Do you often find yourself or your partner disturbed by loud snoring during sleep? Snoring can adversely affect the quality of sleep of the person who snores and those around them. The fatigue can lead to irritability at work and even strain relationships. Alternate nostril breathing is one of the ancient practices used to mitigate snoring.

Alternate nostril breathing, also known as Nadi Shodhana in Sanskrit, is a yogic breathing technique that promotes balance and relaxation in the body and mind. This simple yet powerful practice involves alternating breathing through each nostril, clearing the energy channels, and calming the nervous system.

Snoring is a sore subject that can lead to disrupted Sleep and often irritates other roommates, partners, and family members.

The main reason behind snoring is

  1. Floppy muscles of the airway
  2. Breathing from the mouth
  3. Poor tongue posture or positioning of the tongue

Various mouth and throat Breathing Exercises rectify the posture and add strength to the muscles of the mouth and airway. These exercises are termed oropharyngeal exercises or myofunctional therapy. Repetitive practice of the exercises prevents the tissue from inducing the floppy nature and minimizes the vibration during sleep.

List of My functional Therapy Exercises

What is Myofunctional Therapy Exercises?

1. Pushing off the tongue

This exercise includes placing the tongue on the roof of the mouth and positioning it just behind the top teeth. The tongue should be pushed upward, held for at least 5 seconds, and repeated 10 times. Practicing with Focus is the key.

2. Touch the chin

Sticking the tongue out and attempting to reach the bottom of the chin is the Exercise. It should be held for 10 seconds and repeated 10 times. Pregnant women should always consult their doctor before practicing any exercise.

3. Touch the nose

Sticking the tongue out and attempting to reach the tip of the nose is the goal of the exercise. It should be held for 10 seconds with an ideal repetition of 10 times.

4. Pushing tongue left and right

Sticking the tongue out and moving it as far as possible to one of the directions either left or right. Holding the tongue in that direction for 10 seconds should be repeated 10 times. Relax after every set.

5. Tongue roll

Rolling the tongue involves folding the edges and sticking it as far as possible. The exercise should be held for 10 seconds and repeated 10 times.

6. Holding a spoon

Placing the handle of a spoon between the lips and balancing and holding the spoon with lips only for at least 10 seconds can be practiced to improve the strength.

7. Pushing the tongue against the spoon

They push the tongue, especially the tip, against the spoon between the lips. This exercise should be practiced for 10 seconds while pointing the tongue straight and holding your Breath. All the exercises have a common goal of strengthening the facial as well as the tongue muscles. These exercises not only treat snoring but also sleep apnea, mouth breathing, and a wide range of other health issues.

With the advancement of technology, there are dozens of apps available that can effectively Reduce Anxiety and control stress. These apps focus on deep breathing, meditation, and sound sleep. The personalized calming music of nature, constant reminders, and tutors with guided lessons provide overall support. One of the popular apps is Better Breathe.

Nadi Shodhana For Snore-free Nights

Nadi shodhana or alternate Nostril Breathing is a category of breathing practice in yoga that is known to help individuals with snoring problems. The Breathing Technique is a practice of breathing through alternate nostrils one at a time. The breathing Exercise can be practiced for as short as 10 minutes.

It should be practiced while sitting upright comfortably in a quiet place. it should not be practiced while working, operating machinery, driving, or indulging in any activity that requires focused attention. It brings huge benefits even if practiced for a short period.

How To Practice Alternate Nostril Breathing?

Alternate nostril breathing can be practiced by following the simple steps:

  1. Find a quiet place and sit comfortably. Do not focus on any task and give your attention to the breathing exercise.
  2. Place your sum of the right hand on your right nostril and move your forefinger and middle finger out of the way.
  3. While the nostril is covered and eyes are closed, exhale through the left nostril slowly yet fully.
  4. Once fully exhaled, the right nostril can be released and then the left nostril should be blocked by the ring finger.
  5. Breathing in slowly from the right side and making sure that the breath is continuous, deep, and smooth.
  6. After the complete Inhalation, the practitioner can Exhale from the right nostril.
  7. The process should be repeated by releasing the ring finger and closing the next nostril with the thumb.

Experience the Benefits of Alternate Nostril Breathing

Benefits of Practice Alternate Nostril Breathing

Alternate nostril breathing not only helps individuals with snoring issues but also regulates the nervous system. Stress and Anxiety activate the nervous system and often cause the muscles to tighten and quicken the breathing of the body. This continual activation of the nervous system can cause various health problems and heart diseases.

The breathing technique improves the relaxation response of the body and helps it to rest and repair. Therefore the entire system is healed through this technique. Patients with bronchitis and chronic obstructive pulmonary disease are also advised to practice this Breathing Exercise. It improves the strength of the lung muscles. However, pregnant women should practice under the guidance of a professional or health expert.

In Conclusion

Snoring is a common issue that disrupts your as well as your partner's sleep. Sometimes snoring can be a symptom of serious Health Conditions. It is advised to practice regular alternate nostril breathing for at least 10 minutes a day to reduce the symptoms of snoring drastically. Most people are new to the concept of breathing exercises and are often searching for something that can guide and mentor them in their breathing journey. For such assistance, download Better Breathe. The application is specially designed as a Yogic Pranayama application to improve individuals with snoring and other health issues. This application is widely available in both the Play Store and App Store. So to plug into positivity Download Now!

Frequently Asked Questions (FAQs)

Q1: What are oropharyngeal exercises?

Oropharyngeal exercises, also known as myofunctional therapy, are exercises designed to strengthen the muscles of the mouth and airway to prevent snoring by improving posture and reducing tissue floppiness.

Q2: How can tongue exercises help prevent snoring?

Tongue exercises such as pushing off the tongue, touching the chin or nose, moving the tongue left and right, tongue rolling, and holding a spoon help strengthen facial and tongue muscles, reducing snoring and improving overall breathing function.

Q3: What is alternate nostril breathing?

Alternate nostril breathing is a yogic breathing practice where one breathes in through one nostril while closing the other, then switches nostrils for exhalation. This technique regulates the nervous system, reduces stress, and helps with snoring issues.

Q4: Can alternate nostril breathing benefit lung health?

Yes, alternate nostril breathing improves lung function by strengthening lung muscles, enhancing respiratory efficiency, and promoting relaxation, making it beneficial for individuals with bronchitis and chronic obstructive pulmonary disease.

Q5: Where can I find guidance on breathing exercises?

You can find guidance on breathing exercises, including alternate nostril breathing and oropharyngeal exercises, in apps like Better Breathe, which offer personalized breathing programs to address snoring and other health issues.