There are many ways to cope with sleep apnea symptoms. In more severe cases, symptoms such as loud and persistent snoring, high frequency and prolonged periods of shortness of breath, depression and extreme cases of EDS or daytime sleepiness, will require more decisive intervention. It can be CPAP treatment or surgery. Although CPAP and sleep apnea operations are costly, painful or sometimes devastating, they provide a quick solution to these symptoms.
For mild and moderate cases, there are sleep apnea exercises designed to ease breathing and reduce snoring. These exercise modes are designed to strengthen the muscles of the throat and tongue, preventing the weakening of tissues that block the passage of air during sleep. However, like all exercises, does not give instant results. Improving is gradual, depending on the regularity of exercise and the severity of sleep apnea symptoms.
Exercises for the throat in sleep apnea:
Exercises with chewing gum. Imagine you’re chewing gum. Make sure your root teeth move. Your mouth should remain closed. Start with a few minutes of chewing and gradually increase the duration. By adding “mmm” sounds to the chewing process, you can open your throat wider.
Exercise on yawning – simulate a yawn, trying to open your mouth as wide as possible. You can also trust your language as much as possible.
Practice vowels – read vowels as quickly and clearly as possible within 3-5 minutes. Start training with gentle sounds, and then gradually raise the level of voice. You can end the exercise by shouting.
Singing exercises – just write down your favorite song and sing from the heart and soul.
Swallowing exercises – bite your tongue slightly, then swallow it at least five times.
Exercises for language with sleep apnea:
Pressing on the palate – tap the back of the front teeth with the tip of the tongue and slowly roll it back.
Lip Route – Lick the upper and lower lips in continuous circular motions. Make a few clockwise turns and do the same counterclockwise.
Stick out the tongue – stick out the tongue as far as possible. Hold for a few seconds. Back up, inhale and repeat.
Tsk-tsk sounds – place the tip of your tongue right behind your front teeth again. Make quick tsk sounds for at least a minute. Relax and repeat.
Tongue Rove – swipe your tongue quickly on the inside of your mouth. Apply foam to the front teeth, then to the upper and lower mouth.
Exercises for the jaw with sleep apnea:
A stick for the jaw. Cut a pencil or stick between your teeth for at least 10 minutes or as much as you can, just before bedtime.
Wave the jaw – position the lower jaw as far to the right as possible and hold it for at least 30 seconds. Then turn right, hold again for 30 seconds. Repeats.
There are also other sleep apnea exercises to reduce or even eliminate sleep apnea symptoms. Yoga Nidra is a yoga program designed to help you breathe and relax for better sleep. Again, the results do not come overnight, as it takes time to build muscle and strengthen tissues. The key to a successful exercise program is commitment and consistency.
