7 mouth and throat exercises to help reduce snoring

Snoring occurs when air tries to move through stretched or narrowed tissues in the mouth and throat, and the soft tissues begin to vibrate. Sleeping position, nasal congestion, and sleep apnea can also be causes. Some exercises strengthen the muscles of the mouth, tongue and throat to help clear the airway and reduce snoring.

Tongue slip

Place the tip of your tongue on the roof of your mouth, right where your upper teeth meet your gums. Maintaining that position, slowly slide your tongue toward the back of your mouth. Continuing this stretch for a few minutes each day helps strengthen the muscles that support the airways.

Stretch your tongue

Start by sticking your tongue out and pulling it toward your nose, holding this position for a moment. Then, stretch your tongue down toward your chin, holding it for a short time. Move left and right, stopping for a few seconds at a time to feel the exertion. This simple exercise contributes to improving tongue control and firmness.

Tongue thrusting action

Touch the tip of your tongue to the roof of your mouth at the junction between your gums and upper front teeth. Keeping the tongue pressed upward, gently blur, close the lower jaw. Repeat this movement to reduce the risk of airway collapse.

Lip exercises

Purse your lips as if you were about to whistle. Hold that position for a few seconds then relax. Exercise contributes to strengthening the muscles around the mouth, supporting better breathing during sleep.

Move your jaw side to side

Open your mouth wide and slowly move your jaw side to side. Adjust the width of your mouth and move your jaw back, continuing to do this several times. The movements help relax and strengthen the jaw muscles, contributing to stabilizing the airway.

Breathe through the nostrils

Close your lips and gently use your finger to close one nostril. Inhale through open nostrils. Then close the other nostril and exhale through the first nostril. Continue alternating a few times on each side. Exercises to support breathing through the nose, reduce breathing through the mouth, and reduce snoring.

Breathing balloons

Inhale through your nose, exhale through your mouth to inflate the balloon. You repeat this movement several times a day to strengthen the muscles involved in controlled breathing.

To reduce snoring, lie on your side or raise your head higher than usual to keep your airway clear. Avoid lying on your back, which causes your tongue to fall down. You should limit alcohol and quit smoking because alcohol causes throat muscles to relax too much, and cigarettes cause airway obstruction. If you are overweight or obese, losing weight will reduce fat in the neck, making the airway more spacious. Avoid eating too much and eating greasy foods before going to bed.