How to Prevent Snoring Naturally -

Did you know that posture, breathing, and movement can affect your snoring during the night? If you are trying to find ways on how to prevent snoring, make sure you pay attention to these three things.

Practice Breathing to prevent snoring:

First, you need to work on breathing through your nose more to prevent snoring. Even if you deal with allergies, if you begin to work on suctioning the tongue to the roof of the mouth and breathing through your nose you can start to expand the airways which will help. (If you are dealing with allergies, make sure to start adding more fruits and vegetables into your diet to decrease inflammation).

Second, practice slowing down your breathing a bit. A natural breath pattern is 8 breaths per minute, if yours is faster than that you will want to work on taking deeper breaths. Practice 360 and back breathing to help with taking fuller breaths and begin to exercise (try our Movement Membership) to help with cardiovascular health which will also slow the breathing. Many of us are now breathing 16-20 breaths a minute which is common but not optimal.

Practice suctioning the tongue to the roof of the mouth to help keep your tongue strong. You can do this by saying the word No, where your tongue goes naturally for the letter N is where you want to suction the tongue. Try to bring the mid-tongue to the roof of the mouth while letting the tip of the tongue rest in space is the natural place for the tongue to rest. This will allow for the palette to expand, keep the airways open, and allow for breathing to happen more naturally.

Focus on Posture to prevent snoring:

Second, pay attention to your posture to help prevent snoring. If your tongue is pressing to the back of the teeth, you will notice that you are resting in a forward head posture. Try to work on getting the body in a natural upright position to help the joints to stack on top of each other naturally so that muscles aren’t being tightened or lengthened.

Guide to Fix your Posture

Exercises to help relax some of the muscles around the neck are slow head circles, turn the head from left to right, and then ear towards each shoulder.

You may also want to change the pillow you sleep with at night. If the pillow you sleep on is high, it will be creating that natural forward head while you sleep as well. Try to get a pillow that is not as full so that you allow for your head to stay in alignment throughout the night.

Movement to prevent snoring:

There was a study done where they tested people that spent most of the day behind a desk. This study showed that those that sat more during the day snored more. They tested 16 people. Prolonged sitting may create more fluid in calves from sitting all day, will redirect to neck in evening, which will cause snoring. They then had half of them use a pedaling device and those 8, had less fluid retention and decreased snoring. The study flip flopped and had other 8 try pedaling during the day. They found same thing, less fluid, less snoring. If you are sitting for prolonged periods of time, grab this guide for stretches you can begin to practice or join our Movement Membership.

Guide for stretches during sitting