The Buteyko Breathing Method is highly effective in silencing habitual snorers. If you are prone to nighttime noise-making, learning how to breathe less during the day will carry over into your slumber and you will find yourself sleeping soundlessly and feeling better.
So many of us snore or have partners who snore, that it is now considered fairly normal. It is estimated that 40% of adults in the United States, over forty years of age, are snorers. But, what’s the big deal other than a bit of nighttime noise?
The problem is that 60–80% of snorers will test positive for obstructive sleep apnea with a sleep study (polysomnogram), and sleep apnea really is a health hazard.
Untreated obstructive sleep apnea results in a 20% reduction in life expectancy. That is a figure not to be ‘snored’ at!
In most cases, if you can eliminate snoring you can eliminate sleep apnea. Snoring is essentially hyperventilating at night. Normal nighttime breathing is quiet, even, and through the nose.
Snorers will breathe a greater volume of air than required (hyperventilation), through the mouth, creating vibration over the soft tissues of the throat (oropharynx) that are relaxed in sleep.
The relaxation of the throat structures can also lead to obstruction, or sleep apnea, as does the hyperventilating itself.
Someone who snores, or hyperventilates at night, will almost certainly have a larger breathing volume during the day as well, i.e. they are chronic ‘hyperventilators’. This is not obvious hyperventilation like you might see in someone having a panic attack.
In fact, it is often referred to as “hidden hyperventilation” because the signs are not obvious.
An occasional sigh or yawn is enough to maintain a breathing volume more than is metabolically necessary.
The reasons why people over-breathe are numerous and varied, and in many cases unknown, but what we do know is that the brain soon gets used to breathing more and it eventually resets its “breathing thermostat” to continue to tell us to breathe at this higher rate.
When you hyperventilate at night you blow off carbon dioxide. It is blood levels of carbon dioxide that tell the brain how much to breathe.
So, you will have a break in your breathing of a few seconds and then, when carbon dioxide levels rise again, you noisily suck in another mouth breath and start the pattern all over again.
Along with hyperventilation (low blood carbon dioxide) and airway obstruction you get tissue hypoxia which is a lack of oxygen to the tissues. This translates into daytime fatigue and ‘brain fog’. It can also lead to cardiac problems.
The Buteyko Breathing Method for snoring and sleep apnea aims to do pretty much the same thing as a CPAP machine will do — only, you do not need a machine for it.
CPAP is short for Continuous Positive Airway Pressure and it consists of a face mask, or nasal prongs, hooked up to a machine that delivers air under pressure.
This positive airway pressure maintains airway tone, reduces hyperventilation, and keeps the carbon dioxide level up so that apneas are not triggered.
The Buteyko Breathing Method teaches you to do this for yourself so that you do not have to use a noisy and cumbersome CPAP machine. You retrain your breathing volume while you are awake and this eventually carries over into nighttime breathing.
With normal levels of blood carbon dioxide, resulting from normal levels of breathing, hyperventilation at night does not occur and neither does snoring or sleep apnea. You will also find that improved tissue oxygenation reduces fatigue, daytime drowsiness, and ‘brain fog’.
There are many certified Buteyko practitioners throughout the world and they can be found on The Web.
The Buteyko Breathing Method is not difficult to learn, but it does require a commitment to perform daily breathing exercises until breathing volume is normalized which usually takes a few months. The pay-off is better health and sounder sleep.
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Stop Snoring in 3 Minutes — Starting Tonight
The Stop Snoring and Sleep Apnea Program is a series of throat exercises designed to eliminate snoring and sleep apnea.
According to the Blue Heron Health News official site, what makes The Stop Snoring and Sleep Apnea Program a unique program is that it combines up to 24 unique but simple exercises to ensure one heals their snoring and sleep apnea problems.
The site further claims that by identifying the five existing types of snoring and carefully crafting the necessary solution to each root cause, using the program ensures that one will be healed.
The best part about the program is that one doesn’t have to strain themselves with strenuous exercise, expensive tools, and drugs, or even, really use their voice. With the simple 3-to-5-minute exercises, they can regain back control of their sleep.
To learn more and test-drive the easy snoring and sleep apnea exercises for yourself, click here…