Oral Exercises to Help with Snoring and Sleep Apnea

Mouth and tongue exercises using myofunctional therapy techniques have been shown to improve snoring and obstructive sleep apnea in about 40-50% of patients. It helps by increasing the overall muscle tone of the tongue and mouth thereby minimizing vibration and collapse from muscle flaccidity. In a recent meta-analysis, these exercises have been shown to decrease snoring intensity by 51% and decrease time spent snoring by 31%.

Easily performed at home, there are 6 basic exercises to do. Each exercise should be performed for 5 seconds and repeated a total of 3 or more times. Each set should be performed 2 or more times a day. If properly performed, you should feel tongue and throat muscle strain and fatigue.

Exercise #1: Stick Tongue Out (0:42)
Exercise #2: Suction the Tongue to Roof of Mouth (1:18)
Exercise #3: Push Tongue to Sides (1:45)
Exercise #4: Drop Tongue Down into Throat (2:01)
Exercise #5: While Pushing Tongue Against Teeth, Swallow (2:10)
Exercise #6: Vowel Exercises (2:21)
Didgeridoo (2:42)

Video produced by Dr. Chris Chang:

For more info on snoring:

For more info on sleep apnea:

For more info on sleep endoscopy:

References:

Actor and Narrator: Janine Collins

#snoring #osa #sleepapnea #oralexercises #tongueexercises #mouthexercises

[vibertgriffith]

Did the exercises once a day for only about a week. I have already noticed a remarkable improvement. I thank you and my wife thanks you🙂🙂🙂

[cottondog]

She's a trooper performing the exercises for the camera. This is really helpful and important stuff. Thank you.

[flyversusfly]

You know what? I‘ve been doing these for some time (3 weeks?) and it absolutely helps, thank you so much. ❤

[PierreLaBaguette]

0:43 - stick your tongue out
1:19 - suction the tongue to the roof of mouth
1:45 - push tongue to side of mouth
2:02 - drop tongue down into throat
2:10 - try to swallow while pushing tongue against teeth
2:21 - mouth the vowels of the alphabet AEIOU

[keithharrison]

I agree, face, neck, jaw, tongue and head movement exercises could, in theory, help anyone with Obstructive Sleep Apnoea (OSA). Indeed, it could be a factor not otherwise considered for those in late middle age, who have started to suffer from OSA, but who are not obviously overweight. The relationships within the upper airway, mouth and nose do become more relaxed and slack as we age so, exercising the muscles in and around those areas might just alleviate the problem, and could potentially reverse it. Same applies to everyone, of course, not just those of normal weight.

[Scorpionwins]

I've been doing these exercises for about 6 weeks and they are definitely making an improvement. I am walking a lot and dieting so there's a few factors that are contributing, but these exercises are definitely helping.

I watch this video each evening and going through the routine, then read for an hour and do the exercises again as I am reading. It's is a great way to keep consistent and a good prep for sleep too. Thank you.

[incedofortis]

It works, I found another doctor explaining the same exercises and it works. First time I did it so much I felt pain sansation next day in the morning, however my wife said that I didnt snor that night, since then I don't snore

[davidbardes]

Thank you for sharing a modification for those of us with our frenulum still in place!

[MrMixolydian]

I tried playing the didgeridoo outside, and it just gave me a tickle in my throat and slight cough. Fortunately, I heard my neighbor down the street singing “Ricola!”🎶. He came up and gave me a cough drop. All was well. 😉

All joking aside, these are helpful. Very similar to vocal training exercises my voice teacher had me do some years ago. Funny back then I didn’t have issues with sleep apnea. Thanks for this video.

[FindingMyFilm]

Thanks for sharing this, have a lovely day 🙏

[warrentotheg]

You seem like a very kind person. Thank you for sharing this. I am hoping this will save my relationship. :)

[gtrsteve]

Thank you for making this concise and effective!

[AltarOfSolution]

I’m definitely going to show this to my husband, thanks a lot ma’am ❤

[Bill]

I'm infatuated with this. I recently enjoyed a similar book, and I was truly infatuated with it. "Better Sleep Better Life" by William Brook

[kevsrayuy]

I had snoring problems during my teenage days.. I can even remember my father used to cover my mouth at times.. And until now, I still have it..

[unclemony]

These tongue exercises must work for me, they’re that good.

[kallepunkken]

Partners: complain about snoring
Snorers: Start playing didgeridoo

[sharilandgraff]

Hoping these help becuase my dental device is causing pain and bite issues

[mayaflynnster]

Maya's mom here: I have a soft, circular pull-on headband/scarf affair I wear sometimes to simply keep my mouth closed while sleeping...it is also warm to have around my neck and quite comfortable, I hardly notice it.

[sleepygoblin]

I finally have an excuse to buy a didgeridoo! Heck yes!