercise. Make sure it’s somewhere that will be quiet and will allow you to fully relax before completing this Pranayama exercise.

Now you are ready to have sound, deep, refreshing, relaxing and healthy sleep.

Sleep Meditation Technique: Clearing Your Mind

This meditation is specially designed to help you sleep better. Clearing your mind for sleep should be easy to accomplish with this two step sleep meditation technique

The first step focuses on allowing you to ease your mind and remove confusion by finding solutions to challenges you’ve faced throughout the day. You’ll visualize and resolved all tasks in your mind.

After the first part of this sleep exercise, you should not give your mind another chance to work on impending deadlines or to-do lists that can have a negative impact on your quality of sleep.

While most occurrences of sleep apnea happen during REM sleep, you (or your partner) may notice sleep apneas during any stage. One new NYU study suggests that sleep apnea can have a direct impact on memory loss when apneas are present in the REM stages of sleep.

Sleep apnea is caused by the reduced muscle tone in the upper airways as your muscles relax and you slip into a deep sleep.

Using this sleep meditation technique in combination with strengthening your throat muscles with other breathing exercises, you’ll be doing yourself a huge favor by limiting and possibly removing sleep apneas altogether.

In the second stage of this meditation exercise for sleeping, you’ll be removing tension from your body so you can have a deep relaxing sleep all night long.

This sleep meditation exercise for sleep apnea should be performed directly before bedtime to achieve best results. You should not allow your mind to have any time to become distracted again. Otherwise, you may need to complete the exercise again.

Level of Difficulty: Intermediate

How it Works:

It’s recommended to find a place free of potential distractions before beginning this sleep meditation breathing exercise. Opt for somewhere warm and inviting. You should feel at peace the moment you start your exercise.

Do note that you can also list down some of the main mentally-exhausting issues you may be facing, instead of tasks. If you have such issues, use the above method for your issues instead of tasks, since issues that are on your mind will affect you in a more profound way.

Now you are going to have sound, deep, relaxing and refreshing sleep. Tomorrow you will be able to handle all tasks excellently. Just follow the following steps.

Now you are deeply relaxed... warm... heavy...comfortable...peaceful…. slowly let yourself drift into sleep….. sleep… sleep…

If it makes this practice easier, record yourself or a loved one reading the above instructions in a gentle voice. At night, just play the recording and focus on the instructions.

Sleep Meditation Technique: The Power Nap

This meditation was specially designed to help you take a power nap. A power nap is a short nap which is interrupted before the occurrence of deep sleep or slow-wave sleep (SWS). If you do not get proper sleep at night, you can take a power nap as a supplement to normal sleep.

A power nap can help you become energetic and refreshed, as well as restore wakefulness and promote performance and learning. A power nap should only last for about 15 to 30 minutes. To become more alert and productive, you should ensure that you take your power nap correctly.

Level of Difficulty: Beginner

When you are ready to take a power nap, set an alarm to go off in 15 minutes because if you sleep more than 30 minutes, you can experience sleep inertia, causing you to feel even more sluggish and tired. This, of course, is the exactly the opposite of the result you are looking for.

However, if you think that without setting an alarm you can take a power nap properly, then you can use the mental clock technique below to wake up at the right time.

How it Works:

Sleep Meditation Technique: Progressive Muscle Relaxation

This progressive muscle relaxation meditation is especially designed for releasing tension from parts of the body that are often tensed after everyday activities. This exercise can help break the cycle of stress-related sleep apnea.

People with sleep apnea can benefit from this meditative exercise in other ways too. Better sleep has a direct correlation with being overweight, anxiety, and cardiovascular issues, such as high blood pressure.

These exercises can prepare you for a full nights sleep so you can wake up well rested and refreshed.

This yoga sleep meditation exercise should be done directly before bedtime. Once completed, don’t allow your mind to wander into negative thoughts. A good way to prevent this is avoiding television or other distractions.

Follow the steps below, and when imagining the areas mentioned, be sure to feel the vibration of the particular area and relax it consciously.

Level of Difficulty: Intermediate

How it Works:

Additional Yoga Breathing Exercises For Sleep Apnea

In addition to these specific Pranayama exercise that use the Lotus pose, other yoga poses that offer great benefits for the relief from sleep apnea symptoms and disruptions are:

Once you’ve exhausted the basic Pranayama techniques, and are ready to move onto more advanced alternatives, you may want to think about adding some of these into your routine.

Wrapping Up

Pranayama for sleep apnea can be a very powerful tool to combat symptoms. Breathing exercises give your throat and tongue muscles a tone so that once you get to sleep you’ll experience less severe apneas and fewer occurrences.

Yoga for sleep apnea helps in other ways as well. It can help you maintain a healthy weight loss regime, lower blood pressure, and keep diabetes at bay.

You’ll also learn how to properly relax your body so you can wake up well rested and ready to start the day.

Ultimately, it’s up to you to decide if Pranayama exercises are right for you. But we hope with the help of this guide, you’ll think about giving it a go.

After all, there’s not much to lose, except your sleep apnea. Your body (and your partner) will thank you in the morning for a great nights rest!