My doctor told me that I'll have to live with my CPAP machine for the rest of my life. Then I just got back to shape, shed 50 kilos (!), and voila, no more sleep apnea or snoring! Absolutely reduce your weight if you snore or have obstructive sleep apnea. It's worth it!

Lots of exercises. I took notes. Hopefully this covers the list effectively. Thanks, Dr. Mandell.... 1. Say AEIOU - stretched out changing pitch and tone….. 2. Push tongue into back of teeth and then curl it back into your hard pallet to strengthen tongue and throat muscles. 3. Push tongue up into hard pallet for 5-10 seconds, 5 reps. 4. Push tongue down into soft pallet for 5-10 seconds, 5 reps. 5. Breathe in through nose, and out of one nostril. Do both sides 15-20 times 6. Push tongue up into hard pallet and flick as you move your jaw down to make the ‘knocking’ sound. Do for 60 seconds. 7. Contract your uvula like you are gagging for 30-45 seconds. 8. Move jaw to right. Hold for 30 seconds. Do the same on the left. Do about 5 reps. Strengthen facial muscles and jaw. 9. Sing - great for throat muscles. 10. Curl your tongue. Hold for 10 seconds. Do 3 sets. 11. Stick tongue out and try and touch your nose. 10 seconds, 3 sets. Tones back of throat muscles. 12. Stick tongue out and push it into outer lip like you are trying to get something from the corner of your mouth. 10 seconds hold, 5 reps. 13. Take a spoon - push tongue into the spoon and hold for 10 seconds, 6 reps. 14. Drop weight! 15. Rid diet of excess sugar, do more exercise, more fiber, sleep on your left side or if on back use an incline

I can already tell I'm gonna feel it in my tongue and jaw tomorrow!

Definitely trying this because I am exhausted and I've tried everything else 😴

The two most important aspects of correcting sleep disordered breathing (aka snoring and sleep apnea) is fat loss and learning to maintain proper oral posture (tongue resting on palate, lips sealed, and nasal breathing). There were some good exercises here in training the tongue to help maintain the necessary muscle tone!

Who knew my mouth and tongue has so many muscles!! Thank you

I have been suffering from snoring to the point that my little kids complained. They couldn’t sleep when we shared rooms at hotels on vacation. 😮 But I did not want to use a CPAC machine. You are Such a great person Wonderful warm Caring So personally invested And you give such practical advice on small things medical issues that no one else has ever talked about. But these little things matter and actually address big problems; all this knowledge matters; and they work. And I love your holistic approach. And I love your quotes. I am so thankful I found your channel. 😊

I think it will help with double chin etc, great thank you will be doing everyday. Can’t wait to see my family’s reaction - I don’t care 😁

Dr Alan Mandel, thank you so much. I have learnt so much from your programs. My life is never the same. Big transformation. God bless.

Dr. Mandell, you are the truth!!! I am supposed to pick up a pap machine next week, but I will be canceling it after seeing this video. I'm halfway there, I've lost 35 lbs, been off of sugar for 9 mont's and I do intermittent fasting. Now all I have to do are these exercises and I should be good!!! Thanks again for helping me on saving my life. ❤

Thanks doc, I had my husband watch this because he has obstructive sleep apnea. He even snores when he’s on his stomach. He is obese. Thank you for your suggestions. God Bless 🙏🏼

I will definitely ask my husband to do these! Thank you!!

Thank you for your videos; this one in particular. I have been practicing your steps for a little while. I believe what you're saying. Life changes at 69 are difficult but, I like the way I have been looking and feeling now, for the past 10 months. I have huge tonsils and adenoids. When I was a child my mother allowed me to take a neighbor friend along with our family on a country outing. After two nights of that outing, my friend asked my mom if she could send her back home. She said she couldn't sleep because I snored loudly. I have always snored. I was a very thin child back then. Today, I'm 50 lbs. overweight. I have lost 18 lbs in the past 10 months. I still snore and, sometimes I get scared about going to sleep. I aspirate...SOMETIMES. My esophagus is faulty. I have to tell you, however, I keep on exercising and now, these new exercises will help me even more! Thanks again! 😊

Thank you. They were too many exercises to remember. I'm still very grateful for your messages. I praise the Lord for having you and your will to help us heal ourselves through your messages.

My husband truly needs this video and he’s now doing your exercises here. He is very fit, but snores loudly and needs to do these. And I’m doing these as you speak. WoW, they are great for those muscles! Thanks ❤❤❤

Love you, Dr. Mandell!

So glad you posted this regatding sleep apnea - will do these! Thank You☘️

You are changing my life!!🤗🤗🤗

Can't wait to see what else you have up your sleeve!

Love these exercises 🎉thanks doc.

Doctor Mandell, i would talk for a spell, but I don't have time 😊 I have my work cut out for me today ❤ I can't wait to do these exercises again ❤️ Love to you Doctor Mandell for your time toward each of us ❤️

Thank you Doc for this healthy tips God bless

I will try thie exercises hopefully this is the answers for my prayers thankful to you Dr.mandel God abides u for healing ideas ❤❤❤

Thanks a lot Dr Mendel for sharing this video stay bless 🙏

Thank you dr.mandel and may God bless you more

I will try these right away. Thank you for sharing this.

Loved it thank you Doc! ❤

Makes so much sense. So much food is soft so our muscles get weak. Also sleep aids relax those muscles and cause one to fall into apnea. Could you address that specifically in a future video? Ty Doc!

Thank you for these exercises.

Thank you for all your videos ❤❤❤

THANK YOU, THANK YOU, THANK YOU Dr Mandell! My son recently had a sleep study for snoring; one of the documented prolonged pauses was 2.58 minutes. He of course was recommended to go on CPAP, which he won't use because he can't stay asleep while hooked up. I will definitely forward this on to him.

Thank you doctor Mandell .God bless you

Thank you for all you do!

thank you thank you thank you thank you thank you thank you, thanks for sharing ❤😊

Will do thank you Dr Mandell u are the best ❤❤❤❤

Dr mandell good morning thank you for sharing this video God bless you being a solution giver to people problems have a nice day ❤❤

Love how you make exercise quick and fun. 😊❤

Your lesson came in the right time, when I have just started experiencing snoowering issues. Thank you so much Doctor mandell.

You're amazing 👏 💖 always something new !!

Awesome. Every time.

Thank you so much. I’ve been on my machine for five years and really doesn’t do too much for me, but it helps with my breathing.❤😊

Thank DR. Great tips. 😊

Hubs and I were just talking about this the other day. Thanks for the tips and exercises!

Thank you Doctor Mandell 😊😊

Thank you so much God will pay you for your kind heart . This video was helpful.

Thank you for your work, doctor. i got alot out of this video.

God bless you Dr. Mandel With all due respect, you have SO many great exercises I already am using, many for sleep, hair brushing, tapping my forehead, pinching my ankles, pinching my hand in the thumb indentation, on and on. I don’t realistically think I can keep track of, keep up with, a dozen daily exercises. You are a gem, a natural treasure, but any suggestions? All of your ideas are stellar? Maybe a book, that we could put post it tabs on the most helpful? Thankyou. ❤

Dr.A. this is a lot but well worth a try.✌🏾 Thanks.

Awesome. I'm singing right now. ❤

I'm sure that the partner will never do this daily lol 😂😅😂 but thankyou doc you are so kind to show this for everyone ❤xx Becky 🇬🇧 🇬🇧 XX

Thank you for giving instruction example 🙏

Thank you!❤🙏🥰

Thank you doctor 🙏❤️🌷Many blessings 🌷🌷

Fantastic exercises!

Thank you Dr. Blessings

Thanks Dr Mandell you are a God send 🙏 my husband snores some times I have to leave the room...Sylvia

YOU ARE JUST AWESOME, THANK YOU, GOD BLESS!, SAI RAM!!! Jeevan Sekhar Reddy.M, India.

Thank you Dr Mandell. As one gets older it's important to keep these muscles strong. I'll give these a go and show them to my husband as well. Never know, I may be able to move back into the bedroom if I don't have to listen to the thunder of snoring. 🤣

❤Thanks...Doc

❤thanks for sharing😇❤😇God bless😇

Love this ! I have sleep apenia ,but donot use any thing . I will do these exercise dailey .thank you Dr Mandell ! You are such a blessing to me .God Bless you .

I have been on a cpap for many years. When I started on the cpap, I was much younger and not overweight. Recently, I was in the hospital, and the pulmonologist told me I needed to be on a bipap machine. Thank you for these exercises.

Thanks for sharing doctor

Thank you for sharing what a lot of useful information. I will definitely put this into practice.

Thank you Doctor

similar tips were in a snoring app I used. Good stuff

Thank you!!!

Great !

Hope it works …thank you

Awesome thank you

You are right! I discovered some muscles that I never knew were ever there! And utilized muscles that I probably have never utilized before (as you said in the video 7:34 ) Thanks for this video!

Just done this for the first time and omg I never realised my face had this many muscles 😂 I can really feel they've all had an amazing workout! Thanks so much

Thank you...

thank you dr.

Thank You

Very doubtful... But I'll try these exercises.

Thank you

Love Dr. Mandell. Think these will help but I will continue to tape my mouth at night.

👋Than you👍🙏

Makes sense👍

Thanks

❤ thank you doctor do I have to do all these exercises or can I just choose three?

My daughter has to use a CPAP machine so I’m sharing with her!

Thank you for the video will do the exercises, I have sleep apnea and on a cpap machine

I would love to exercise my uvula. But an ignorant ENT cut it out in 1998….to correct sleep apnea. In my ignorance, I let him. They didn’t tell me it was a little irrigation sprinkler that kept my throat moist. Had I known, I’d still have my uvula. It was a horrific experience that I would never recommend to anyone. If we had the internet back then with all the info available now, it would not have happened. In my sleep lab study, I stopped breathing 61x in 8 hrs. I was not overweight. I’ve had it since I weighed 95 lbs when I was 18 years old. I am going to try these exercises and see how it goes. THANK YOU Dr Mandel for more helpful knowledge!🙏🏼🥰

Please discuss what foods are good for treating TB infection completely.

Great video as always, Doc! I'm about to be tested for sleep apnea as well. My doctor feels strongly that I may have it so I will definitely do the exercises from this video. I'm severely asthmatic and it's hard keeping weight off with all the steroids. Any suggestions for me/us please?

Dear Doctor.. Please make a video for reducing Double Chin PLEASE Doctor Mandell

i do have a cpap machine Dr. M thank you

Thank you Dr Mandell. Ur a star xxx❤

First, thank you for all that you do. Second, are we doing the bulk of these exercises throughout the day or before bed?

At my sleep apnea test, I was told to sleep on my back, but it didn't make sense when I'm a side sleeper so I was allowed to start off on my side. Less than a hour later the tester had me sleep on my back, first without CPAP and then with CPAP. My test results showed: 1) I did NOT have sleep apnea WHEN sleeping on my side, 2) I had sleep apnea when sleeping on my back, and 3) the CPAP machine prevented sleep apnea when sleeping on my back. Since I'm a side sleeper, it didn't make sense TO ME to go the CPAP route. AGAINST DR RECOMMENDATION, I put pillows behind me that prevent me from rolling on my back while sleeping and I no longer wake up with headaches! I've also lost 88lbs since then which no doubt also helps. I hope my experience helps you!

I snore when I sleep on my back, I often wak myself up. its so annoyjng as its better for wrinkles. Will try this.

Super

🤪Thank you for sharing 😘✌️💞🤟

I just created a Word file with advice I'm getting from your videos. My goodness, you provide a lot of good advice on all sorts of things! I quickly notice improvements. Facial skin condition. Blood pressure. I've never been overweight, but from a family of champion snorers. I sleep like a baby, but no one else does. Recently, I've taken up polyphonic overtone singing (not in bed), which my husband seems to dislike even more than my snoring, but I'm finding multiple health benefits from it. That is creative use of vowels. Fun as anything! Check out the MRI of Anna-Marie Hefele. It's amazing what the tongue can do. I will add your exercises too.

After 3 months of nocturia, it went away same day I did the tongue excersices which i found on a video by an ENT doctor.

❤❤❤

440) merhabalar deyerli bilkilerinizi izledim dostum iyi günler diliyorum sellamlar 🔔👍🔔👍🔔👍

Effective and funny 😂🤣🤣