The Benefits of Yoga for Sleep Apnea

For many Australians, sleep apnea is a distressing reality. The condition can be debilitating, causing frequent pauses in breathing during sleep, leading to interrupted sleep, daytime fatigue, and even serious health complications if left untreated. As a leading provider of sleep apnea oral appliances, we advocate for comprehensive and personalised approaches to manage sleep apnea, including lifestyle modifications and complementary therapies like yoga.

Yoga: A Holistic Approach to Sleep Apnea

While oral appliances are an effective intervention for sleep apnea, incorporating yoga into your routine can further enhance treatment outcomes. Yoga, an ancient practice with origins in India, is known for its physical, mental, and spiritual benefits. Recent studies suggest that yoga may help manage sleep apnea symptoms, offering a non-invasive and holistic complement to traditional treatments¹.

Physiological Benefits: Strengthening the Respiratory System

Yoga incorporates various breathing exercises, collectively known as “pranayama,” that can strengthen respiratory muscles and improve lung capacity. Techniques like Ujjayi breathing (Victorious Breath) and Bhramari Pranayama (Bee Breath) have been shown to help regulate and enhance breath control².

A 2016 study found that regular practice of pranayama can reduce the severity and occurrence of sleep apnea symptoms³. Strengthening the upper airway muscles can help maintain open and stable airways during sleep, reducing the frequency of breathing interruptions.

Psychological Benefits: Stress Reduction and Improved Sleep Quality

Beyond the physical, yoga also offers psychological benefits. Chronic stress can exacerbate sleep apnea symptoms, and yoga is well-known for its ability to reduce stress and promote relaxation. Techniques such as Savasana (Corpse Pose) and guided meditations can facilitate deep relaxation, enhancing sleep quality⁴.

Research has found a positive correlation between yoga practice and improved sleep quality⁵. Regular practitioners often report better sleep duration, less sleep disturbance, and decreased insomnia.

Incorporating Yoga into Your Sleep Apnea Management Plan

Here are some tips on how to incorporate yoga into your sleep apnea management plan:

• Start with Gentle Yoga: As with any new exercise regime, it’s important to start slow. Gentle yoga poses and beginner-friendly breathing exercises are perfect starting points.
• Consult a Yoga Therapist: A yoga therapist or an instructor familiar with sleep apnea can guide you through the right exercises and ensure you are practising safely.
• Consistency is Key: Regular practice is crucial for reaping yoga’s benefits. Aim for at least 15-30 minutes of yoga daily, focusing on relaxation and breathing exercises.
• Combine Yoga with Other Treatments: Remember, yoga is a complementary therapy. Continue using your prescribed SomnoMed oral appliance and follow your healthcare provider’s advice.

Yoga has the potential to improve your overall health, sleep quality, and sense of well-being, making it an effective adjunct therapy for sleep apnea. As always, it’s important to discuss any new treatment plan with your healthcare provider.

*Consult your health professional before starting any new fitness regime.

Sources:

1. Halpern, J., et al. (2014). Yoga for improving sleep quality and quality of life for older adults. Alternative therapies in health and medicine, 20(3), 37-46.
2. Saoji, A. A., et al. (2019). Effects of yogic breath regulation: A narrative review of scientific evidence. Journal of Ayurveda and integrative medicine, 10(1), 50–58.
3. Nagarathna, R., et al. (2016). Efficacy of yoga lifestyle on sleep, brain-derived neurotrophic factor (BDNF) levels and severity of obstructive sleep apnea. Sleep Science, 9(3), 147–154.
4. Chu, I-H., et al. (2019). The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials. European Journal of Preventive Cardiology, 22(3), 291–307.
5. Hariprasad, V. R., et al. (2013). Yoga increases the volume of the hippocampus in elderly subjects. Indian Journal of Psychiatry, 55(Suppl 3), S394–S396.