Yoga Poses to Help Improve Breathing for Those with Obstructive Sleep Apnea

Obstructive sleep apnea (OSA) is a common sleep disorder that affects millions of people worldwide. It is characterized by pauses in breathing or shallow breaths during sleep, which can lead to a variety of health issues. One of the main ways to manage OSA is by improving breathing patterns. And yoga, with its focus on breathing and relaxation, can be a helpful tool in managing the symptoms of OSA. In this blog post, we will discuss some of the best yoga poses that can help improve breathing for those with OSA.

1. Pranayama

Pranayama, also known as yogic breathing, is an essential part of any yoga practice. It focuses on deep, controlled breathing, which can help improve lung capacity and strengthen the respiratory muscles. This can be particularly beneficial for those with OSA, as it can help improve oxygen flow and reduce the frequency of breathing pauses during sleep.

To do pranayama, sit comfortably with your spine straight. Close your eyes and take a deep inhale through your nose, expanding your belly. Then, exhale slowly through your nose, pulling your belly button towards your spine. Repeat this for a few minutes, focusing on the breath and making it as deep and controlled as possible.

2. Bhujangasana (Cobra Pose)

Bhujangasana is a gentle backbend that can help open up the chest and improve breathing. It also strengthens the back muscles, which can help reduce the strain on the respiratory muscles and improve overall lung function.

To do this pose, lie on your stomach with your hands under your shoulders. Inhale and slowly lift your head and chest off the ground, keeping your elbows close to your body. Hold the pose for a few breaths, then exhale and release back to the ground. Repeat this a few times, focusing on the breath and keeping it slow and controlled.

3. Dhanurasana (Bow Pose)

Dhanurasana is another backbend that can help open up the chest and improve breathing. It also stretches the abdominal muscles, which can reduce tension in the diaphragm and improve lung capacity.

To do this pose, lie on your stomach with your arms by your sides. Bend your knees and reach back to hold onto your ankles. Inhale and lift your head, chest, and thighs off the ground, using your back muscles. Hold the pose for a few breaths, then exhale and release back to the ground. Repeat this a few times, focusing on the breath and making it deep and controlled.

woman covers her ears in bed while a man snores loudly beside her, showing her distress

Yoga Poses to Help Improve Breathing for Those with Obstructive Sleep Apnea

4. Setu Bandha Sarvangasana (Bridge Pose)

Setu Bandha Sarvangasana is a gentle inversion that can help improve lung function by increasing blood flow to the chest and improving oxygenation. It also stretches the chest and shoulders, which can improve posture and reduce strain on the respiratory muscles.

To do this pose, lie on your back with your knees bent and feet hip-width apart. On an inhale, lift your hips off the ground, pressing your feet and arms into the mat. Hold the pose for a few breaths, then exhale and release back to the ground. Repeat this a few times, focusing on the breath and making it slow and controlled.

5. Ustrasana (Camel Pose)

Ustrasana is a deep backbend that can help open up the chest and improve lung capacity. It also stretches the neck and shoulders, which can reduce tension and improve posture.

To do this pose, kneel on the mat with your knees hip-width apart and your hands on your lower back. Inhale and lift your chest towards the ceiling, arching your back and reaching your hands towards your feet. Hold the pose for a few breaths, then exhale and release back to the starting position. Repeat this a few times, focusing on the breath and making it deep and controlled.

6. Savasana (Corpse Pose)

Savasana is a relaxation pose that is often done at the end of a yoga practice. It can help reduce stress and tension in the body, which can improve breathing and reduce the frequency of breathing pauses during sleep.

To do this pose, lie on your back with your arms by your sides and your legs extended. Close your eyes and focus on your breath, making it slow and deep. Stay in this pose for a few minutes, allowing your body to relax and release tension.

In addition to these poses, it’s important to maintain a regular yoga practice to see the full benefits for improving breathing with OSA. Consistency and patience are key, as it may take time to see significant improvements. It’s also important to consult with a doctor before starting any new exercise routine, especially if you have a pre-existing health condition like OSA.

In summary, incorporating yoga into your routine can be a beneficial way to improve breathing for those with OSA. By focusing on deep, controlled breathing and stretching and strengthening the respiratory muscles, these poses can help manage the symptoms of OSA and improve overall lung function. Remember to always listen to your body and consult with a doctor before starting any new exercise routine.