Lately we have been having the talk. In meditation classes, we have been having an honest discussion about snoring. And so far it has worked.

About nine years ago, when I first started teaching a restorative yoga class with yoga nidra meditation, I used to lovingly call it my “Restore and Snore” class. As an effort to help students stay awake in meditation, I started purchasing different sound bowls and chimes and would ‘sing’ them during meditation. In fact, this is how I began the path that led to me being a sound bath practitioner! It happened almost by accident.

But recently, I realized this “restore & snore” humor isn’t funny at all for those who are triggered by excessive snoring. It is called misophonia. Passive forms of Yoga Practice like restorative yoga, yoga nidra meditation and sound bath meditation are meant to calm down the nervous system and take us into a space of sweet peace where the body and mind can rest, repair and deeply relax. But for someone with misophonia, snoring can cause a profound emotional and mental disturbance.

Under normal circumstances, sound baths and yoga nidra meditation practice offer a portal to deep relaxation, change and transformation. We can set goals and meditate on our intentions which leads to an intuitive or creative vision. Best of all, we fuel ourselves with sweet peace. Sometimes we may see colors and imagery and move into a hypnogogic state when you are ‘aware that you are aware’.

But here is the pitfall: the practitioner can get so relaxed it is very easy to fall asleep. Practitioners have been battling this for thousands of years. One story I learned was how Eastern traditions would have the practitioner meditate in lotus pose to avoid not falling over in meditation should they fell asleep! So how do we not fall asleep during meditation? This can be especially difficult when we have been short on sleep or have had a particularly challenging day.

Here is a list of things you can do to avoid sleeping and snoring in group meditation:

1. If you know that you may be at risk of falling asleep AND you often snore, elevate your torso in meditation with a bolster set diagonally with a block to elevate the head.

2. If elevation of the head and torso does not work, consider sleeping on your side body propped comfortably. Side body sleeping opens the airway and prevents airway collapse while dramatically reducing snoring.

3. If you feel like you are falling asleep, double sniff one in-breath through the nose to increase the oxygen flow into your brain. This will rouse you gently.

4. Point and flex your feet and gently rub the pads of your fingertips

5. Bring a friend or partner to meditate with you.

Confession: I have also been known to snore (just ask my husband). In fact, both my husband and I have both been known to snore at night. So when we attend meditation events together, my husband and I will typically hold hands and give each other a squeeze to the palm if we notice one another drifting off. It is a system that really works!

Snoring is not an easy topic at meditation events but it is necessary

Lately, there has been a trend where loud snoring yogis (sawing serious wood!) have unintentionally disrupted other practitioners at some events that I have both taught and attended (at a few different venues). It can be difficult for a teacher to continue guiding yogis in meditation or play an instrument AND wake up a snoring yogi at the same time. Most teachers simply need to focus on what they are teaching.

Snore proofing made easy

No one wants to snore in a meditation class. No one. And many students are sensitive to snoring, so my husband, Steve and I, have developed a new ‘snore proof’ strategy for our meditation events: Steve has become my official ‘waker upper’. I have a soft gong mallet that is rigged with a feather on one end. The first time someone drifts into snoring, Steve will gently brush the feather on the foot of the audible slumberer. If there is a second offense, he will use the soft end of the mallet to gently tap and awaken the yogi. If there is a third offense, we may ask the yogi to sleep on their side-body or to sit upright to avoid snoring.

Since Steve and I implemented this strategy a few weeks ago, he hasn't needed to wake anyone! It seems the talk alone is working! We give ‘the talk’ beforehand. It is truly in the best interest of the collective. Let the sangha (yoga community) be a happy one. Sometimes we just need simple reminders to stay mindful about it. So far, not one snorer has been detected!!! Fingers crossed we can keep this going.

May you be happy May you be healthy. May you know peace.

Kristin