Oral Exercises to Help with Snoring and Sleep Apnea

Рет қаралды 167,287

Күн бұрын

Mouth and tongue exercises using myofunctional therapy techniques have been shown to improve snoring and obstructive sleep apnea in about 40-50% of patients. It helps by increasing the overall muscle tone of the tongue and mouth thereby minimizing vibration and collapse from muscle flaccidity. In a recent meta-analysis, these exercises have been shown to decrease snoring intensity by 51% and decrease time spent snoring by 31%.
Easily performed at home, there are 6 basic exercises to do. Each exercise should be performed for 5 seconds and repeated a total of 3 or more times. Each set should be performed 2 or more times a day. If properly performed, you should feel tongue and throat muscle strain and fatigue.
Exercise #1: Stick Tongue Out (0:42)
Exercise #2: Suction the Tongue to Roof of Mouth (1:18)
Exercise #3: Push Tongue to Sides (1:45)
Exercise #4: Drop Tongue Down into Throat (2:01)
Exercise #5: While Pushing Tongue Against Teeth, Swallow (2:10)
Exercise #6: Vowel Exercises (2:21)
Didgeridoo (2:42)
Video produced by Dr. Chris Chang:
www.FauquierENT.net
For more info on snoring:
www.FauquierENT.net/snoring.htm
For more info on sleep apnea:
www.FauquierENT.net/osa.htm
For more info on sleep endoscopy:
www.FauquierENT.net/sleependo...
Check out our online snore store: www.FauquierENT.net/store_sno...
References:
Oropharyngeal and tongue exercises (myofunctional therapy) for snoring: a systematic review and meta-analysis. European Archives of Oto-Rhino-Laryngology volume 275, pages 849-855 (2018). link.springer.com/article/10....
Effects of oropharyngeal exercises on snoring: a randomized trial. Chest. 2015. doi:10.1378/chest.14-2953 journal.publications.chestnet....
Effects of oropharyngeal exercises on patients with moderate obstructive sleep apnea syndrome. Am J Respir Crit Care Med. 2009 May 15;179(10):962-6. doi: 10.1164/rccm.200806-981OC. Epub 2009 Feb 20. www.ncbi.nlm.nih.gov/pubmed/19...
Didgeridoo playing as alternative treatment for obstructive sleep apnoea syndrome: randomised controlled trial. BMJ 2006 Feb 4;332(7536):266-70. pubmed.ncbi.nlm.nih.gov/16377...
Risk of obstructive sleep apnea lower in double reed wind musicians. J Clin Sleep Med. 2012 Jun 15;8(3):251-5. doi: 10.5664/jcsm.1906. pubmed.ncbi.nlm.nih.gov/22701...
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Actor and Narrator: Janine Collins
www.janinecollins.com
#snoring #osa #sleepapnea #oralexercises #tongueexercises #mouthexercises

Пікірлер: 95

@fauquierent 2 жыл бұрын

*Check out our online snore store:* www.FauquierENT.net/store_snore.htm *For more info on snoring:* www.FauquierENT.net/snoring.htm *For more info on sleep apnea:* www.FauquierENT.net/osa.htm *For more info on sleep endoscopy:* www.FauquierENT.net/sleependoscopy.htm

@cottondog3607 Жыл бұрын

She's a trooper performing the exercises for the camera. This is really helpful and important stuff. Thank you.

@vibertgriffith2341 Жыл бұрын

Did the exercises once a day for only about a week. I have already noticed a remarkable improvement. I thank you and my wife thanks you🙂🙂🙂

@khinmi3159 6 ай бұрын

❤

@markmclanahan9699 5 ай бұрын

Are you still doing exercises and maintaining improvements ?

@incedofortis 4 ай бұрын

It works, I found another doctor explaining the same exercises and it works. First time I did it so much I felt pain sansation next day in the morning, however my wife said that I didnt snor that night, since then I don't snore

@keithharrison1453 2 жыл бұрын

I agree, face, neck, jaw, tongue and head movement exercises could, in theory, help anyone with Obstructive Sleep Apnoea (OSA). Indeed, it could be a factor not otherwise considered for those in late middle age, who have started to suffer from OSA, but who are not obviously overweight. The relationships within the upper airway, mouth and nose do become more relaxed and slack as we age so, exercising the muscles in and around those areas might just alleviate the problem, and could potentially reverse it. Same applies to everyone, of course, not just those of normal weight.

@gtrsteve 7 ай бұрын

Thank you for making this concise and effective!

@flyversusfly76 Жыл бұрын

You know what? I‘ve been doing these for some time (3 weeks?) and it absolutely helps, thank you so much. ❤

@LaughinLoneStar Жыл бұрын

Yep, same here. It really works. Wow.

@hepgeoff Жыл бұрын

Thanks so much for these exercises!

@cedricbench2543 Жыл бұрын

Short, concise, clear, thank you!

@FindingMyFilm 11 ай бұрын

Thanks for sharing this , have a lovely day 🙏

@eeg122 Жыл бұрын

Very good video. Will def try. TY.

@lesliec8069 Жыл бұрын

Thank you for sharing.

@MrMixolydian7 Жыл бұрын

I tried playing the didgeridoo outside, and it just gave me a tickle in my throat and slight cough. Fortunately, I heard my neighbor down the street singing “Ricola!”🎶. He came up and gave me a cough drop. All was well. 😉 All joking aside, these are helpful. Very similar to vocal training exercises my voice teacher had me do some years ago. Funny back then I didn’t have issues with sleep apnea. Thanks for this video.

@SukanyaKishan Жыл бұрын

Great video! Thank you!! ❤

@Scorpionwins23 6 ай бұрын

I've been doing these exercises for about 6 weeks and they are definitely making an improvement. I am walking a lot and dieting so there's a few factors that are contributing, but these exercises are definitely helping. I watch this video each evening and going through the routine, then read for an hour and do the exercises again as I am reading. It's is a great way to keep consistent and a good prep for sleep too. Thank you.

@ashuyoung Жыл бұрын

Thank you so much for this

@yasminehasham1060 Жыл бұрын

Thank you 😊

@vivekdesai8500 Жыл бұрын

Thank you

@ProphetOly 6 ай бұрын

I’m definitely going to show this to my husband, thanks a lot ma’am ❤

@warrentotheg 6 ай бұрын

You seem like a very kind person. Thank you for sharing this. I am hoping this will save my relationship. :)

@christianrodriguez1663 Жыл бұрын

Just LOVE IT

@PierreLaBaguette 3 ай бұрын

0:43 - stick your tongue out 1:19 - suction the tongue to the roof of mouth 1:45 - push tongue to side of mouth 2:02 - drop tongue down into throat 2:10 - try to swallow while pushing tongue against teeth 2:21 - mouth the vowels of the alphabet AEIOU

@pdxoregon1 Ай бұрын

❤

@unclemony5939 Жыл бұрын

These tongue exercises must work for me, they’re that good.

@kevsrayuy2239 Жыл бұрын

I had snoring problems during my teenage days.. I can even remember my father used to cover my mouth at times.. And until now, I still have it..

@christianrodriguez1663 Жыл бұрын

Angel 🙏

@Bill0102 6 ай бұрын

I'm infatuated with this. I recently enjoyed a similar book, and I was truly infatuated with it. "Better Sleep Better Life" by William Brook

@mayaflynnster Жыл бұрын

Maya's mom here: I have a soft , circular pull-on headband/scarf affair I wear sometimes to simply keep my mouth closed while sleeping...it is also warm to have around my neck and quite comfortable, I hardly notice it.

@Timetravel1111 Жыл бұрын

Humm where to get a digerydo

@luisfelix7989 Жыл бұрын

WOW!! DID NOT KNOW OF ALL THESE THINGS FOR BETTER LIVING UNTIL TODAY. THIS CHANNEL IS BETTER!! WHY?? BEAUTIFUL WOMAN THE PRESENTER!!

@ashmac87 Жыл бұрын

I finally have an excuse to buy a didgeridoo! Heck yes!

@flyversusfly76 Жыл бұрын

That‘s funny because the didgeredoo kind of sounds like snoring while healing snoring. Thanks i will try out these exercises.

@ChristmasEve777 Жыл бұрын

You make the noise during the day instead.... you get it all out before night. Nice trade off 😀

@sharilandgraff8 5 ай бұрын

Hoping these help becuase my dental device is causing pain and bite issues

@kallepunkken Жыл бұрын

Partners: complain about snoring Snorers: Start playing didgeridoo

@mtwata Жыл бұрын

HAHAHA

@HappyGuy456 7 ай бұрын

LOL

@enriqueroellesende4764 4 ай бұрын

No entiendo nada

@Jumpnjacksdaddy 5 ай бұрын

I had to clean my screen at her 3rd tongue exercise 🤣🤣🤣🤣

@mamanialexander3247 7 ай бұрын

Performe for 5 seconds Repeat 3 or more times 👍

@TheBennik Жыл бұрын

Any reason this woman isn't in the movies? #cameralovesher

@LeoBlight 2 жыл бұрын

Nice, how long does it take to see results?

@leondbleondb Жыл бұрын

A study shows about 3 months

@maxulmer5009 Жыл бұрын

It's not a silver bullet by any means, but mine gradually started getting better within the first few days. But as mentioned above complete relief (from mild sleep apnea) takes a couple months. This doesn't necessarily cure your sleep apnea, especially if you're moderate or severe.

@sacq13 Жыл бұрын

@@maxulmer5009 so what’s the cure for moderate one

@flyversusfly76 Жыл бұрын

@@leondbleondb i‘ve had drastic improvements after less then one month

@ChristmasEve777 Жыл бұрын

@@maxulmer5009 awwww dang it. Just a few days for snoring but months for mild sleep apnea. I'm trying to alleviate both. I'm hoping for a good outcome because my apnea is just mild. I guess I'll have to be patient - just started this today.

@Shinojani Жыл бұрын

I will try is from today 15-07-2023

@mtwata Жыл бұрын

How's it going so far?

@ChristmasEve777 Жыл бұрын

@@mtwata Wow!! It didn't just silence his snoring. I guess it silenced HIM 😜

@bufnyfan1 Жыл бұрын

what about blowing up a balloon? inhale only through your nose and exhale into the balloon and repeat until the balloon is almost completely filled without bursting (keep your lips closed onto the balloon)

@blitztim6416 Жыл бұрын

I realized that I don’t yawn as much as when I was younger. I would resist yawning. Now I let myself yawn. Feel what happens when you yawn.

@patriciabrinkman-falter6322 6 ай бұрын

When you yawn the back of your tongue goes down and the soft palate rises. Hold for 10 counts to tone that area This is a great exercise for the or pharyngeal area.

@polapaul Жыл бұрын

Doing some of these exercises make me cough uncontrollably

@rubennunes708 Жыл бұрын

me too, specifically 3 and 4. the others were fine.

@GM_FtblA Жыл бұрын

This only works if you are a snorer or have mild sleep apnea People with more severe need treatment ie a CPAP machine

@ChristmasEve777 Жыл бұрын

Yup!! I'm trying this, starting today, because I have mild sleep apnea. I hope it works!!

@doyouluvit Жыл бұрын

2:43 get the heck out of here with that

@_4lec Жыл бұрын

Don't knock the didge

@yonemitsu1 Жыл бұрын

I would like to know why the sleep Dr doesn’t tell us this

@mtwata Жыл бұрын

Because he would lose a client

@ChristmasEve777 Жыл бұрын

@@mtwata It's all about money. Unbelievable.

@MindDrip Жыл бұрын

4th exercise is very unclear. You "drop your tongue to the back of your throat" but you don't say in which way, do you curl your tongue upward and back? or do you curl it down and inwards? next time would be great to include an illustration of what's going on inside your mouth because we obviously can't see it from the outside

@omahhumvajragurupadmasiddhihum Жыл бұрын

I find that curling it downward really works the muscles... Anyway you should try for yourself and you will know

@ChristmasEve777 Жыл бұрын

It looked to me like she stuck her tongue up and back. I could see it in the video before she closed her mouth most of the way.

@patriciabrinkman-falter6322 6 ай бұрын

If you trace your tongue tip on your palate from your front teeth back to your throat and hold 3 counts that is what she is showing. Trace back to your front teeth to finish the exercise. I'm a myofunctional therapist

@MindDrip 6 ай бұрын

Thanks for the clarification@@patriciabrinkman-falter6322

@CJ-vq5tg 6 ай бұрын

…..that’s what she said??….

@mr2cam Жыл бұрын

Great video, after watching it I am curious the percentage of lesbians that have sleep apnea, thanks!

@Ryan20001 Жыл бұрын

I was suffering from sleep apnea, insomnia and restless legs overall just not a good life. Until I found out that vitamin b1 was what I needed. It also stopped my coughing reflex I had started having from drinking anything. Vitamin b1 200 mg twice a day. Got rid of my restless legs, sleep apnea insomnia and the choking when I drank something. I had bed suffering with restless leg for 20 years. B1 try it..

@classvamaths1666 Жыл бұрын

Take Vitamin b1 200 mg twice a day for how many days brother?

@Ryan20001 Жыл бұрын

@@classvamaths1666 The B1 I took about 2 to 3 days then I could tell that it did start working for restless legs and I was resting better. I started with one 200mg a day and then after a week I did one in the morning and one at night. Then 1 week after that I was taking one 200mg in the morning, one at noon and one night. I had been taking magnesium for years which was not working as much as ot did. Then in about 2 weeks I got relief from sleep apnea, and I noticed that I was not straggling on water. The sleep apnea can be caused by a nerve. I noticed a sensitivity as well when getting strangled so it seems that's a nerve issue but when the water or drink hits the back of the throat it triggered the choking/strangling. Now if I forget to take it I notice the difference in about 3 days or a week that I need to take it. I took the 1 a day then 2 a day and then 3 a day. 1 month after the 3 a day I cut back to 1 a day because I had the B1 built-up in my body enough I could tell I didn't need as much for me personally. Balance it with 1 B12 if you feel you need it.

@Ryan20001 Жыл бұрын

@@Leb4ever I took magnesium and potassium for years and at some point it wasn't helping. I was getting a nervous feeling at the top of my knees that was awful at night. So I found that B1 was supposed to help it restless legs. It did work and for a lot more. Helped with my restless legs, sleep apnea, getting choked/strangled when drinking anything and it helps you rest in general.

@classvamaths1666 Жыл бұрын

@@Ryan20001 did u suffer from central sleep apnea or obstructive sleep apnea? I m suffering from obstructive sleep apnea. Wondering whether vitamin b1 help me in my obstructive sleep apnea