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:
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.
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.
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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 905-592-2283 to schedule a free, no-obligation consultation with Dr. Ralhan. We’ll help find the best solution to treat your sleep apnea.