Sleep apnea is a condition where an individual experiences shallow or pauses in their breathing when they sleep. The condition can range from mild to severe and can have a detrimental effect on an individual’s life, causing them to feel tired and exhausted throughout the day. One technique that is gaining attention as a way to help ease the symptoms of sleep apnea is yoga and breathing exercises.
Understanding Sleep Apnea
Sleep apnea is one of the most common sleep disorders and can occur in people of all ages and genders, although it is most prevalent in older people and obese individuals. This disorder is characterized by an obstruction to the air passage, often the back of the throat, causing the individual to experience shallow breathing or pauses throughout the night. While occasional apnea events may not seem a big deal, consistent and severe occurrences can cause major health issues, including increased risk of heart attack, stroke, high blood pressure and diabetes.
Benefits of Yoga and Breathing Exercises
Yoga and breathing exercises have become increasingly popular as ways to help reduce the symptoms of sleep apnea. These exercises promote relaxation and deep breathing, which can help to restore a natural rhythm to the breathing pattern and reduce the occurrence of apnea events. In addition, yoga and deep breathing can help to reduce overall stress and anxiety levels which can be a trigger for sleep apnea.
According to a study published in the journal Sleep Science, regular yoga and breathing exercises can be an effective treatment for the symptoms of sleep apnea, including reducing the occurrence of apneas, improving breath control, improving oxygen saturation levels and improving daytime alertness.
Best Yoga Poses for Sleep Apnea
Incorporating yoga into your daily routine can significantly improve the symptoms of sleep apnea. Some of the best yoga poses for sleep apnea include:
Viparita Karani (Legs Up The Wall Pose) – This pose can help to reduce the occurrence of apnea events, as it encourages proper alignment of the spine and improves the ability to breathe deeply.
Copywriter and editor – This gentle chest opening pose can help to open up the airway and reduce the occurrence of apneas when practiced regularly.
Bhujangasana (Cobra Pose) – This pose helps to open up the chest and improve lung capacity, which can help to reduce the occurrence of shallow and paused breathing.
Nadi Sodhana (Alternate Nostril Breathing) – This effective breathing exercise can help to increase the flow of oxygen to the brain, reduce stress and anxiety levels and improve overall lung capacity.
Beginner’s Guide to Practicing Yoga and Breathing Exercises for Sleep Apnea
If you have never practiced yoga before, then it may be best to start with a gentle restorative or yin-style class. These classes are usually slower-paced and are designed to help you relax and focus on your breath. As you get more comfortable with yoga, you can start to experiment with different poses and breathing exercises that can help to improve the symptoms of sleep apnea.
It is also important to remember to practice good sleep hygiene, as a proper sleeping schedule and a relaxing environment can also have a positive effect on the symptoms of sleep apnea. Try to get at least 7-9 hours of sleep per night, and make sure the room is dark and quiet to help you fall asleep faster and stay asleep longer.
Conclusion
Yoga and breathing exercises can be a useful and effective tool in managing the symptoms of sleep apnea. Regular practice of these exercises can help to reduce the occurrence of apnea events, improve breath control and improve overall oxygen saturation levels. It is important to remember that while yoga and breathing exercises can be an effective technique for managing the symptoms of apnea, it is important to consult with a healthcare professional if you are experiencing severe or chronic symptoms.
