Sleep Apnea Exercises
Sleep apnea occurs when breathing repeatedly stops and starts. So naturally, breathing exercises are a vital part of fixing sleep apnea. There’s a breathing apparatus known as IMST that works like a straw to suck on, that has a machine on the other end that also sucks back.
Studies have suggested that 30 inhalations a day on this machine leads to no symptoms of sleep apnea at night!
Tongue Exercises for Sleep Apnea
Throat Exercises for Sleep Apnea
Yoga For Sleep Apnea
One of the best natural methods for fixing sleep apnea is yoga. Yoga is so great for many things, and sleep apnea is no exception.
Can Yoga Cure Sleep Apnea?
Best Yoga for Sleep Apnea?
First, and probably most importantly, practicing yoga at least once a day will help with sleep apnea. This is one of the best remedies for all manner of things; stress, mental illness, common cold amongst many others.
There are many poses perfect in helping sleep apnea, but even just by simply exercise with yoga, and practicing breathing, can have a significant impact on your sleep.
Yoga Poses/ Exercises for Sleep Apnea
1. Cat Cow
To start this pose, you need to get on your hands and knees. Keep your knees in line with your hips and wrists; your elbows and shoulders should be perpendicular to the floor.
As you inhale, slowly round your spine toward the ceiling. Drop your head toward the floor, mimicking the shape of a frightened cat.
Hold that pose for one second. Next, exhale and return to starting position.
Now, Inhale and lift your chest and tailbone to the ceiling as you curve your back down.
Raise your head. Hold that pose for 1 second. Repeat these motions 5 to 10 times.
2. Seated Forward Bend
Begin this pose in a seated position and extend your legs straight out in front of you, making sure not to bend at the knees.
Sit up with your back straight. As you inhale, reach your arms overhead.
Exhale as you fold forward and reach for your toes. Hold that position for 10 seconds. Return to start.
Repeat. This position is excellent for doing a couple of things – lengthening your spine, and getting air all throughout your coronary system and lungs.
3. Seated Twist
To start this pose, sit in a cross-legged position. Exhale and place your right hand on your left knee.
Place your left hand behind your tailbone. Twist your torso to the left, gently, as you look over your left shoulder.
Hold that position for 10 seconds. Return to start, then repeat on the opposite side.
This pose works in a few ways. It strengthens your core muscles and your diaphragm, enabling you to both breathe more easily, and intake more oxygen with each breath.
4. Locust Pose
To begin this pose, lie belly down on the floor, arms long along your sides, and palms on the floor.
Legs should be long and pointed at the toe. As you inhale deeply, raise your chest and legs up off the floor as much as you can, while keeping your shoulders back and opening your chest.
Try to lengthen your spine and keep your neck aligned by imagining watching a marble rolling up and down the floor. Squeeze your glutes and your legs together.
Hold this position for a count of three, then relax. Repeat this move for eight to 10 reps.
5. Camel Pose
Take a kneeling position on your mat and support the body on the knees and toes (toes bent). Slowly, lean backwards, and take your arms behind.
Fix the palms of your hands to the ground, pointing your fingers outwards and your thumb towards your toes.
Keep your arms straight, eyes open, and fix them on a point on the ceiling. Inhaling, slowly lift your pelvis and push your body above the waist, outward and upward.
Allow your neck to fall backwards gently. Complete the first two steps in 3 seconds, while inhaling.
6. Roaring Lion Pose
Start by inhaling deeply through your nose.
Open your mouth wide, stick out your tongue as far as possible, and exhale strongly, and deeply contracting the abdominal muscles and the pelvic floor.
At the same time, roll your eyes up and focus at the center between your eyebrows.
Engage your entire body by lifting slightly off your heels as you push your hands into your knees, fingers spread.
This pose works well on both the throat muscles and the airways allowing for increased airflow.
Yoga Breathing Exercises for Sleep Apnea
– Start by sitting up straight and open, making sure your spine is as straight as possible.
– Bring your right hand up to your face. Rest your index and middle fingers on your eyebrow.
– Close your eyes and take a deep breath in and out through your nose.
– Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.
– Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.
– Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale. Inhale through the right side slowly.
– Hold both nostrils closed (with ring finger and thumb). Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.
Kundalini Yoga for Sleep Apnea
Yoga To Stop Snoring
Yoga For Obstructive Sleep Apnea
Yoga for Central Sleep Apnea
The main takeaway I want you to leave with is simply that sleep apnea generally occurs when our minds and bodies are not in sync to where they should be. Yoga is a practice that helps both mind and body (and soul, but more on that in another post!) to be restored to its axis, and therefore can be used along with a healthy diet and lifestyle, to cure a number of ailments.
For better sleep quality, check out this article of 15 bedtime yoga poses for a deep sleep.
Please consult your physician before applying any of the exercises mentioned in the article.