If you can’t stop snoring, or you find your nostrils constantly blocked, these tips from Sadhguru will help you breathe freely and enjoy better quality sleep.
如果你打鼾不止，或者發現鼻孔總是塞住，薩古魯的這些小貼士會幫助你順暢呼吸並享受更好的睡眠質量。
#1 Find a Cure for Snoring
Best Sleeping Position for Snoring
#1 找到打鼾的解藥
預防打鼾的最佳睡姿
Sadhguru: One thing to check is your sleeping posture. People who snore tend to sleep on their back. If you sleep on your side, it could go away. Also, if you work to tighten your gut, your snoring can stop.
Sadhguru（薩古魯）：首先檢查一下你的睡姿。打鼾的人睡覺時通常仰臥。如果睡覺時側臥，鼾聲就消失了。如果你鍛鍊內臟讓它們緊實，鼾聲也會停止。
Take Some Honey Before Sleep
睡前食用一些蜂蜜
Another thing is, just before you sleep, if you put a few drops of honey in your mouth and sleep, snoring could go away.
另一個辦法是，睡前在嘴裡滴幾滴蜂蜜再睡，鼾聲也會停止。
#2 Blocked Nose Home Remedies
#2 鼻塞家庭療法
Sadhguru: Before you go to bed, blow your nostrils out and make it as clear as possible so that snoring at least starts later in the night. Otherwise, if it is more stubborn, you can use ghee. If you heat butter beyond a certain point, when it cools down it will not become butter again – it will become ghee or clarified butter.
Sadhguru（薩古魯）：在睡覺前擤鼻涕，讓鼻孔儘可能通暢，這樣至少開始打鼾的時間會推遲到後半夜。對於較為頑固的鼻塞，可以用酥油。如果黃油被加熱超過一定的溫度，冷卻時就不再是黃油——而會成為酥油或者說液體黃油。
For about seven to ten days, if you take two drops of warm ghee and use it like a nasal drop in the night before you go to bed, it has a certain impact on you, plus it also lubricates the nasal passage, so that in the morning you can get the mucus out very easily and you will have clean nostrils.
晚上睡前將兩滴溫酥油滴進鼻孔，就像給鼻子滴藥一樣，堅持七到十天，會有一定的效果，鼻腔同時得到潤滑，次日早上你就可以輕鬆地擤出粘液，保持鼻腔通暢了。
Otherwise a simpler thing is, today in the pharmacy you can get saline nasal sprays which are just pure saline water. You can spray that. This will also clear the nasal passage to some extent.
或者還有個更簡單的方法，目前藥店裡可以買到鹽水鼻噴霧，就是純鹽水。你可以噴那個，從某種程度上也能夠清理鼻腔。
If your nostrils are constantly blocked, it is not just about the breath – it affects the whole system in many different ways. So it is important that you have free passage of breath all the time. How clear your sinuses are and how well-balanced the fluids are – especially in the head region – determines a variety of things, including your brain function, your sense of wellbeing, your sense of balance, the sharpness of your intellect, and the sharpness of the five senses.
如果你的鼻孔總是堵住，這不僅僅會影響你的呼吸——而且會以多種不同的方式影響整個身體系統。所以，始終保持呼吸道通暢很重要。鼻竇的清潔，以及體液，特別是頭部體液的平衡，對你的大腦功能、幸福感、平衡感、智力的敏銳度和五種感官的敏銳度等等諸多方面有決定性作用。
If blocked nostrils are a chronic problem which is bothering you on a daily basis, there are a few things you can try.
如果鼻塞是困擾你日常生活的慢性病，這裡有幾個方法你可以嘗試。
#3 Take a Quick Jog
#3 慢跑一會兒
Sadhguru: Start jogging on a daily basis, at least for five to ten minutes. Even if you are just jogging on the spot with your mouth closed, it could clear up.
Sadhguru（薩古魯）：堅持每天慢跑，至少跑5-10分鐘。即便是原地跑，保持嘴巴閉上， 鼻腔也會通暢起來。
#4 Yoga for Blocked Nose
#4 練瑜伽對治鼻塞
Sadhguru: If you have a very tough nasal situation which does not clear up with any of these things, there is a kriya which is called Jala Neti. It needs a certain amount of preparation. Though these things are being taught in various studios without the necessary preparation, it will not be wise to simply pour water into your nose. This practice has to be properly imparted. Our Hatha Yoga teachers would be able to teach you if needed.
Sadhguru（薩古魯）：如果你的鼻塞狀況非常嚴重，以上方法都不管用，可以考慮一種叫做Jala Neti的練習。進行此項練習需要做一些準備工作。雖然一些工作室在沒有必要準備的情況下就教這些東西，但僅僅往鼻子裡灌水是不明智的。這個練習必須得到正確的傳授。如果有需要，我們的哈他瑜伽教師可以教你。