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Sleep apnea is a prevalent sleep disorder characterized by repeated interruptions in breathing during sleep. While conventional strategies like CPAP machine use and lifestyle changes are commonly recommended by way of sleep apnea treatment, alternative therapies like tai chi and qigong are gaining attention for their potential benefits.
Tai Chi Leads to Better General Sleep Health
Tai chi and qigong are mind-body practices that combine physical postures, breathing techniques, and focused intention. Together, they create an effective form of exercise often called “moving meditation.” Physical activity and mindfulness not only improve physical well-being, but also promote mental relaxation and improve overall sleep quality. This is beneficial for everyone, but particularly for people with various sleep disorders, including sleep apnea.
The Science Behind Tai Chi and Qigong for Sleep Apnea Relief
A randomized controlled study investigated the effects of tai chi and qigong on obstructive sleep apnea (OSA). The study found that the intervention group, which practiced tai chi and qigong under physiotherapist supervision, showed a statistically significant decrease in the apnea-hypopnea index (AHI) and improved sleep quality. Another study concluded that tai chi and qigong training may reduce oxygen deprivation during sleep, improving sleep quality and efficiency. This can also improve daytime alertness in people with obstructive sleep apnea.
Here are a few more things to know about sleep quality and efficiency, as well as pulmonary function and how tai chi improves these for people who have sleep apnea.
Enhanced Sleep Efficiency and Quality
Sleep efficiency refers to the percentage of time we spend in bed actually sleeping, while sleep quality refers to how restorative our sleep is. Poor sleep efficiency and quality are often associated with sleep apnea. Two key strategies that medical providers often recommend to combat this are exercise and stress reduction. Both of these can make it easier to fall asleep faster and remain asleep throughout the night, improving sleep efficiency and quality.
Because tai chi and qigong combine physical activity with targeted stress relief, they are a great time-saving choice for sleep apnea sufferers with busy schedules.
Improved Pulmonary Function
One of the key factors contributing to sleep apnea is poor pulmonary (lung) function. The controlled breathing exercises in tai chi and qigong can help in strengthening the respiratory muscles, which has been shown to improve pulmonary function. This contributes to better sleep for sleep apnea patients and may also help to reduce the severity of sleep apnea.
Improve Sleep Apnea With the Tai Chi Foundation
The Tai Chi Foundation (TCF) is a not-for-profit educational organization that promotes, funds, and teaches programs that enable people to learn tai chi chuan and embody its principles.
TCF’s live online courses allow you to participate in guided sessions from the comfort of your home. These virtual classes provide unique opportunities to connect with experienced instructors, ensuring that you receive personalized guidance and feedback. We also present numerous Teachable on-demand, learn-at-your-own-pace classes. Whether you’re a beginner or an experienced practitioner, these online resources offer a wealth of knowledge to enrich your tai chi and qigong journey.
For those seeking hands-on classes, check out the regular course offerings of TCF’s affiliated local schools. Over 300 TCF-affiliated instructors teach in 30 cities worldwide.
The Tai Chi Foundation’s mission is to improve health, well-being, and awareness through the study, practice, and teaching of tai chi and qigong by an increasing number of people worldwide. Find a tai chi class in your area or online, become a member, and join TCF in making the world a healthier and more mindful place today.
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By Oliver Herzfeld
Tai Chi Foundation 2024
Photo by Ketut Subiyanto on Pexels
I have quite severe sleep apnea (Central Sleep Apnea, rather than the more common Obstructive Sleep Apnea). For several years now I have used a ventilation machine — something more sophisticated than CPAP called Adaptive Servo-Ventilation (ASV). It has drastically improved my apnea, but not without some other effects. I will send a message out to the apprentice list to try to get a sleep apnea discussion going. See what our experiences are like. I’m sure I’m not the only one. 🙂
Hal
I’m 40 years old and recently just diagnosed to sleep apnea it’s only been 5 months but I heard that Tai Chi or Qigong can help? Is there a program I could try out
Hi Terry, please visit our website, taichifoundation.org, for information on our online classes. It’s a great place to start, and tai chi and qigong can be very helpful for many health concerns. Thanks!