Sleep Apnea Exercises

Types of Sleep Apnea Exercises

sleep apnea exercises

You need exercises to help your weight loss program to have maximum effect as soon as possible. Besides physical exercise, which includes running, weights training, aerobic activity or swimming, there are other exercises that improve your lungs and throat muscles, such as:

Singing exercises - different sounds and tunes to focus movement in the soft palate, palatopharyngeal arch, tongue and nasopharynx.

These exercises cannot work for everyone. The action of the exercises is to tone lax muscles in the upper throat. They can only help when lax muscles are a significant factor.

Yawning also uses similar muscles. Try yawning repeatedly for a few minutes to really stretch the muscles. You can do this one anywhere as it’s a silent exercise.

Working out your throat muscles is the same as working out any other muscle in your body. You need to do it regularly in order to see any results.

It won’t happen overnight but gradually over several months you will start to notice that you don’t snore as much as you once did.

Yoga exercises

Yoga is appropriate for all ages and can greatly reduce stress and improve the quality of sleep. There are breathing and relaxation techniques that will relieve your sleep apnea.

The special type of yoga that promotes sleep is called Yoga Nidra, which in Sanskrit means Sleep. Yoga uses breathing and visualization techniques to help you relax, and it is recommended you do the exercises every night before sleep.

In this video you will see a couple of yoga exercises for sleep apnea:

Tongue exercise

When you snore it’s often the tongue that collapses and falls back down the throat, try sticking your tongue out and holding it there for several seconds.

Do this repeatedly and aim to stick your tongue out as far as you possibly can.

Jaw exercise

Close your mouth and act like you are chewing gum. Chew like this for a minute or so at a time. To do the exercise right make sure your molars on both sides move apart a little, and then touch lightly again. Also notice that your lips are supposed to be closed the whole time.

This exercise is pretty easy on your jaw because you are not actually chewing anything, but you might still feel a little bit sore in the beginning. Just take it easy-maybe chew for only a few seconds in the beginning and then increase the time you exercise.

You can make an "mmm" sound as you chew. This will open the throat better. Making an "mmm" sound is not necessary, it will just give the exercise extra boost.

Play didgeridoo - alternative treatment for obstructive sleep apnoea syndrome

Regular didgeridoo playing is an effective treatment alternative well accepted by patients with moderate obstructive sleep apnoea syndrome. This might be due to training of the muscles of the upper airways, which control airway dilation and wall stiffening.

Regular playing of a didgeridoo reduces daytime sleepiness and snoring in people with moderate obstructive sleep apnoea syndrome and also improves the sleep quality of partners.Severity of disease, expressed by the apnoea-hypopnoea index, is also substantially reduced after four months of didgeridoo playing

Here is a fun way to treat sleep apnea and snoring with didgeridoo!

For video about didgeridoo sleep apnea, visit my alternatives to CPAP web page.

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