Sneezing During Yoga: Causes, Triggers, and Prevention

Why do I sneeze during yoga?

Sneezing during yoga is a common phenomenon often attributed to a combination of environmental irritants like dust or incense, physiological responses to changes in body position and temperature, and heightened nasal sensitivity during focused breathing.

Understanding the Reflex: Why We Sneeze

A sneeze, or sternutation, is a powerful, involuntary expulsion of air from the lungs through the nose and mouth, typically caused by irritation of the mucous membranes of the nose. It's a protective reflex designed to clear nasal passages of foreign particles and irritants. During yoga, several factors can converge to trigger this reflex.

Common Physiological Triggers

The unique demands and environment of a yoga practice can elicit specific physiological responses that lead to sneezing.

• Increased Airflow and Nasal Sensitivity: During yoga, especially with pranayama (breathing exercises), you often engage in deep, conscious nasal breathing. This increased airflow can expose the delicate nasal lining to more particles and can heighten sensitivity, making your nose more reactive to otherwise benign stimuli.
• Positional Changes and Mucus Shift:
  • Inversions and Forward Folds: Poses like downward-facing dog, headstands, or forward bends can alter the gravitational pull on nasal mucus and blood flow. This shift can cause mucus to drain or collect differently, stimulating the nasal passages and triggering a sneeze.
  • Blood Flow to Nasal Passages: Physical activity, including yoga, increases blood flow throughout the body, including to the nasal mucosa. This engorgement can make the nasal passages more sensitive and prone to irritation.
• Temperature and Humidity Shifts:
  • Studio Environment: Changes in the ambient temperature or humidity within a yoga studio (e.g., from a cooler outdoor temperature to a warmer studio, or from dry air to more humid air) can irritate the nasal lining.
  • Body Temperature: As your body temperature rises during practice, it can also affect the nasal passages, leading to a reflex.
• Exercise-Induced Rhinitis (EIR): For some individuals, physical exertion itself can trigger non-allergic rhinitis, characterized by symptoms like sneezing, runny nose, and nasal congestion. This is thought to be due to increased blood flow, nerve stimulation, and mediator release in the nasal passages during exercise.
• Vagal Nerve Stimulation: While less common, intense breathwork or certain postures can, in rare cases, stimulate the vagal nerve, which has connections to various bodily functions, including respiratory reflexes.

Environmental Factors in Yoga Settings

The environment where yoga is practiced can significantly contribute to sneezing.

• Dust and Allergens: Yoga studios, like any indoor space, can accumulate dust, dust mites, and pet dander (if pets are allowed). If windows are open, pollen from outdoors can also enter. Deep breathing during yoga increases your exposure to these airborne allergens.
• Incense and Essential Oils: Many yoga studios use incense, diffusers with essential oils, or scented candles to create a calming atmosphere. While pleasant for some, these strong aromas can be potent irritants for sensitive individuals, triggering sneezes, coughing, or even asthma symptoms.
• Cleaning Products: The chemicals used to clean yoga mats, props, or the studio space itself can leave behind residues or emit fumes that irritate the respiratory system.
• Mold and Mildew: In humid environments or poorly ventilated studios, mold and mildew can be present, acting as significant allergens.

How to Minimize Sneezing During Yoga

Understanding your triggers is the first step. Here are practical strategies to reduce sneezing during your practice:

• Before Practice:
  • Nasal Rinse (Neti Pot): If you suspect allergies or congestion, a saline nasal rinse before practice can help clear irritants and mucus from your nasal passages.
  • Antihistamines: If you know you have seasonal allergies, taking an over-the-counter antihistamine an hour or two before class may help. Consult with a healthcare professional before starting any new medication.
  • Hydration: Staying well-hydrated keeps your mucous membranes moist and less susceptible to irritation.
• During Practice:
  • Clean Your Mat and Props: Regularly clean your personal yoga mat. If using studio props, consider wiping them down or bringing your own.
  • Modify Poses: If certain inversions or forward folds consistently trigger sneezing, try modifying them or opting for alternative poses that are less disruptive.
  • Mindful Breathing: While nasal breathing is encouraged, if you're severely congested or irritated, it's okay to gently breathe through your mouth occasionally to avoid excessive irritation.
• Environmental Adjustments:
  • Communicate with Your Studio: If you're sensitive to incense, essential oils, or strong cleaning products, politely inquire about the studio's policies or ask if they can reduce their use during your class time.
  • Choose a Well-Ventilated Space: Opt for studios with good air circulation or practice near an open window (if pollen isn't an issue for you).
  • Consider a Different Studio: If one studio consistently triggers your symptoms, exploring other options might be beneficial.

When to Consult a Professional

While sneezing during yoga is usually benign, there are instances when it warrants a medical consultation:

• Persistent or Severe Symptoms: If sneezing is accompanied by severe congestion, wheezing, shortness of breath, or persistent coughing.
• Impact on Quality of Life: If your symptoms are significantly disrupting your yoga practice or daily life.
• New or Worsening Allergies: If you suspect you've developed new allergies or existing ones are worsening.
• Unexplained Symptoms: If you experience other unusual symptoms alongside the sneezing.

Conclusion

Sneezing during yoga is a common and usually harmless occurrence, often stemming from a combination of physiological responses to movement and breath, and environmental factors present in a studio. By understanding these potential triggers and implementing simple adjustments, you can often mitigate the issue and enjoy a more comfortable and uninterrupted yoga practice.