V1 of 3 Exercises for Sleep Apnea, Snoring, Sinus Pressure. Addressing the nose, throat & tongue

Intro video to help Obstructive Sleep Apnea, snoring and nasal congestion. Singers will find this video beneficial for holding high notes. A great adjunct to care in our office which opens the nostrils with cranial adjusting, decreases throat tightness, mobilizes ribs for greater chest expansion & optimizes neurological function to the diaphragm.

Do 2 of my Sleep Apnea videos per day for optimum results:

To get in-office or help over Zoom, contact Dr Fields at
He is a specialist in techniques like Endonasal Cranial Adjusting, the muncie technique, trigger point therapy, lifestyle considerations and more to help with these conditions.

0:00 Start
0:03 Welcome to a Video that's Gonna Help People with Sleep Apnea and Snoring
0:07 Massage in Circular Motions
0:34 Take the Knuckles
1:28 Single Nostril Breathing
3:37 Occipital Lifts
4:54 Throat
5:01 Swallows While Biting Tongue
6:16 Massage Jaw Muscles
6:57 Open Mouth Exercise
7:55 Open Mouth "Ah's"
9:01 Half Smiles
10:07 Posterior Digastric Muscle
11:47 Tongue
11:49 Tongue Imprint
12:38 Push Your Tongue to the Flor of Your Mouth
13:02 Tongue Ranges of Motion

[ernestratnayakeable]

I was struggling with sleep apnea. These exercises taken twice a day have helped me to get uninterrupted sleep.They are simply brilliant.

[markjohnson]

Just want to say, ive had horrible sleep apnea these last 5 days for whatever reason. This helped so much. I was getting only a few hours of sleep now i got 6.5hours! Still tired BUT much much better

[ethanpatterson]

Hey Adam, thank you so much for these videos. My name is Ethan. I am 20 years old and struggle with sleep apnea. I am not overweight, and I am healthy. I decided to look into a sleep study to see what kind/and how bad I have it. I want to heal the root problems naturally, instead of relying on a CPAP that only treats the problem. When I find out the results of the study I will post them. This is day 1 of trying the exercises from all 3 of your videos. Along with that, I plan on exercising my lungs/ diaphragm with an O2 Trainer, blowing up modeling ballon’s, hiking, and practicing proper tongue placement by MEWing everyday with proper form. My goal is to completely cure my sleep apnea. 4-6 months from now after consistently doing these exercises along with the other training I mentioned I plan on getting another sleep study, so I can see the results on paper and shock my doctors. I will report back when the results of the first study come in, and I will check in once a month to update everyone on my progress. Here’s to better sleeping!🎉

[TheThinkingCosmos]

Dr. Fields - thank you. My wife had me try these and they worked the 1st night. Doing these exercises eliminates snoring or decreases my snoring by 90%. I am very surprised such simple exercises work. I do focus before falling asleep on keeping mouth closed and breathing through my nose. I really appreciate you putting the time and effort into making this video.

[abtin]

I don't usually comment on videos, but I felt it was necessary to chime in. For anyone who is in need of neuromuscular re-education (virtually the whole population) you just came to the right place. It is apparent to me that Dr. Fields is highly knowledgable and uses a Scientific Approach for prescribing these corrective exercises. You simply don't get that level of expertise with all doctors, so thank you for uploading these videos Dr. Fields.

[cindithompson]

I rotate between this and the other 2 videos in this series, mostly doing 2 sessions per day. You may have a sore throat for the first week or so, so be prepared. But, based on an app that records me as I sleep, my snoring is greatly reduced often to zero in a given night. Thank you for your generosity and enthusiasm!

[bluzprof]

I have been doing these exercises for about "10" weeks. It actually took about three weeks to help. Which maked sense, given that it is muscle training. But once it did began to work, the difference was amazing--I now sleep uninterrupted! I now do the exercises twice daily. I am a firm believer, in this preventative method! Thank you, for this help--it works!

[MyThougths]

Going to the ENT tomorrow. I have been dealing with snoring, pitch breaks, onset delays, my throat always feels swollen and it appears that every time I had a baby the throat issues got worse to the point I could barely swallow water. I'm in pain right now and happened to be on YouTube to see if anyone was dealing with the same. I came upon this video and said "what the heck!" and completed the exercises. WOW... Thank you doc! The pressure in my sinuses diminished and my ears popped which I thought was super odd. I'm getting sleepy from how relaxed I was after completing the video. THANK YOU TONS!!! Chiros ROCK!

[bluzprof]

It has been approximately 13 weeks since I have started the exercises. I do the exercises daily, quite often three times a day. I no longer wake up snorting or, from snoring. These exercises have made a tremendous difference in my sleep. The difference is quite amazing! Please, continue with your work—you are helping countless people, that suffer from this sleep malady! I have shared my results with friends that have the same problem. You have made a believer out of me! Thank you, Dr. Fields!

[joseescobedo]

This exercises truly work. I was in pain for almost two months taking cortisone on and off. Then I started doing your exercises and I got well in two weeks. Thank you Dr. Field.

[surhanniesurhannie]

Thank Dr Adam Fields. You are a life saver. My chocking reduced completely after just one session of exercise before sleep My chocking was bad, very bad, chocking was almost every 1 to 1 and a half hour so was chocking multiple times daily. I did both V1 of 3 Exercise and V2 of 3 Exercise. It is a miracle. You are a miracle. Very generous, brilliant, thoughtful of you to make these videos so effectively. I don't even have to recall anything on how to do it or be on my own when doing the exercise because I just have to play your video and follow you. It is that simple. You made it simple(like a slingshot) but powerful( like King David). You didn't fast forward any step in your video so It is more convenient to follow you like in real time exercise. My chocking was like the giant and your video is King David who defeated my chocking. You are my King David. You did it Dr. You are a conqueror, you are a life saver....many lives.🙏🙏🙏💪💪💪👏👏👏

[tokyowildmark]

Thank you so much, I have been waking up feeling terrible for so long and recently started using an app to record any sounds during sleep - I have an acute snoring issue and probably mild sleep apnea. I love your no-nonsense, straight into it approach and subbed immediately to your channel. I genuinely feel so much better from just this first round. Gratitude!

[_Joep_]

I normally don't comment on video's, but I have to for this one. I always had interrupted sleep, waking up in the middle of the night multiple times and as a result not getting proper sleep. This led to being tired and always needing a powernap throughout the day. After about a week of doing these stretches daily before sleep I am already noticing a difference. I do not wake up as frequently and am more energised throughout the day without requiring a nap. Will continue doing them for sure! Thank you sir!

[raymondmens]

Hi doc - thanks SO MUCH for these videos. I've been struggling with sleep apnea for three years now, eventually leading to a CPAP machine. As I'm 35, I preferred to fix the problem instead of being hooked to a machine for the rest of my life, so I decided to try everything. Once I started doing your V1/V2 videos once a day I'm happy to report I have been sleeping perfectly, only sometimes wearing a positioning device (which is perfectly fine) to help me sleep on my side. My partner does not even hear my snore anymore. So again: hats off to you!

[nochannel]

My husband said I snore like a drill and sleeps in the other room. Due to his criticism, I am scared of sleeping before him. I will definitely follow what you demonstrated on your video. Thank you. I am glad I ran into your channel.

[javihntay]

This is so underrated. I been dealing with sinus infection and inflammation because of my sensitive nose. Practicing this exercise every night before I sleep really helps!!!!

[aubreymullerworth]

I tried these exercises and within 3 days I found a significant difference. My snoring has reduced and I don't wake up tired anymore. I have passed this on to friends who have the same problem. Thank you for posting.

[pauldavies]

Did your exercises last night and this worked, been on Cpap for 3years and woke up every day feeling like death warmed up, but today feeling great no headache, no sore throat, feel like I’ve had a good nights sleep thanks Mr Fields

[mariasarahmacapili]

Surprisingly my shoulder & neck pain are gone. I had them several years and I attributed them for my sleeping positions or I got too big or too small of a pillow I even massage them with all sorts of liniment, balm or what have you, well I have never felt better till now. Thank you and more power!

[drgloriareading]

Dr. Fields, It is so generous of you to share these exercises with the general public. I just found this video today, after doing considerable research since getting my C-PAP following a diagnosis of severe sleep apnea. It is 1/30/23. I have set a goal of using this video as a teacher until 2/28/23. If it's making a difference, I'm committed to doing these exercises regularly for life. Thank you again.