All You Need to Know About Snoring and Buteyko Method

12.6.2015 14:25:37Comment (0)

What is Snoring? What Causes Snoring?

Snoring is a sound created from turbulent airflow. It is noisy breathing during sleep caused by the exchange of a large volume of air through a narrowed space, which in turn causes the tissues of the nose and throat to vibrate.

Healthy non-snorers breathe quietly through their nose. Their sleep is deep and undisturbed, and they wake up refreshed. People who breathe heavily during the night experience a wide array of symptoms, such as snoring, sleep apnoea, disrupted sleep, insomnia, needing to use the toilet, and waking up fatigued with a dry mouth and a possible blocked nose.

Snorers snore through their mouth, their nose, or both their nose and mouth. Snoring through the mouth is the easiest to address. Such snoring stops when one learns to breathe through his or her nose during sleep.


Snoring through the nose stops when one unblocks the nose and corrects his or her breathing volume to normal levels. By learning to unblock the nose, switching to nasal breathing, and normalising breathing volume, breathing will be quiet, calm, and still throughout the night and nasal snoring will cease.

While most treatments for snoring such as nasal decongestants, nasal strips, surgery and dental appliances aim to expand the airways to make more room for airflow, the Buteyko Method corrects breathing volume to normal levels, in addition to expanding the airways.

Why You Need to Stop Snoring?

Here are 5 reasons  to stop snoring:

1.Snoring indicates your heavy breathing

The heavier you breath, the less oxygen is delivered to your tissues and organs. Do you really want to deny your body from oxygen?

2.Snoring may indicates mouth breathing

You may snore through your mouth, your noise or both your nose and mouth. Snoring through the mouth is the easiest to address and mouth breathing is the worst thing you can do.

3.Your heavy breathing contributes to insomnia

You are never fully asleep and never fully awake. General tiredness, sleepiness during the day, irritability, daytime fatigue can lead to anxiety and depression.

4.Snoring loves being with sleep apnea

A normal routine is thunderous snoring followed by complete cessation of breath which is called as sleep apnea.

5. Snoring may progress into high blood pressure or cardiovascular complaints

Your body needs to be free from snoring to avoid such problems.

Stop Snoring Steps

  1. Learning how to unblock the nose using breath hold exercises
  2. Switching from mouth breathing to nasal breathing
  3. Relaxation of the diaphragm and creating a mild air shortage
  4. Making small and easy lifestyle changes to assist with better long-term breathing methods
  5. Measuring your breathing volume and tracking your progress using a special breath hold test called the Control Pause

Reference: McKeown P, Sleep With Buteyko, Galway, Buteyko Books, 2011.



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