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Mouth & Throat Exercises for Sleep Apnea

Relieve Your Symptoms with Appliance-Free Therapy

Sleep apnea occurs when your airway becomes obstructed, causing you to stop breathing and wake up suddenly while sleeping. This happens when the throat muscles collapse or the tongue falls to the back of your throat.

Finding relief for sleep apnea can be challenging, which is why Dr. Ralhan offers an alternative approach to help reduce your symptoms. Practicing mouth and throat exercises while using a CPAP machine or oral appliance can significantly reduce the long-term effects of sleep apnea.

Discover which simple exercises and techniques can help you manage your condition in the comfort of your own home.

How can mouth exercises help stop snoring and sleep apnea?

Snoring and obstructive sleep apnea (OSA) occurs due to floppy airway muscles, poor tongue positioning, and breathing through the mouth during sleep. By practicing mouth and throat exercises, they can tone up the airway and tongue muscles while promoting breathing through the nose. Performing these exercises regularly will add strength to your mouth and airway muscles.

How often do you need to do mouth exercises for sleep apnea?

Based on existing research, it’s shown that performing mouth exercises for at least 10 minutes per day for three months will make a noticeable difference in the patient’s sleep apnea symptoms. Most patients also perform these exercises at least two to three times per day for maximum efficiency.

As with any exercise regime, it takes time to build muscles. The good thing about these mouth and throat exercises is that they can be done almost anywhere.

Exercises for Sleep Apnea & Snoring

When incorporated with proper treatment, mouth and throat exercises can strengthen your muscles and reduce the symptoms of sleep apnea. Try these exercises to help you get a better night’s rest:

Tiger Yell

Don’t worry, this exercise doesn’t actually include yelling. Similar to a tiger roaring, open your mouth as wide as possible and stick your tongue out as far as you can. Try to reach your chin, holding this position for five minutes. This will strengthen the muscles in the back of your throat.

Touch Nose and Chin

First, stick your tongue out and try to touch your nose. This will strengthen your jaw even if you can’t reach your nose. Next, try touching your chin with your tongue. Hold this position for at least 10 seconds. 

Soft Palate Blowing

For this exercise, close your mouth and breathe in through your nose. Keeping your mouth closed, exhale and push the air out through your lips. If you feel resistance in the back of your throat, that means you’re doing it right.

Tongue Slide

To help minimize snoring, position the top of your tongue behind your front teeth. Slide your tongue back toward your throat, curling it. This technique helps strengthen the muscles in your throat and neck.

Jaw Tension Relief

To relieve jaw tension, touch the tip of your tongue to the roof of your mouth. Keeping your mouth closed, slide your tongue back as far as you can. Relax your tongue and slowly open your mouth while keeping your tongue on the roof. Hold for five seconds.

  • Sleep Apnea
  • What is Sleep Apnea
  • Sleep Apnea Treatments
  • Sleep Apnea Symptoms & Health Risks
    • Sleep Apnea & Your Relationship
    • Sleep Apnea & Your Weight
  • Children With Sleep Apnea
  • Snoring and Sleep Apnea

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Find Sleep Apnea Relief with Dr. Ralhan

If you suffer from sleep apnea, these easy exercises can effectively reduce your symptoms when paired with treatment. Give us a call at 905-257-3368 to schedule a free, no-obligation consultation with Dr. Ralhan. We’ll help find the best solution to treat your sleep apnea.

At our Oakville or Burlington offices, we always welcome new patients and appreciate referrals from family and friends. Call us today to schedule an appointment for yourself or any member of your family. We look forward to seeing you soon!

New Patients: 905-257-3368
Cornerstone Dental Patients: 905-355-7488
Oak Park Patients: 905-257-3368

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