What is Sleep Apnea? Can Buteyko Breath Re-education Help?

Do you wake from sleep several times during the night?  Has your partner mentioned chronic snoring or concern that breathing actually stops during sleep?  Do you wake up feeling unrefreshed and suffer brain fog, inability to concentrate and sleepiness throughout the day?

Sleep apnea is the “cessation of breathing during sleep from more than 10 seconds, caused by the collapse of the airways”. (Buteyko Clinic, 2020)

There are three types of sleep apnea, central sleep apnea, complex sleep apnea and obstructive sleep apnea. Obstructive sleep apnea (OSA) is the most common of the types.

Obstructive Sleep Apnea (OSA) occurs when an individual repeatedly stops breathing for more than 10 seconds during the night.  As a result, the sleeper will wake many times gasping for air.  The cessation in breathing occurs because of the upper airways collapsing during sleep, causing a partial or complete obstruction of the throat. Breathing can be reduced or completely stops from anywhere between 10 seconds to 1 minute or more. This reduction in breathing can cause a 3-4% drop in blood oxygen saturation levels, whilst the constant waking (often unconsciously) during the night can cause a massive disruption to overall feelings of wellbeing.

Sleep apnea has been associated with increased inflammation in the body and as many of our chronic illnesses and diseases stem from inflammation in the body, this is something we certainly want to avoid and address.

So, let us take a look at some of the most common symptoms and key indicators that an apnea may be present.

• Loud snoring due to the collapse of the airways

• Fatigue or headaches on waking due to disrupted sleep patterns and changes in oxygen saturation

• Chronic sleepiness throughout the day

• Dry mouth on waking

• Brain fog, memory loss and inability to concentrate

• Disrupted sleep

• High blood pressure

• Night sweats

• Waking up gasping for air

• Needing to visit the bathroom during the night

 In addition to the symptoms, we should also address the causes and who may be more at risk of experiencing this type of sleep disorder?

First, there is airway size.  The narrower the airways, the greater the negative pressure that builds during breathing. Habitual lifelong mouth breathers tend to have smaller airways and less muscle tone, leading to greater incidents of airway collapse and a higher chance of suffering from sleep apnea.

Secondly, is the volume of the breath; the amount of air we are breathing. Those with dysfunctional breathing patterns tend to breathe louder, faster and harder and therefore draw in greater volumes of air. This adds to negative suction pressure causing a greater likelihood of airway collapse.

Another factor that can lead to an increased chance of developing a sleep apnea is increased fat deposits around the throat and the torso.  Weight gain can cause restriction in the diaphragm and compression in the abdomen and thorax, which will reduce lung capacity, affect trachea tension, and prevent the optimisation of the upper airway dilator muscles.  This is often why people are said to develop sleep apnea during their ‘middle-age’ years.

Sleep apnea can be and has been viewed as purely an anatomical issue, however, other factors should be considered. These include the client’s sensitivity to carbon dioxide, the effectiveness of upper airway recruitment (to reduce the likelihood of airway collapse) and the arousal levels of the individual in terms of whether they are in fact a light of heavy sleeper.

Realistically, anyone can experience sleep apnea, however it is seen more commonly in

·      those who have narrow airways

·      individuals (and children) who have enlarged tonsils or adenoids

·      people who are middle-aged and older

·      people who snore

·      individuals who are over their recommended or healthy weight

·      those who have sleep apnea in the family

OSA can, over time have a very negative impact on your overall health and wellbeing.  Suffers of OSA will not only experience ongoing fatigue, brain fog, low mood, headaches  and daytime sleepiness, but also place themselves in a higher risk category for high blood pressure, cardiovascular disease and strokes.

Sleep apnea in children (paediatric sleep apnea) should seek treatment as early as possible, as it can be highly detrimental to developing body (facial structure) and brains. Children may experience excessive daytime sleepiness, the inability to concentrate in school, increased likelihood of learning difficulties or even being misdiagnosed with ADHD.

So, what can be done to treat this condition.  Often when faced with OSA, patients will undergo a sleep study and if considered moderate to severe, will be encouraged to use a CPAP Machine (Continuous Positive Airway Pressure). This has largely been considered the best option, but many people find the machine uncomfortable and cumbersome during the night.

For some, surgery may provide the answers and many have tried a variety of oral and nasal devices to assist in the prevention of airway collapse.

 As always it is very important to address your overall lifestyle, from the food you are consuming, the thoughts you are processing and the breathing pattern you have adopted. It is very likely that dysfunctional breathing patterns occurring during the day are causing many if not all of the dysfunctional breathing patterns by night, so it may be worth taking a look at some other options and treatments that are becoming more widely available.

Breath re-education methods such as the Buteyko, has witnessed great success in helping individuals to become aware of their dysfunctional breathing patterns and implement simple breathing techniques to re-educate the breath to a more efficient state. The Buteyko Method teaches the optimal use of the diaphragm to promote correctly biomechanical breathing, breathe light exercises to increase the client’s tolerance to carbon dioxide in the body and cadence breathing to create a slow, rhythmic breath to help soothe and balance the nervous system. By addressing this issue from a holistic viewpoint, it is possible to make notable changes to overall health through breathwork practices and subtle lifestyle changes.

Combined with certain Myotherapy techniques to strengthen the airways and by avoiding certain sleeping positions (on the back), Buteyko clients have benefitted enormously from decreased symptoms and in some cases relieving symptoms completely.

Breathing exercises and coaching takes commitment and practice. It empowers you with key health tools to help manage a range of conditions, as well as providing preventative measures in supporting ongoing wellbeing.

If you are currently suffering from sleep apnea or any other sleep-related condition, then contact Lea at Rise to Shine Wellbeing for more information and booking availability. Online and in-person consults available.