The 4 Best Exercises to Reduce Snoring
If you’re looking to reduce your snoring, there are a few exercises you can try. Sleep apnea is a condition that can cause snoring and sleep disruptions. It occurs when your airway is blocked, causing you to snore. Mouth exercises can help reduce snoring by strengthening the muscles in your throat.
1. Tongue exercises: These exercises help strengthen the muscles in your tongue and roof of your mouth. To do a tongue exercise, stick out your tongue and move it up and down. You can also try moving your tongue from side to side.
2. Vowel sounds: Making vowel sounds helps to exercise the muscles in your throat. To make a vowel sound, start by closing your mouth. Then, make a sound like you’re saying the letter “a” (ahh). Repeat this sound for each vowel.
3. Myofunctional therapy: This therapy helps to strengthen the muscles in your mouth and throat. It is often used to treat patients with moderate obstructive sleep apnea. To do myofunctional therapy, you will need to see a therapist.
4. Front teeth: These exercises help to strengthen the muscles in your front teeth. To do a front teeth exercise, close your mouth and touch your front teeth together. Then, move your jaw up and down.
Why These Exercises Work to Reduce Snoring
If you want to stop snoring, these exercises can help. By toning the muscles in the soft palate and around the airway, these exercises can reduce or even eliminate snoring.
Here’s how to do them:
1. Put the tip of your tongue against the roof of your mouth, just behind your teeth.
2. Apply pressure to the roof of your mouth with your tongue for a count of three.
3. Relax your tongue and repeat.
4. Do this exercise 10 times.
5. Repeat the exercise, but this time curl your tongue back and up toward the roof of your mouth.
6. Again, hold for a count of three and then relax.
7. Repeat 10 times.
8. Finally, press your tongue against the back of your teeth and then slide it back and forth.
9. Do this 10 times.
These exercises work by toning the muscles in the soft palate and around the airway. This can help to reduce or even eliminate snoring. If you have snoring and sleep apnea, these exercises can also help to improve your sleep and reduce your risk of serious health problems.
How to Do These Exercises to Reduce Snoring
The first step is to identify the airway muscles. These are the muscles that control the movement of your tongue and soft palate. These muscles are located in the back of your throat and mouth.
Next, you need to find a comfortable position. You can either sit or stand. If you are sitting, make sure your back is straight and your head is tilted slightly forward. If you are standing, make sure your feet are shoulder-width apart and your knees are slightly bent.
Now, take a deep breath in through your nose. As you breathe in, focus on contracting the airway muscles. You should feel the muscles in the back of your throat and mouth tighten as you do this.
Once you have contracted the airway muscles, hold your breath for a few seconds. Then, exhale slowly through your mouth.
Repeat this process a few times. You can do this exercise several times a day, as needed.
What to Expect When Doing These Exercises to Reduce Snoring
In most cases, snoring is caused by a blockage of the airway. This can be caused by a number of things, including the position of your tongue, the position of your jaw, or even the size of your nostrils. Whatever the cause, snoring exercises can help to reduce or eliminate the problem.
One of the most common exercises for reducing snoring is to strengthen the muscles in your throat. This can be done by placing a finger on your throat and swallowing. You should feel the muscles in your throat contract as you do this. Another exercise is to hold a tennis ball in your hand and squeeze it as you exhale.
You may also be advised to do some exercises that involve moving your jaw. One of the most common is to place your thumb in your mouth and then push your jaw forward. Another is to place your hands on your cheeks and push your jaw down.
It is important to remember that these exercises will not work immediately. It may take a few weeks or even months of doing them regularly before you see any results. However, if you are persistent, you should eventually see a reduction in your snoring.