Sleep apnea is a serious sleep disorder in which a person stops breathing while sleeping. People with this condition often stop breathing hundreds of times during the night if left untreated.
Sleep apnea can cause many health problems, including high blood pressure, stroke, cardiomyopathy, heart failure, diabetes, and heart attacks. It can also hurt your career, cause accidents at work or in the car, and make it hard for kids and teens to do well in school.
The best yoga exercises for sleep apnea
Yoga can’t fix sleep problems on its own, but it can help reduce sleep apnea symptoms when used with other forms of therapy. Yoga breathing techniques can help reduce symptoms by strengthening and toning the muscles of the upper airways.
They reduce stress and calm the mind, making you want to eat, sleep better, and live a healthier life. In that vein, check out the following five yoga exercises that can help reduce your symptoms.
In this position, you kneel down and bend back until your hips rest on your heels. Keep your palm facing up and your fingers spread in the space between your legs. Lean forward and take a deep, relaxing breath through your nose.
Keep your head tilted back. After holding your breath for a few seconds, open your mouth and stick out your tongue. Make a loud AHHH sound and exhale violently for at least a few minutes.
2) Bramari Pranayama
In this asana, the thumb covers the ears; the index finger rests on the forehead, and the other three fingers rest on the base of the nose, lightly touching the eyes. Take a deep breath and hold it for a few seconds.
Blow out forcefully through your nostrils with a buzzing or buzzing sound like a bee. When you breathe in and out, you should only be moving your lungs and not your belly. Start with 10 to 12 repetitions and increase to 25 to 30 repetitions over time.
3) Kechari Mudra (Lock the tongue)
This is difficult to do and takes a long time. The first step is all beginners have to do.
The tongue should be rolled up to touch the top of the mouth. You may only be able to touch the hard palate at first. Over time, it might go back further and touch the soft palate.
Over time, touch the uvula at the back of the throat. With practice, the tongue can be moved past the uvula and into the nasal cavity to stimulate certain areas. That could take weeks, months, or even years to get good.
For Naukasana, lie on your back with your feet together and your arms by your side. As you exhale, your chest and feet should rise off the ground and your arms should reach your feet.
As your abdominal muscles contract and make your navel feel tight, continue to breathe deeply and easily as you hold the position. As you breathe, slowly return to the ground and relax.
5) Kapalbhati (Shining Skull Pranayama)
When doing Kapalbhati, keep your back straight and place your palms on your knees with your palms facing down. When you exhale through your nose, your stomach should move toward your spine.
As you move your stomach, you automatically take in a breath. Your stomach should contract quickly again and you should let the air out. The stomach muscles must do the work of letting the air out and taking it in. Do it at least 50 times.
In this asana, lie on your stomach with your feet hip-width apart and your arms by your sides. Put your hands behind your back and grab your ankles while your knees are bent. As you inhale, lift your chest off the ground and pull your legs up and back.
Maintain a stable posture and pay attention to how you breathe. When your body is tense and coiled like a bow, take a deep breath. After 15 to 20 seconds, bring your legs and chest to the ground.
Yoga is a great activity whose goal is to bring the body and mind back into balance. Yoga is a popular way to get fit, with more and more people getting up every morning to do yoga asanas.
Many people, especially those in their 40s and 50s, have trouble sleeping. Research suggests that yoga may not only be good for improving center strength, flexibilityand mental stress, but it can improve the quality of your sleep.
Yoga can help you fall asleep faster, stay asleep longer, and fall back asleep faster if you wake up in the middle of the night.