throat exercises for sleep apnea

Four Easy Throat Exercises For Sleep Apnea You Can Do At Home

Relaxing and strengthening the throat is the easiest way to help prevent the occurrence of sleep apnea. There are many simple exercises you can perform to help relax these muscles, but if the apneas are sever, remember that these exercises are not a cure for sleep apnea and should not be relied on entirely. Below are four different exercises you can do in the comfort of your own home to help ease sleep apnea over time:

1. Purse your mouth: Tighten your lips and push them forward. Make the muscles at the front of your mouth as tense as you can stand, and hold it there for thirty seconds to a minute. Don’t worry if your lips begin to slightly tremor; this is a natural muscle reaction and is no cause for worry. The exercise is beneficial because focusing the tension on the front of the mouth allows the muscles in the back of the throat to relax.

2. Use your vowels: Repeating vowel sounds is a great way to help stretch out all the muscles of the throat. A good stretching of these muscles allows them the ability to relax and move freely. Repeat each vowel sound for thirty seconds to a minute. Vary between short sounds and long sounds during the repetition of each sound; this allows a full stretch of the throat so it can act at its full potential. Allow yourself to exaggerate each sound; have fun with the exercise.

3. Don’t forget the jaw: Too often, people who suffer from apnea tend to forget all of the different components that the disorder entails; the throat and respiratory muscles are not the only areas that need to be exercised. The jaw, and the muscles that relate, hold a tension that often goes unnoticed. Tension in the jaw leads to tension in the neck and throat. It is almost impossible to have a relaxed throat without a relaxed jaw, so focus on releasing those muscles. Hold your lower jaw for thirty seconds on the right side of your mouth, and then thirty seconds on the left. After that, allow your jaw to hang completely loose and give all of the muscles around your jaw a deep massage. Remember not to let tension creep into your neck while performing these exercises.

4. Repeat, Repeat, Repeat: Muscle memory is an important factor in the prevention of sleep apnea. Through consistent practice of muscle manipulation (tensing and releasing), the muscles begin to naturally remember where to go with little or no effort. Practicing these exercises everyday will lead to greater sense of ease during sleep.

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