5 Effective Oropharyngeal Sleep Apnea Exercises that you can Attempt at Your Home
Sleep Apnea Exercises for Throat and Mouth
Throat and mouth sleep apnea exercises work with jaw, soft palate,
tongue and throat.
All of these sleep apnea exercises are largely considered as the
highly efficient kinds of oropharyngeal exercises. The five kinds of sleep
apnea exercises that are discussed here, have also been studied comprehensively
academic research people and by professionals for example speech analysts.
The subsequent sample exercises are particularly made for dealing
with obstructive sleep apnea areas. The help with the four regions of throat
and mouth described earlier.
If you are a sleep apnea patient, you will require your throat and
mouth muscles toned and firm but still stretchy. Though you will possibly be
willing to exert specifically on any one region, however do not neglect the
adjacent muscles as well.
Sleep Apnea Exercises 5 Effective Exercises To Try At Home
Oropharyngeal Exercise for Throat
Tiger Yell
In order to carry out this exercise you open your mouth broad and
imitate the tiger’s face, which is going to roar or yell. You do not require to
actually yelling unless you intentionally want to. The purpose is to make your
throat back muscles strong.
Procedure of Doing Tiger Yell
Ø Position
yourself facing a mirror.
Ø Wide open
your mouth as much you possibly can and extend your tongue forward as farther
as you possibly can. Keep the position of your tongue downward such as you are
licking your chin.
Ø While
sticking out your tongue, the uvula (a small bell shaped tissue present at the
back of your mouth) should move upward.
Ø Initially,
you may need a mirror to make sure that the uvula is in fact moved upward.
Soon, you will not need a mirror and sense yourself when the uvula is moved up.
Ø Seize the
upward position of uvula for about five seconds and let go.
Ø Go over
from steps 2 to 4 for about ten times.
Oropharyngeal Exercise for Tongue
Studies have proved that half an hour of regular tongue work outs
can considerably minimize the circumference of neck, reduce sleep apnea and
snoring. Jaw muscles also get strengthened by doing tongue exercises.
Tongue Slide
The purpose is to tone and make the muscles of your tongue and
throat strong.
Procedure of Doing Tongue Slide
Ø Look
straight in front while keeping your head up. In the beginning, you can utilize
a mirror to confirm the correct position of your head and eyes.
Ø Position
your tongue tip next to your upper teeth backside.
Ø Then
gradually move your tongue towards the backside as much as it can go down to
your mouth’s roof.
Ø Seize it
for some seconds and let go.
Do you suffer from Sleep Apnea and snoring? 4 exercises for you.
● Soft Palate Exercise for Sleep
Apnea
A relaxed, weak, soft palate can move into your throat opening
during sleep. Exercising your soft palate and uvula will elevate these muscles.
Your throat will expand and your respiratory system will also benefit from soft
palate exercises.
Oropharyngeal Exercise for Soft Palate
If your soft palate is weak and relaxed then it can shift in to
the opening of your throat while sleeping. Exercise of uvula and soft palate
will strengthened these muscles.
Blowing
of Soft Palate
You can carry out this exercise while sitting or standing.
Procedure of Doing Tongue Slide
Ø With
closed mouth breathe in softly with your nose.
Ø Drive out
air from your mouth while pressing the lips jointly in order to create
resistance. Keep the driving out course for five seconds.
Ø Make your
abdomen tighter during breathing out.
Ø Go over
the above three steps ten times.
Ø Carry out
these steps four times daily.
Oropharyngeal Exercise for Jaw
A stiff jaw puts force on the respiratory channels. Oropharyngeal
exercises for jaw assist to relax and loosen the muscles of the jaw and further
tone the muscles of the tongue as well.
Jaw
Stress Release Exercise
Utilize a mirror to make sure that the jaw is functioning down and
up.
Procedure of Doing Jaw Stress Release Exercise
Ø Simply
let you teeth touch together while your mouth is closed.
Ø Lay your
tongue tip in a resting pose at the back of your front upper teeth.
Ø Curve the
tongue in opposition to your mouth’s roof.
Ø Slip the
tongue’s tip backward as much as you can alongside your mouth’s roof.
Ø Hold the
tongue in the same pose and gently open mouth till the tongue can no more relax
on your mouth’s roof.
Ø Go over
steps 1 to 5 for about five minutes daily twice.
Singing Oropharyngeal Exercise
Although, it is amazing that singing is the most excellent method
than can make the muscles of your throat strengthen together with vocal cords,
which is your throat’s strongest muscle. However, this is not like an ordinary
singing that you sing while showering.
Actually, this means uttering some particular tunes and sounds,
which mainly concentrate on the motions of nasopharynx, tongue,
palatopharyngeal arch and soft palate.
The singing oropharyngeal exercises for sleep apnea are perfect
for toning the sloppy upper throat’s muscles.
The actual purpose of these exercises is to make strong the
throat, tongue and soft palate muscles to avoid vibrating or collapsing while
sleeping at night.
These exercises are amazing to perform and the vocal chords will
feel affection for you in instances when you do not sing well for the reason
that the vocal chords can’t listen.
Procedure of Doing Singing Exercise
Ø Stand of
sit in an easy posture while keeping your backside straight.
Ø Sing “Ung
gah”. By singing “Ung” your soft palate will stir downwards touching your
tongue’s back and by singing “gah” it will stir upwards and far from your
tongue’s back.
Ø Carry on
singing these words vigorously several times daily for few minutes.
Didgeridoo Oropharyngeal Exercise
How to Improve Range w/ Vocal Exercises | Singing Lessons
Didgeridoo Oropharyngeal Exercise
Over a millennium ago, a wooden, long gadget developed by native
Australians is known as didgeridoo.
It’s a highly simple gadget but still you need some ability to
play it. You upper airway muscles will get strong, when you become skilled at
playing didgeridoo by employing circular breathing technique.
The actual purpose of didgeridoo workout practice is to widen the
air passage and harden the walls of the air passage to acquire control and
muscle tone.
Procedure of Doing Didgeridoo “Circular Breathing”
Exercise
Ø With a
didgeridoo lying in between your feet on the floor, be yourself seated
conveniently in a chair.
Ø Filling
your mouth with air and then put your lips tightly on the didgeridoo’s tip in a
manner that your mouth still remains filling with air.
Ø Breathe
in and breath out little by little by way of your nose a number of times till
you realize the detach events of respiration with your nose and keeping a
provision of the air in mouth. Calm down.
Ø Breathe
in with your nose and then breathe out with your lips inside the didgeridoo at
the same time keeping your lips firmly hold on the didgeridoo tip and the
cheeks puffing out.
Ø Carry on
with this “circular breathing” exercise modal. The modal is basis to performing
the device and permits the constant monotonous voice to continue uninterrupted.
In the beginning, you probably can only create a shrilling sound.
Ø However,
with time, you will be able to mix together two movements into single “circular
breathing” sequence, which will make the muscles of your lungs and mouth
stronger.
3 Didgeridoo Exercises You Should Do Every Day
Yoga Exercises for Helping Sleep Apnea
Two kinds of yoga exercises are available for helping sleep apnea.
First one is for losing weight and other one is related to breathing.
a)
Incase overweight and obesity is the actual reason for sleep
apnea, then yoga together with diet planning is able to assist you in the
weight losing program.
b)
While yoga can also help you in deep breathing, sitting in correct
pose and in increasing the levels of oxygen in the blood.
The increase in the oxygen levels will help you discharge toxins,
increase energy level and better your metabolism.
Additionally, your several emotional and physical aspects that
take part in promoting sleep apnea will also get better.
Procedure of Doing Simple “Yoga Breathing” Exercise
The purpose of this exercise is to improve your throat blockages,
tone the upper air passage and boost the capacity of your lungs.
Ø Cross
your legs and be seated on the floor, now position both of your feet on the
differing thighs at the same time keeping the upper body in a straight line.
Ø Rest in
this posture, respiring profoundly by way of nostrils with closed eyes.
Ø While
inhaling contract the muscles of your neck and make a low grumbling supple
sound.
Ø Seize
your breathing for as much length as you are able to.
Ø Close any
one of the nostrils with the help of a finger and breathe out from the other.
Ø Go over
steps from 2 to 5 while changing the order of opening and closing of the
nostrils.
Ø Go over
the complete procedure 3-5 times daily for several minutes.
Buteyko Oropharyngeal Technique
The Buteyko technique is a potentially useful and dynamic work out
in helping out all sleep problems in patients above four years of age.
Dr. Konstantin Buteyko developed this breathing technique in 1950s
in Russia and it was primarily proposed for the sufferers of asthma.
The Buteyko technique provide basis to chronic hyperventilation
patients to relearn the correct procedure of breathing, which enable their
breathing system to calm down and offer valuable sound sleep.
Although, Buteyko method has no such clinical trials that are
extensively recognized, however, “doctors testimonials” have been published by
the “Buteyko Institute of Breathing and Health” Australia headquarter.
The exact institute has also published a “breathing retraining
survey”, which consists of 1100 people and concludes that 95% of sleep apnea
patients had shown improvement in their sleep.
Procedure of Doing “Buteyko Nose Breathing” Exercise
In case you are not able to find a Buteyko instructor or clinic
and willing to attempt the buteyko exercises, then follow the following steps:
Ø Keep your
feet flat on the floor while sitting conveniently in a chair.
Ø Inhale in
gently and slowly, no inflated breathing.
Ø Seize
your breathing for some seconds.
Ø Breathe
out gently and slowly.
Ø Go over
steps 2 to 4 for about 3 min.
Remember:
With the passage of time, make an
effort to withhold your breathing comparatively for extra time before breathing
out. Breathe out gently, at the time you start feeling difficult to hold any
more. You can use this technique along with yoga exercises for relaxation.
Breathing by way of your nose is
simpler in case you put the tongue next to your mouth’s roof, while the
tongue’s tip touching your teeth’s back.
How to do Buteyko Breathing Exercise for Adults
Your Custom-Made Exercise Schedule for Sleep Apnea
The flexibility is the huge merit for practicing and developing
exercise schedule for sleep apnea. These sleep apnea exercises have no or list
cost, have no bad after effects and all of them are targeted to eliminate or
reduce the quantity of your nighttime obstructive sleep apnea instances.
By means of the exercise schedule, you are at liberty to select
among diversity of exercises and even you are able to match and mix the
procedures depending on your choice.
Keep in mind also that regardless of the exercises you choose, your
own schedule must be reasonable in order that you are functioning to get better
all of your pertinent muscles of your respiratory system.
Simply go for it and you will surely become fond of it.
If you have tried:
CPAP (but you couldn’t stand sleeping with that damn mask on your face)
Losing weight (but that didn’t last very long)
Dental appliances (uncomfortable and often not effective)
Surgery (sometimes effective, but often not permanent)
Losing weight (but that didn’t last very long)
Dental appliances (uncomfortable and often not effective)
Surgery (sometimes effective, but often not permanent)
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References:
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