Open your airways and stop snoring with the right exercises
Do you snore? If so, then this article is for you. Many things can cause snoring, but the most common reason people experience it is because they have a narrow airway. The good news is that you can do exercises to open your airways and prevent snoring.
This blog post will discuss breathing techniques and nasal dilation, as well as snoring exercises to help get rid of your pesky snoring problem once and for all.
Why Do We Snore?
Snoring is caused by soft tissue vibration in your airway, known as your uvula and palate. There are three significant reasons why this tissue vibrates; the first is because of muscle relaxation. When you fall asleep, your muscles get more relaxed and can begin to collapse your airway.
The second reason is obstruction. If you have a cold, for example, your nasal passages will be congested, restricting airflow and increasing the risk of snoring.
Third, obesity can also lead to snoring because extra fatty tissue around your neck can pressure your airway and restrict airflow.
Breathing Exercises for Snoring
There are three breathing exercises that you can do to help open your airways and stop snoring.
The first is the nasal balloon technique (Balloon sinuplasty). To do this exercise, you will need to blow up a balloon and hold it against one nostril while you breathe in through the other. Once your lungs are full, take out the balloon and hold it against the nostril that did not have air going in, and breathe out. Do this for both nostrils.
The second breathing exercise is called the nasal strip technique. This exercise works by sticking a nasal strip across the bridge of your nose and then breathing in and out.
The third breathing exercise is called the pursed-lip technique. To do this exercise, you will need to suck in your cheeks and lips as if you are trying to whistle and then breathe out through your nose like normal.
Nasal Dilatation for Snoring
There are two ways to do nasal dilation for snoring- the first is by using a nasal dilator device, and the second is by using your fingers.
The nasal dilator is a device inserted into your nose, and it helps to open your airways by stretching them out. To use it, insert it into your nose and then breathe in and out through your nose like normal.
If you don’t have a nasal dilator, you can also use your fingers to do nasal dilation. To do this, put one finger on each side of your nose and then gently pull them apart. Hold them in this position and then breathe in and out through your nose like normal.
If you are looking for how to stop snoring exercises and want a more permanent solution to your snoring problem, then you may want to consider surgery. Many different surgeries can help open your airways and reduce snoring.
If you are having trouble sleeping because of your snoring, give one or more of these exercises a try and see if they help. However, if you are looking for other alternative exercises or treatments, here are some more exercises that you can try:
Mouth Exercises for Snoring
- Breathe in through your nose and out through your mouth.
- Close your mouth and breathe in through your nose. Hold it for 10 seconds, then breathe out just enough to keep pressure on your teeth. Continue to do this until you reach 5 repetitions.
- Place the tip of your tongue behind the top front teeth and press on them using the back of your mouth, with some pressure so that you can feel the muscle at work. Roll the tongue from the back to the front 5 times with slight intervals between each roll, or up and down 10 times.
- Place a finger at the opening where you would blow air when you need to sneeze (from one side of your nose to the other) and close off that nostril. Breath in deeply with the open nostril, then switch sides and exhale. Repeat this for about five minutes.
- Pinch your nose shut and try to blow air out through it. Do this for about 30 seconds.
- Place a finger at the opening where you would blow air when you need to sneeze (from one side of your nose to the other) and close off that nostril. Breath in deeply with the open nostril, then switch sides and exhale. Repeat this for about five minutes.
Throat Exercises for Snoring
There are many throat exercises that you can do to help reduce snoring. One of the most popular exercises is called the tongue-tip-yawn exercise.
To do this exercise, open your mouth wide and stick out your tongue as far as you can. Then, yawn as wide as you can. Do this for five seconds and then relax. Repeat this exercise ten times.
Another popular exercise is called the hummingbird exercise. To do this exercise:
- Close your lips and make a humming sound like a hummingbird.
- Hold the sound for five seconds and then relax.
- Repeat this exercise ten times.
The Valsalva maneuver is another excellent way to open up your airway and stop snoring. To do this exercise:
- Pinch your nose and try to exhale. You will not be able to because your nostrils are closed, but this is the exercise.
- Hold the pressure for about ten seconds and then release.
- Repeat this exercise three times.
Are There Any Side Effects to Doing these Exercises?
There are not many side effects to doing these exercises, but you may experience a sore throat or jaw after completing some of them. If this is the case, try not to do the exercise again until your soreness subsides. It is recommended to talk to a doctor before starting these exercises, especially if you have a medical condition.
When to See a Doctor
There are many different exercises that you can do to help reduce snoring, but the best way to find out which one is right for you is to try them all and see which ones work best. If you still have trouble sleeping, talk to your doctor about other treatments that may help.
