Yoga and Snoring

Snoring is a common health problem that most people don’t take very seriously—but they probably should! Snoring is caused by friction and ragged breathing that induces vibrations resulting in the commonly loud and annoying sleep breathing sound known as snoring. Not only does snoring keep your partner or roommate from sleeping well at night, it may also be a sign of more serious health conditions and a less-than-healthy lifestyle.

Although many people probably wish that they could take an anti-snoring pill and just get on with life, it is almost never that easy. Snoring is often preventable, but may require some minor lifestyle changes including changing your sleep position, healthier eating habits (to lose weight), exercise, or some other natural options. One of these natural remedy options for snoring people want to know about is yoga.

Can Yoga Reduce Snoring?

Because snoring is such a multi-faceted health issue with many different contributing factors, the question of whether or not yoga can reduce snoring is dependent on the cause in the first place. For most people, the cause of snoring is mild airway blockage that may be due to improper respiratory function.

In these situations, yoga may help with snoring because it leads to toning of muscles in the throat as well as proper breathing techniques. Both of these aspects may lead to a decrease in snoring. Also, people who are yoga beginners are often found to lose weight. Because excess weight is one of the most common causes of snoring, this could have a powerful impact on the reduction of snoring.

In other cases, snoring may be a symptom of a more serious underlying condition, such as sleep apnea, obesity, asthma or allergies, which may require medical intervention. Even in these cases, however, consultation with a holistic doctor may help you to address your medical needs in a natural way that could certainly include the health benefits of yoga.

Using Yoga to Reduce Snoring

There are two factors of yoga that are directly involved with helping to minimize problems with sleep breathing. First is the boost that your respiratory system gets from the practice of controlled breathing. Second is the building of muscle tone that helps to reduce the loose flesh in the neck that may contribute to obstruction of the airways.

Try these five useful yoga positions as part of your stretching and breathing exercise regimen to help reduce snoring and increase the ease of your breathing during wakefulness and during sleep:

Cobra Yoga Pose for Snoring. Use this pose to lengthen the spine, open the chest, stretch the abs, and tone the neck muscles to encourage better sleep breathing.

Starting flat on the stomach with the knees together and feet pointing behind you, place the hands palm down on the floor next to your shoulders. Straighten the arms and lift the check and upper torso up off the floor. Lean head back gently and look upward toward the sky. Engage the back muscles to keep your body supported while pressing the pelvis to the floor. Hold and release.

Bow Yoga Pose for Snoring. An extension of the cobra pose, this does the same by opening up the chest, stretching the abdominal breathing muscles, and toning the neck to allow for deeper breathing while promoting healthy blood flow.

Begin lying on the stomach with the chin to the mat, feet pointing back, and hands resting at the sides. Exhale and bend the knees while reaching back with hands to hold onto the outsides of the ankles. Inhale and life the heels up toward the sky while drawing the thighs up off of the floor. Hold and release.

Roaring Yoga Pose for Snoring. This pose does wonders to tone the tongue and throat muscles, which can help alleviate the vibration during sleep breathing.

Sit on the floor with knees in front of you and feet crossed behind while the hips rest on your feet. Spread your thighs wide and place the hands, palms down, and the floor with fingers pointing toward your body and wrists pointing outward. Lean forward, tilt the head back, and inhale deeply. Then extend the tongue outward while exhaling slowly in a roaring pose like a lion.

Alternate Nostril Breathing Technique for Snoring. This breathing technique helps to cleanse the nasal passage and release tension that could be related to snoring.

Sit in a comfortable position with the spine straight and eyes closed. Relax the shoulders. Place the left hand easily to rest on the knee. The right index finger and middle finger should be placed between the eyebrows. Place the thumb on the right side of the nose and the pinkie and ring finger on the left side of the nose. Press the thumb gently and breathe out through the left side of your nose. Breathe in again through the left nostril, then switch to opening the right nostril and closing the left. Breathe out and in again gently. This is one complete cycle. Repeat nine more times.

Buzzing Bee Breathing Technique for Snoring. This breathing technique helps to promote healthy breathing by toning the tongue and throat muscles and even reducing the development of phlegm that may clog up the airways. This can also lower the blood pressure, which is a serious problem related to snoring and sleep apnea.

Sit in a relaxed position and put your thumbs gently to rest on the ear. Place the index fingers on the forehead and allow the other fingers to cover up the eyes. Breathe in deeply and then exhale with a deep humming sound similar to a bee.


Yoga is a simple and effective way to not only prevent snoring, but also gain some other healthy benefits such as toning the body, calming the mind, and easing stress. Practicing yoga for snoring offers impressive results for many people who have otherwise had difficulty stopping their snoring. You’ll sleep better, feel well-rested, and your partner will certainly thank you!

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