No one wants to be interrupted during sleep, but when your own body causes restlessness throughout the day and night, then you need immediate medical attention. This is what sleep apnea feels like when you don’t pay heed to your routine. From food habits to sleep routine, everything counts. How you breathe during sleep plays a significant role in affecting your sleep quality. If you have sleep apnea, this tutorial explains how yoga may help improve sleep quality and breathing.

Yoga Breathing Exercises for Sleep Apnea

As you age, you’ll witness a subtle wane in your respiratory function, but the good news is that you can always turn them healthy by regular exercise training. And yoga is one easy, yet powerful way to do so. 

According to reports in the 2025 issue of the European Journal of Cardiovascular Medicine, practising yogic breathing exercises regularly helps improve overall lung function, including oxygen exchange, and strengthens respiratory muscles.  

For instance, pranayama is a yogic breathing practice that promotes consciousness and awareness. It reduces stress and fatigue in your body and enhances oxygen intake and vitality. 

Some of the popular pranayama breathing exercises include Anulom Vilom (Alternate Nostril Breathing), Nadi Shodhana, Bhramari (Humming Bee Breath), Ujjayi Pranayama (Ocean Breath), Kapalbhati, Bhastrika (Bellows Breath), Sheetali Pranayama, Sheetkari Pranayama, Dirga Pranayama (Three-Part Breathing), Chandra Bhedana (Left Nostril Breathing), and Surya Bhedana (Right Nostril Breathing). 

People with sleep apnea often experience narrowed airways during sleep, which can make breathing difficult and prevent them from getting a restful night’s sleep. Several medical experts recommend yogic breathing exercises as part of sleep apnea therapy to improve their condition, according to sources. 

Gentle Yoga Poses to Strengthen Airways

Doing yoga regularly is an excellent way to boost your upper respiratory system. But not every yoga exercise may be suitable for you if you have a lung condition. Here are 3 yoga poses that’ll open the doors of your airways, improve the muscles of your lungs and diaphragm.

1. Bhujangasana: Also known as the cobra pose, this yogic exercise is performed by lying flat on your abdomen and lifting your torso. This deep breathing exercise expands your lungs and rib cage. This exercise promotes deep and mindful breathing, allowing you to engage and strengthen your respiratory muscles. Cobra pose also calms your nervous system, which is essential for efficient breathing and improving sleep quality.

2. Matsyasana: To perform this yoga exercise, follow the steps below: 

1. Lie down on a flat surface in corpse pose. 
2. Keep both your hands straight on the ground, and palms touching the surface. 
3. Glide your hands below the hips. Your elbows should touch your body. 
4. Use your elbows and forearms, and lift your chest and upper back. Take the balance of the surface with your elbows and forearms, and push upwards while lifting your chest and upper back. 
5. Inhale and slowly tilt your head backwards by angling its top to the surface. Don’t forcibly bend your head, as it may hurt your throat and neck. Angle the head tilt to the extent possible. If you are comfortable, go for a 90-degree turn, or keep it to 45-60 degrees. 
6. Stay in this position for 5-10 seconds. Then, slowly exhale and come back to the normal position.

Some of the benefits of this exercise include posture improvement, better exchange of oxygen, relaxed and efficient breathing, and restfulness during sleep.

3. Ustrasana: This is another amazing yoga exercise that strengthens your diaphragmatic breathing.  Also known as the Camel Pose, this pose is performed by the following steps:

1. Put a mat on a plain surface. Kneel and keep your upper body perpendicular to the surface.
2. Keep both your hands on your hips or lower back.
3. Breathe in and slowly arch your back by pushing your hips forward. 
4. As you arch backwards, inhale and lift your hands in the same direction. Place them on the back of your heels. Lean your head backwards while arching your back, keeping your neck comfortable and aligned with the head movement. 
5. Then, lift your chest by rolling back your shoulders.
6. Stay in that position for 5–10 seconds, then return to the normal position while exhaling.

Ustrasana expands your chest as you push upwards, and relieves your back as you form an arch. This pose aids digestion and alleviates shoulder and back pain. It also boosts your lung functionality and breathing capacity. 

People with neck and shoulder injuries should proceed with caution before practising the above yoga poses.

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