Breathing techniques are among the many sleep apnea natural remedies, providing sufferers with ways to augment the effectiveness of prescribed medications or devices they may be using, or promote good nighttime breathing holistically.
Learning the right mouth and throat exercises is important as these may depend on the type and severity of sleep apnea you have. However, building muscle strength, reinforcing natural breathing patterns, and enhancing how muscles in your mouth and throat function can help relieve or reduce obstructions and restrictions within your airway.
While managing sleep apnea naturally is an aspiration for many, it remains essential to consult your physician or consultant before making any major changes and to ensure natural alternatives are combined with prescribed treatments in a safe and properly supervised way.
Breathing Techniques and Sleep Apnea
Alongside mouth and throat exercises, there are several nasal breathing techniques sleep apnea sufferers use, which, combined with lifestyle changes and education, can create a personalized approach to the condition. Also referred to as ‘oropharyngeal exercises,’ these movements have many applications to enhance the health and function of the muscles we use to swallow, speak, and breathe.
Because obstructive sleep apnea is characterized by the narrowing or tightening of the airway during sleep or is associated with momentary airway collapses, strengthening and optimizing the function of these muscles is thought to assist, although it may not always be a standalone solution for more complex cases of sleep apnea.
What Are the Benefits of Mouth and Throat Exercises for Sleep Apnea?
It is important to note that the advantages and impacts of breathing techniques and exercises will vary between individuals, often depending on the time you spend practicing per day and the number of days or weeks you commit to regular exercises. However, some sleep apnea sufferers report the following outcomes:
- Better muscle tone in the mouth and throat, potentially minimizing the likelihood of the throat and airway becoming obstructed during sleep
- Reductions in sleep apnea symptoms, with fewer instances of disturbed sleep and generally better sleep quality
- Higher effectiveness of conventional medical treatments such as a CPAP machine or mouth guard, possibly with the option to reduce pressure settings in line with symptom reductions made
- Affordability, with no cost associated with mouth and throat exercises, no expensive devices or medications, and the ability to perform techniques anywhere of your choosing
For most, mouth and throat exercises should be introduced along with an augmented sleep hygiene routine to see the biggest changes. Positive adjustments to create habitual sleep schedules, avoid alcohol and caffeine, and work towards a healthier, sleep-focused diet may also be recommended.
Varied Types of Sleep Apnea Exercises to Try
Multiple exercises and techniques exist, many of which are applicable to a broad range of sleep apnea symptoms and others that may be specifically relevant to the nature of the sleep disruptions you experience, as well as your lifestyle. Below, we have summarized the techniques you may be interested in while noting that this is not an exhaustive list:
- Tongue exercises, such as holding your tongue in a certain place and repeating it several times, can reinforce your tongue’s muscle memory and tone.
- Soft palate exercises involve breathing, blowing, or opening your mouth widely while making a noise to strengthen the muscles within your palate.
- Jaw and swallowing exercises can help familiarize the sensation of movements and relax your throat and jaw with neck stretches or those that simulate yawning and jaw holds.
Breathing exercises for sleep apnea also focus on using the diaphragm to provide better breathing. This teaches the diaphragm to contract, drawing air into the lungs and relax to push it back outward.
Combining Sleep Apnea Breathing Exercises With Other Options
If you are already undergoing recommended therapies or prescribed treatments for sleep apnea, there may not necessarily be any reason to consider changing them; instead, mouth and throat exercises can work in conjunction to assist with enhanced overall outcomes. However, you may also find that, over time, mouth and throat exercises, lifestyle changes, and positional adaptations to adjust the way you sleep can relieve pressure on your airway and produce excellent results.
Sleep Apnea Solution, the latest book from former sleep apnea sufferer, acclaimed researcher, and established author Dr. Dylan Petkus, provides further information, including the latest advanced breathing exercises to try for yourself!
