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，或者发现鼻孔总是塞住，萨古鲁的这些小贴士会帮助你顺畅呼吸并享受更好的睡眠质量。#1 Find a Cure for SnoringBest Sleeping Position for SnoringSadhguru: 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（萨古鲁）：首先检查一下你的睡姿。打鼾的人睡觉时通常仰卧。如果睡觉时侧卧，鼾声就消失了。如果你锻炼内脏让它们紧实，鼾声也会停止。Take Some Honey Before SleepAnother thing is, just before you sleep, if you put a few drops of honey in your mouth and sleep, snoring could go away.另一个办法是，睡前在嘴里滴几滴蜂蜜再睡，鼾声也会停止。#2 Blocked Nose Home RemediesSadhguru: 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（萨古鲁）：在睡觉前擤鼻涕，让鼻孔尽可能通畅，这样至少开始打鼾的时间会推迟到后半夜。对于较为顽固的鼻塞，可以用酥油。如果黄油被加热超过一定的温度，冷却时就不再是黄油——而会成为酥油或经提炼的黄油。<>n>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.晚上睡前将两滴温酥油滴进鼻孔，就像给鼻子滴药一样，坚持七到十天，会有一定的效果，鼻腔同时得到润滑，次日早上你就可以轻松地擤出粘液，保持鼻腔通畅了。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.或者还有个更简单的方法，目前药店里可以买到盐水鼻喷雾，就是纯盐水。你可以喷那个，从某种程度上也能够清理鼻腔。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.如果你的鼻孔总是堵住，这不仅仅会影响你的呼吸——而且会以多种不同的方式影响整个身体系统。所以，始终保持呼吸道通畅很重要。鼻窦的清洁，以及体液，特别是头部体液的平衡，对你的大脑功能、幸福感、平衡感、智力的敏锐度和五种感官的敏锐度等诸多方面有决定性作用。If blocked nostrils are a chronic problem which is bothering you on a daily basis, there are a few things you can try.如果鼻塞是困扰你日常生活的慢性病，这里有几个方法你可以尝试。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（萨古鲁）：坚持每天慢跑，至少跑5-10分钟。即便是原地跑，保持嘴巴闭上， 鼻腔也会通畅起来。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（萨古鲁）：如果你的鼻塞状况非常严重，以上方法都不管用，可以考虑一种叫做Jala Neti的练习。进行此项练习需要做一些准备工作。虽然一些工作室在没有必要准备的情况下就教这些东西，但仅仅往鼻子里灌水是不明智的。这个练习必须得到正确的传授。如果有需要，我们的哈他瑜伽教师可以教你。
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