Sleep Apnea Exercise


Obstructive sleep apnea exercises are all connected with the face, throat, mouth, nose and neck region of the body. The general concept is to strengthen, exercise and train certain muscles, making the airway easier to access during the night while sleeping.

But here’s the key: not just any exercise works in strengthening your airway; only certain exercises have been proven to strengthen the muscles that cure sleep apnea (and snoring). Your goal is to focus on THOSE exercises, so you don’t waste your time.

So what exercises am I talking about, exactly?

Here’s an example of an exercise that has been proven to significantly reduce sleep apnea: it’s called “soft palate blowing”.

The steps to do soft palate blowing are as follows:

  • Inhale air through your nose.
  • Exhale via your mouth. As you exhale press your lips together. This action forms a resistance.
  • When you exhale tighten your abdomen.
  • Maintain the blowing for 5 seconds.
  • Repeat 10 times

A balloon can also be used for this exercise. Blow into a balloon with your mouth; after each outward breath, stop and remove the balloon; then breathe in deeply through the nose. Then blow into the balloon again, following the steps I just described.

Here is a video showing you exactly how to do the exercise


What does this exercise achieve? Well, your soft palate and uvula (the dangly bit at the back of your throat) are elevated during the exhalation, which exercises and strengthens the muscles. Your pharynx will also expand and be enlarged.


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