Snoring is a common problem many people suffer from. There is no quick fix for snoring. Though there are several treatments, all too often, these snoring treatments only help a certain percentage of people and not others. This is because snoring could come from many possible anatomic sources, whether nose, uvula, palate, tongue, cheek or epiglottis. So what causes one person to snore, may not be what causes the snoring in another person.
However, there are some tongue, mouth and chest exercises that may help you if you snore because of the tongue or mouth factors. So why not give a try to these exercises? Read below to know about some of the tongue, mouth an chest exercises to reduce snoring.
How Can Tongue, Mouth & Chest Exercises Help Reduce Snoring?
Snoring is caused by vibration of soft tissue and muscles that constitute the upper airways. In people who do not snore, the tissues and muscles are firm and thus, do not vibrate when breathing. However, in people who snore, the soft tissues and muscles are floppy, this causes them to vibrate when breathing resulting in snoring sound.
What are the Tongue , Mouth & Chest Exercises To Reduce Snoring?
About 37 million adults in the United States snore regularly. According to the National Sleep Foundation, it is known that snoring is a problem that worsens as you age. The main culprit behind the snoring noise is the relaxed throat muscles, which cause the throat’s inner walls to become narrower and thus creating vibrations when you breathe. This can also result in sleep apnea. Let us see some of the tongue and mouth exercises that can help in reducing snoring.
Tongue Exercises To Reduce Snoring:
These tongue exercises are aimed at strengthening the tongue. Although, the tongue is the strongest muscle in the human body, it can get weakened at times. This weakness can lead to snoring while sleeping. So, doing some tongue exercises can strengthen your tongue and make it more flexible and thus reduce chances of snoring. Most of these tongue exercises can be done right before sleeping.
Note: Keep it strictly in mind that if you have been diagnosed with sleep apnea, ensure you follow the medical advice along with these exercises.
Tongue Exercise 1: Place the tip of your tongue against the mouth’s roof, just behind your front upper teeth and then slide your tongue backwards towards the throat. Then move forward and again backward. Doing 20 repetitions of this, 3 times in a day can control snoring.
Tongue Exercise 2: Suck your tongue upwards against the roof of the mouth. Press entire tongue against the roof. Doing 20 such repetitions, 3 times in a day could be beneficial in reducing your snoring.
Tongue Exercise 3: One more tongue exercise is to stick your tongue out, as far as possible and hold it for 2 seconds and then relax. Do about 10 repetitions, 3 times in a day; and you can get the benefits in the form of reduced snoring from this tongue exercise. This tongue exercise is similar to the yoga pose of Simha (or Lion).
Tongue Exercise 4: Push the back of your tongue downwards (towards the floor of the mouth), while keeping the tip of your tongue touching the bottom of the front teeth. Doing 20 such repetitions, 3 times in a day of this tongue could be helpful in reducing snoring.
Tongue Exercise 5: There is one more tongue exercise for controlling snoring. Stick your tongue out and stretch it downwards, while trying to touch your chin with the tongue. Hold this for 2 seconds and then relax. Repeat this 10 times. Again, stick out your tongue and this time, stretch it upwards, and try to touch your nose with it. Hold it for 2 seconds and then relax. Repeat this tongue exercise for 10 times to reduce snoring. Then after, stick out the tongue and move it side to side, holding on each side for 2 seconds. Make sure that the tongue is never curled and always straight while doing this exercise. Do, 10 repetitions, 3 times in a day.
Mouth Exercises To Reduce Snoring:
Below are some of the mouth exercises that involve the use of jaw, throat, and cheeks.
Jaw Exercises To Reduce Snoring:
If the upper jaw and lower jaws are not aligned correctly, then this can cause snoring. Since the tongue is anchored to the jaw bone, any misalignment of the jaw can cause the tongue to fall back and block the air passage partially, resulting in snoring. In case you have a minor jaw misalignment, these jaw exercises can help you correct it and help you control snoring. You can perform most of these exercises, before bed.
Jaw Exercise 1: Open your mouth and move the jaw to the right and hold for 30 seconds. Repeat the same on left side. Do, 3 repetitions of this jaw exercise in a day for reducing snoring.
Jaw Exercise 2: One more jaw exercise to reduce snoring is to keep your mouth shut and move the jaws in chewing motion. Make sure that your jaws move apart and touch again. The exercise will not be effective, if the jaws do not move apart. Make a “mmmmmm” sound, while doing this with your throat. Do this continuously for 30 seconds, and gradually aim at doing for 1 minute continuously. Repeat this jaw exercise 3 times a day for controlling your snoring.
Jaw Exercise 3: Smile as wide as possible and hold the smile for 10 seconds and then relax. Repeat this jaw exercise as often as possible. After all, smiling is good for your overall health and it also controls snoring.
Jaw Exercise 4: Open your mouth wide, keep your index finger on the front teeth and push your jaw down. Try to push as far as possible and hold it for 10 seconds and then relax. Do 20 repetitions of this jaw exercise, 3 times in a day to reduce snoring problems.
Throat Exercises to Reduce Snoring:
Throat exercises are aimed at strengthening the internal as well as the external muscles of the throat. Aim at doing all these throat exercises on a regular basis, for best results in reducing snoring.
Throat Exercise 1: One of the throat exercise to control snoring is to speak out loud all the vowels, i.e. A,E,I, O and U. Do this, continuously for 60 seconds, and aim at doing it for 3 minutes at a stretch gradually. Speak slowly at first and then gradually aim at speaking faster each day. Repeating this throat exercise at least 3 times a day could be beneficial in reducing snoring.
Throat Exercise 2: Sing La-La-La-La, moving up and down through different notes and pitches. Hold each La for at least 3 seconds. Repeat this 5 times. Then, do the same using Fa-Fa-Fa-Fa, and repeat this too, 5 times. Lastly, do the same with Ma-Ma-Ma-Ma and repeat this too 5 times. Do these throat exercises at least 3 times every day to reduce snoring. This throat exercises can help you reduce snoring naturally.
Throat Exercise 3: There is one more mouth exercise to control snoring, that makes use of the throat. With wide open mouth, contract the muscles at the back of your throat. Look in the mirror to see your uvula, move up and down. Do 20 repetitions of this mouth exercise 3 times in a day to reduce snoring. Aim at doing this throat exercise repeatedly for 30 seconds continuously for best results in reduction of snoring.
Throat Exercise 4: Keep your mouth closed and place your index finger on your chin and push it downwards towards the chest to tuck it in. You should feel the muscles on the side of your neck tense. Hold this position for 10 seconds and then relax. Repeat this throat exercise 3 times in a day to reduce snoring. Do 3-5 repetitions before going to bed for more effectiveness of the exercise in controlling snoring at night. This throat exercise looks similar to the Bandh yogasana. However, it is different in terms that Bandh yoga posture requires you to hold your breath, while while doing this throat exercise for snoring, you can continue breathing as normal.
Throat Exercise 5: This is a breathing exercise that can help you reduce snoring. Purse your lips and inhale through them, like, you are sipping through a straw. Then, flatten your lips press them together and slowly swallow. Do 10 repetitions, 3 times in a day.
Cheek Exercises to Reduce Snoring:
Mouth exercises for snoring also involve some of the cheek exercises. With age, our cheeks can lose their elasticity as the muscle, lose their tone and sink into the oral cavity. This can result in snoring, as they narrow the air passage. Do these cheek exercises religiously for more toned cheeks, which will control snoring and also make your face look younger.
Cheek Exercise 1: First, open your mouth wide, as wide as possible. Then, close it completely, pucker your lips like giving a kiss. Hold this position for 10 seconds. Do at least 10 repetitions, 3 times in a day of this cheek exercise for best results in controlling snoring.
Cheek Exercise 2: One more cheek exercise is to open your mouth, insert your index finger and push your cheek muscles away from your teeth on the left side. Do 10 repetitions on each side in a day of this cheek exercise to control snoring.
Cheek Exercise 3: While eating food after chewing; do not directly swallow it. Bite down, lift the tongue to the roof of the mouth while swallowing. Do this without tightening the cheek muscles. Do these, as many times as you can, to find best results in controlling or reducing snoring.
Tips To Do The Tongue And Mouth Exercises for Reducing Snoring
Below are some of the tips to do tongue and mouth exercises.
- Aim at doing all the tongue and mouth exercises regularly for best results in reducing snoring. Just like with any other exercise, if you do not keep up with these tongue and mouth exercises, you do not get the benefits.
- Begin slowly and increase the number of sets you do gradually. As well as the duration of these tongue and mouth exercises must be increased gradually for best results in controlling your snoring.
- Combine these tongue and mouth exercises with other activities, like commuting to work, doing household or walking your dog.
- Combine these tongue and mouth exercises with some home remedies for snoring, such as; Chamomile, Sage, turmeric etc. for faster relief from snoring.
- If snoring is hampering your daily life significantly, then consider using one of the Snoring Relief Devices, and simultaneously practice the tongue and mouth exercise to reduce snoring and get long term relief from it.
Conclusion
We know, snoring is one of the leading causes of failed or broken marriages in the United States. Do not let your snoring become a gap between you and your spouse. Perform the above mentioned tongue and mouth exercise to reduce snoring. If you do not find any benefits out of it, do consult with your doctor and seek expert advice and treatments.
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