Exercises to Stop Snoring Naturally and Reduce Sleep Apnea Symptoms



Last updated: February 10th, 2024

Are you or your partner struggling with snoring?

If you’ve been asking yourself, ‘what exercises can I do to stop snoring naturally’, then you’re in the right place. In this article, we’ll dive into simple, effective exercises targeting the muscles involved in breathing. These are designed to tone and strengthen your airways, potentially reducing snoring without the need for medical devices or surgery. Stick around to learn about techniques like tongue slides, breathing tactics, and even singing your way to a quieter night.

Understanding Snoring and Its Causes

Snoring can be a pesky issue that affects both the snorer and those around them. But what exactly is snoring? It’s the result of the relaxation or narrowing of tissues in the mouth, nose, and throat, causing vibrations and creating a sound in the airway. Snoring and sleep apnea are often related, as sleep apnea can cause snoring. Snoring can be attributed to several factors, including the position of the tongue, the size and shape of the nose, and the tension of throat muscles while sleeping. Aside from causing annoyance, snoring links to various health concerns like sleep apnea, high blood pressure, and overweight conditions. Excessive snoring can result in daytime symptoms such as sleepiness, sluggish thinking, and even high blood pressure or unexpected weight gain leading to obesity.

The Role of Mouth and Throat Exercises in Reducing Snoring

Mouth and throat exercises are specifically designed to strengthen and tone the muscles involved in breathing. These exercises can be beneficial in reducing snoring by improving tongue posture and promoting nasal breathing.

One such exercise involves touching the tip of your tongue to the roof of your mouth and sliding it backward. Significantly, a sizable number of individuals with snoring problems and mild to moderate obstructive sleep apnea have reported reduced snoring and better sleep quality due to mouth and throat exercises.

While the benefits of these exercises are promising, it’s important to note that they may not always be effective for everyone. Individuals who snore or have mild to moderate obstructive sleep apnea may have different outcomes based on individual factors. Hence, before starting any therapy for snoring or sleep apnea, including mouth and throat exercises, consulting a doctor is recommended. This is important to ensure that the exercises are appropriate and to rule out any underlying conditions that may require different treatments.

Benefits of Myofunctional Therapy

One specific set of mouth and throat exercises is myofunctional therapy. This therapy involves a series of exercises for the mouth and throat that aim to enhance muscle strength and breathing, which may help in decreasing snoring.

Myofunctional therapy has been proven to be effective in reducing snoring, especially in individuals with mild to moderate obstructive sleep apnea. It has also demonstrated possibilities in enhancing the consistent use of CPAP machines for those with OSA, underlining its effectiveness in addressing snoring-related issues.


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