Yoga for Sleep Apnea: Poses and Breathing Techniques to Try

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Doing Cat Cow Yoga Pose before bed for Sleep Apnea- natural remedies

Sleep apnea is a common sleep disorder that affects millions of people worldwide. It’s characterized by interrupted breathing during sleep, which can cause snoring, gasping for air, and disrupted sleep. This can lead to daytime fatigue, difficulty concentrating, and even serious health problems if left untreated.

While there are medical treatments available, such as continuous positive airway pressure (CPAP) therapy, there are also natural remedies, such as yoga, that can provide relief.

In this post, we’ll explore some yoga poses and breathing techniques that can help alleviate sleep apnea symptoms.

Understanding sleep apnea and its causes

Sleep apnea is a common sleep disorder that is characterized by interruptions in breathing during sleep. These interruptions can occur multiple times per hour and can result in a variety of symptoms. Some common symptoms of sleep apnea include loud snoring, choking or gasping during sleep, and excessive daytime fatigue.

There are several risk factors for sleep apnea, including obesity, smoking, and family history. People who are overweight or obese are at an increased risk of sleep apnea, as excess weight can lead to airway obstruction during sleep. Smoking can also contribute to airway inflammation and increase the risk of sleep apnea.

Other risk factors for sleep apnea include age (the risk increases with age), gender (men are more likely to develop sleep apnea than women), and certain medical conditions, such as high blood pressure and diabetes. Additionally, sleep apnea may be more common in people who have a history of alcohol or sedative use, as these substances can relax the muscles in the airway and contribute to breathing difficulties during sleep.

How yoga can help manage sleep apnea

Yoga, which is a mind-body practice that involves physical postures, breathing exercises, and meditation, has been shown to have a positive impact on sleep quality and can be a helpful complementary therapy for people with sleep apnea.

Yoga works to improve sleep quality and alleviate sleep apnea symptoms by reducing stress and anxiety, which are some common triggers for sleep apnea. The physical postures and breathing exercises in yoga can help to calm the nervous system, slow down the heart rate, and reduce muscle tension, all of which can contribute to better sleep. Additionally, certain yoga poses can strengthen the muscles in the upper airway, reducing the likelihood of airway collapse during sleep.

Several studies have demonstrated the effectiveness of yoga for managing sleep apnea. For example, a study published in the Journal of Ayurveda and Integrative Medicine found that a 12-week yoga program was effective in reducing the severity of sleep apnea symptoms in people with mild to moderate obstructive sleep apnea. Another study published in the International Journal of Yoga Therapy found that a six-week yoga program was effective in improving sleep quality and reducing daytime fatigue in people with sleep apnea.

There are several types of yoga that can be used for sleep apnea management, including gentle yoga and restorative yoga. Gentle yoga involves slow, gentle movements that are designed to be accessible to people of all fitness levels. Restorative yoga involves holding poses for longer periods of time, often with the support of props like blankets and bolsters, to promote deep relaxation and rest. Both of these types of yoga can be helpful for reducing stress and promoting relaxation, which can in turn improve sleep quality and alleviate sleep apnea symptoms.

Yoga poses for sleep apnea

Here are some yoga poses that can help alleviate sleep apnea symptoms:

Cat-Cow Yoga pose for sleep apnea

Cat-Cow Pose (Marjaryasana-Bitilasana)

This gentle flow helps stretch the spine and improve breathing by opening up the chest and lungs.

  1. Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
  2. Inhale as you arch your back and lift your head and tailbone towards the ceiling, coming into Cow Pose.
  3. Exhale as you round your spine and tuck your chin towards your chest, coming into Cat Pose.
  4. Repeat for several breaths, moving smoothly between the two poses.

Bridge Yoga Pose for Sleep Apnea

Bridge Pose (Setu Bandhasana)

This pose helps strengthen the muscles in the upper back and neck, which can help prevent airway collapse during sleep.

  1. Lie on your back with your knees bent and your feet hip-distance apart.
  2. Press your feet and arms into the ground as you lift your hips towards the ceiling, coming into Bridge Pose.
  3. Hold for several breaths, then release back down to the ground.
Child's Pose for Sleep Apnea

Child's Pose

This gentle pose can help reduce stress and anxiety, which are common triggers for sleep apnea.

  1. Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
  2. Lower your hips back towards your heels, stretching your arms forward and resting your forehead on the ground.
  3. Hold for several breaths, focusing on deep, slow breathing.

When practicing these poses, it is important to focus on slow, deep breathing and to allow the body to fully relax into the pose. You may also want to incorporate other relaxation techniques, such as visualization or meditation, to enhance the calming effects of the pose.

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Breathing techniques for sleep apnea

In addition to yoga poses, specific breathing techniques can be helpful for managing sleep apnea. These techniques work to calm the mind, reduce stress and anxiety, and promote relaxation, which can improve breathing and sleep quality. Here are two breathing techniques that can be particularly useful:

Alternate Nostril Breathing for Sleep Apnea

Alternate Nostril Breathing

This technique can help calm the mind and improve breathing by balancing the flow of air through the nostrils.

  1. Sit comfortably with your spine straight and your eyes closed.
  2. Using your right hand, close your right nostril with your thumb and inhale deeply through your left nostril.
  3. At the top of your inhale, close your left nostril with your ring finger and exhale through your right nostril.
  4. Inhale through your right nostril, then close it with your thumb and exhale through your left nostril.
  5. Continue alternating for several rounds, focusing on slow, smooth breathing.
Ujjayi Breathing technique for Sleep Apnea

Ujjayi Breathing

This technique can help strengthen the muscles in the upper airway and improve breathing by creating a gentle constriction in the back of the throat.

  1. Sit comfortably with your spine straight and your eyes closed.
  2. Inhale deeply through your nose, filling your lungs with air.
  3. Exhale through your nose, creating a slight constriction in the back of your throat and making a soft "ha" sound.
  4. Continue for several rounds, focusing on the sound and sensation of the breath.

Precautions and Tips

It’s important to listen to your body and practice yoga poses and breathing techniques safely. Here are some precautions and tips to keep in mind:

  • Consult with your alternative / healthcare provider before starting a new exercise or yoga program, especially if you have a medical condition like sleep apnea.
  • Practice yoga poses and breathing techniques mindfully and slowly, avoiding any discomfort or pain.
  • Avoid practicing inversions or poses that compress the neck, such as a Headstand or Shoulderstand, as they can aggravate sleep apnea symptoms.
  • Practice yoga regularly, as consistency is key to reaping the benefits.

Sleep apnea can be a challenging condition to live with, but there are natural remedies, such as yoga, that can provide relief. Yoga can be a powerful tool for managing sleep apnea and improving your breathing and quality of sleep. By incorporating poses and breathing techniques like alternate nostril breathing, bridge pose, cat-cow pose, and corpse pose into your routine, you may be able to reduce the symptoms of sleep apnea, strengthen the muscles in your upper airway, reduce stress and anxiety, and enjoy a more restful night’s sleep.

Frequently asked questions

Can yoga cure sleep apnea?

While there is no sure way to determine if yoga can cure sleep apnea, it can surely help alleviate symptoms and improve sleep quality.

Can I practice yoga if I use a CPAP machine?

Yes, practicing yoga can be beneficial even if you use a CPAP machine. Consult with your alternative / healthcare provider before starting a new exercise program.

How often should I practice yoga for sleep apnea?

It’s recommended to practice yoga for at least 20-30 minutes, 3-4 times per week for optimal benefits.

Can breathing exercises alone help with sleep apnea?

While breathing exercises can help improve breathing patterns and reduce stress and anxiety, they may not be enough to fully alleviate sleep apnea symptoms in some people.

Are there any other natural remedies for sleep apnea?

In addition to yoga, lifestyle changes such as maintaining a healthy weight, avoiding alcohol and sedatives, and sleeping on your side can also help alleviate sleep apnea symptoms.

For additional resources on sleep apnea and how practicing yoga can help you alleviate this condition, visit the sites below:


“Sleep Apnea Symptoms.”, Sleep Foundation, 2023. https://www.sleepfoundation.org/sleep-apnea/sleep-apnea-symptoms.

“Application of Standardised Yoga Protocols as the Basis of Physiotherapy Recommendation in Treatment of Sleep Apneas: Moving Beyond Pranayamas.”, National Library of Medicine, National Center for Biotechnology Information, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6848556/.

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