The Best Sleep Apnea Exercises To Stop Snoring & Eliminate Sleep Apnea Once and For All

Have you ever woken up from a deep sleep gasping for air? Sounds frightening, doesn't it? It might be more than just a bad dream; it could be a sign of sleep apnea. Let's dive deep into this condition and how certain exercises might help alleviate it.

What is Sleep Apnea?

Sleep apnea is a condition where breathing stops involuntarily for brief periods during sleep. Imagine trying to breathe through a straw that keeps getting pinched off. Not a pleasant thought, right?

There are several causes, ranging from obesity to certain genetic conditions. Most often, the muscles in the back of your throat fail to keep the airway open.

Beyond the obvious interrupted sleep, symptoms might include daytime fatigue, loud snoring, and morning headaches. Ring a bell?

Why Are Sleep Apnea Exercises Important?

• Strengthening the Airway Muscles: One of the primary causes of obstructive sleep apnea (OSA) is the relaxation and subsequent collapse of the muscles surrounding the airway. Through various exercises, these muscles can be strengthened, leading to reduced instances of obstruction.


• Improving Muscle Function: Beyond just strengthening, these exercises can improve the functionality of the muscles, ensuring that they work correctly and more effectively.


• Reducing the Severity of Symptoms: While sleep apnea exercises might not cure the condition entirely, they can reduce its severity. Fewer and less severe apneas (breathing pauses) can result in better sleep quality and less daytime sleepiness.


• Alternative or Complementary Treatment: Not every patient with sleep apnea can tolerate or afford CPAP (continuous positive airway pressure) therapy, which is the most commonly prescribed treatment for OSA. Exercises can serve as an alternative or complement to other treatments.


• Improvement in Tongue Positioning: Some exercises focus specifically on the tongue's muscles. A stronger tongue can be less likely to fall backward and obstruct the airway during sleep.


• Facial and Oral Benefits: Many of the exercises meant for sleep apnea also have the added benefit of toning facial muscles, improving facial appearance, and enhancing oral functions like speech or swallowing.


• Promotion of Nasal Breathing: Some exercises encourage nasal breathing, which can be more efficient and healthier than mouth breathing. Nasal breathing can also help prevent airway collapse.

Best Device For Doing Sleep Apnea Exercises

Now to the good stuff! Let’s get that airway fit and strong. After reviewing dozens of sleep apnea exercises, there was only one real winner. Meet AirPhysio

There is a device that is making waves in the sleep apnea community for how quickly it’s able to strengthen your throat muscles. It’s called AirPhysio, and it’s a device that looks similar to an inhaler.

Only instead of inhaling, you blow through it. You spend about 5 minutes per day blowing into this device, and it does a couple of really important things for you.

It completely clears your throat of any mucus or phlegm so it’s easier to breathe. It strengthens your throat muscles, airway, and diaphragm so when you sleep they stay open instead of collapsing on themselves which causes sleep apnea.

Using this device for 5-minutes per day makes it easier and easier to breathe until finally your sleep apnea or snoring will go away.

It’s the ultimate device for naturally getting rid of sleep apnea or snoring. But, if you would rather not have to use this device, there are other (less effective but free) exercises you can do to battle your chronic sleep apnea.

Get The Best Price For Airphysio Here >>

Tongue Exercises

The muscles of the tongue and the muscles that line the airway are interconnected. Over time, especially with conditions like sleep apnea, these muscles can lose tone and become flaccid. A relaxed or flaccid tongue muscle is more likely to collapse backward and obstruct the airway during sleep.

By performing specific tongue exercises, you can strengthen the tongue and its adjoining muscles. A toned and strengthened tongue is less likely to fall back into the throat while sleeping, reducing the potential for airway obstruction. Additionally, these exercises can increase muscle tone in the throat, further helping to maintain an open airway.

Here are 3 great tongue exercises:

• Tongue Slide: Push the tip of your tongue against the roof of your mouth and slide it backward.
• Tongue Press: Press your entire tongue against the roof of your mouth, hold for a few seconds, then release.
• Tongue Stretch: Stick out your tongue as far as it will go, aiming to touch your chin. Hold and then relax.

Throat Exercises

Throat exercises can help improve muscle tone in the airway, making it less likely to collapse and cause sleep apnea symptoms. And although the below exercises aren’t quite as effective as using the Airphysio device, we’ll explore them anyway:

1. Soft Palate Blows:

• Sit comfortably and take a deep breath.
• Close your mouth and puff up your cheeks with air.
• Exhale the air out slowly through your lips, making a "whoosh" sound. This exercise strengthens the muscles of the soft palate and throat.

2. Singing:

• Singing can help tone the muscles of the throat and soft palate.
• Joining a choir or taking singing lessons can be beneficial, but simply singing along to your favorite songs can also be effective.

3. Gargling:

• Fill a glass with water.
• Take a sip, tilt your head back, and gargle the water at the back of your throat for about 5 seconds.
• Repeat until the glass is empty.

4. Uvula Workout:

• Open your mouth and focus on the uvula, the tiny bell-shaped tissue at the back.
• Try to make the uvula move upwards, either by imagining lifting it or by making a guttural sound in your throat, like the sound made before gargling.

5. Pronouncing Vowels:

• Pronounce each vowel (a, e, i, o, u) loudly and clearly, drawing out the sound of each one for several seconds.
• This simple act engages and works the muscles around the airway.

6. Chewing Gum:

• Even without gum, you can simulate the action of chewing.
• Ensure your molars on both sides move apart and then together. The act of "chewing" can stimulate the muscles of the throat.

7. Swallowing Exercises:

• Take a sip of water but before swallowing, hold the water at the back of your mouth.
• Tilt your head back and swallow the water while keeping your mouth open.
• This exercise helps improve the coordination of muscles involved in the swallowing process.

Playing Wind Instruments:

Playing instruments like the didgeridoo, flute, or trumpet can work out your throat muscles. The technique of circular breathing, especially with the didgeridoo, has been shown in some studies to be effective in reducing sleep apnea symptoms. Similarly, you can use the AirPhysio device.

Jaw Exercises

The position and strength of the jaw can influence the airway and, consequently, breathing during sleep. Strengthening and improving the mobility of the jaw can assist in reducing the symptoms of sleep apnea. Here are some effective jaw exercises for sleep apnea to consider:

1. Resisted Mouth Opening:

• Place your thumb or a finger under your chin.
• Open your mouth slowly while gently pushing up with your thumb to create resistance.
• Hold for a few seconds, then close your mouth slowly.

2. Resisted Mouth Closing:

• Place your thumbs under your chin and your index fingers on the ridge between your lower lip and chin.
• Close your mouth while gently pushing down with your thumbs.

3. Side-to-Side Jaw Movement:

• Start with your mouth closed and teeth together.
• Move your jaw to the left and hold for a few seconds, then move it to the right and hold.
• Ensure the movement is controlled and avoid any discomfort.

4. Forward Jaw Movement:

• With your mouth closed, push your jaw forward so your bottom teeth are in front of your upper teeth.
• Hold this position for a few seconds and then relax.

5. Jaw "Stretches":

• Open your mouth wide, feeling a stretch but ensuring there's no pain.
• Hold for a few seconds, then close your mouth.
• Repeat several times.

6. Chewing Motion:

• Pretend you're chewing a tough piece of food, using exaggerated motions.
• Do this for a minute or two, ensuring it's a controlled motion and you're not simply opening and closing your mouth.

7. Massage:

Use your fingers to gently massage the muscles around the jaw, particularly the masseter muscle that runs from the cheekbone to the lower jaw. This helps in reducing tension in the jaw.

Breathing Exercises

Breathing exercises can be an effective way to help manage and reduce the symptoms of sleep apnea. These exercises can strengthen the respiratory muscles and improve lung function, potentially reducing the severity and frequency of sleep apnea episodes. Here are some breathing exercises to consider:

1. Diaphragmatic Breathing (Belly Breathing):

• Lie down or sit comfortably.
• Place one hand on your chest and the other on your abdomen.
• Inhale deeply through your nose, allowing your abdomen to rise (keep the chest still).
• Exhale slowly through your mouth.
• Repeat for several minutes.



2. Pursed-Lip Breathing:

• Inhale through your nose for two counts.
• Exhale slowly through pursed lips for a count of four or longer.
• This exercise helps increase the amount of oxygen that reaches the lungs.



3. The Buteyko Breathing Technique:

• Sit comfortably and breathe normally.
• After exhaling, pinch your nose and hold your breath until you feel the need to breathe.
• Inhale again and then breathe naturally for a minute.
• Repeat the cycle several times.



4. 4-7-8 Breathing Technique:

• Inhale quietly through the nose for a count of 4.
• Hold the breath for a count of 7.
• Exhale completely through the mouth for a count of 8.
• Complete this cycle for four breaths and then gradually increase.



5. Nasal Breathing:

Nasal breathing is said to be more beneficial than mouth breathing. Practice taking deep breaths in and out through the nose. This can also help with snoring issues.




6. Pranayama (Yogic Breathing Techniques):

There are various pranayama techniques, like "Anulom Vilom" (alternate nostril breathing) and "Kapalbhati" (forceful exhalation), which can help strengthen the respiratory muscles and increase lung capacity.




7. Resistive Breathing:

Using devices like a straw, inhale and exhale through it to create resistance. This can help in strengthening respiratory muscles.




8. Singing or Playing Wind Instruments:

While not strictly a breathing exercise, both activities strengthen the throat muscles and improve lung function.

Tracking Progress

Tracking your progress is a great way to see how well these sleep apnea exercises are working. That’s why we create the Snore Sense app. It allows you to track your snoring progress by recording yourself snoring and tracking the different exercises used to make it go away.

Snore Sense will show you if your snoring is getting better over time, so you can validate which sleep apnea exercises are working.

Conclusion

Sleep apnea can be daunting, but with these sleep apnea exercises and treatments, it’s manageable. Remember, your health comes first. Sweet dreams!

FAQs

How long will it take to see improvements with the exercises?
It varies, but most people see changes within a few weeks, and even faster if they use a device that’s made to help with sleep apnea, like Airphysio.

Can I stop using my CPAP machine if the exercises work?
Always consult your doctor before making any decisions.

Are there any risks associated with these exercises?
Generally, no. But if you feel pain or discomfort, stop and seek advice.

How often should I do the exercises?
Daily is best for consistent results.

Can children with sleep apnea try these exercises?
Yes, but always under supervision and with a doctor’s recommendation.