Top 8 Exercises You Can Take Up To Beat Snoring.
If you are suffering from insomnia due to snoring you have come to the right place. Snoring may be talked about lightly or with a touch of humour. But there is nothing funny about it. This innocuous word is not to be taken lightly. It is neither good for the snorer nor his or her partner.
Snoring is indicative of an underlying condition that could exacerbate if not treated in time. It could be an indicator of more concerning physical conditions like abnormal blood pressure, impending stroke, carotid artery atherosclerosis, or OSA (Obtrusive Sleep Apnea) a condition where blood oxygen level dips due to poor breathing.
Apart from disrupting couple’s relationships, snoring can also lead to mental conditions like poor concentration, loss of memory, depression, general confusion, and morning sleepiness.
There are quite a few medical cures for snores. However, there are some exercises and breathing techniques that have been very helpful in cutting down snoring. The tongue and throat exercises we are about to suggest, as quirky as they may sound are effective and have proven to be very beneficial.
So, don’t be shy, take a quiet place and begin your throat exercises. While this may not stop snoring for people with physiological conditions like nasal injuries or enlarged tonsils, it can definitely help in alleviating the decibel levels giving relief to a snorer and his partner.
1. Say Aaahhh
Open your mouth wide and say ‘aaahh’ as loudly as you can. Don’t exceed your comfort range. When you open your mouth wide, your soft palate gets stretched and tightened. And releasing sounds from the tightened soft palate will tone and firm the tissues surrounding it. Repeat this exercise 15 times in 3 sets daily to see best results.
2. Tongue Press
• Curl your tongue all the way back to your soft palate and hold It for 3 seconds. Release it slowly and press it against the back of your upper teeth. Now slide the tongue back slowly towards your soft palate again and hold for 3-4 seconds.
• Place your tongue upward toward the roof of your mouth and hold it for 30 seconds.
Repeat these curls and push-ups 15 times in 3 sets for 7-10 days.
3. Tongue Thrusts
• Thrust your tongue out as far as possible. All the muscles in the tongue will get stretched. Hold it out and make shrill sounds for 30 seconds.
• Push the back of your tongue against the floor of your mouth, keeping the tip of your tongue in contact with your bottom front teeth.
Repeat for 5-7 minutes each night before going to bed.
4. Loud Kissing Sounds
Drop your head back pull it up an inch or so and hold it for 30 seconds. With an exaggerated pucker, make loud kissing sounds. You will feel your throat muscles stretch and strengthen as you do it. Repeat it for 10 times in 3 sets.
Time to brush up on your vowels. Open our mouth with your jaw pushed forward and say ‘a’, turning your head from shoulder to shoulder. Repeat this twice with each of the vowels. This great exercise not only strengthens your soft palate and throat muscles, but also strengthens your voice. Speech therapists have been recommending this for voice training for ages.
Yawn with your mouth wide open and push out as much air as you can. Make a nice audible sound as you are breathing out, finishing with a loud ‘aaaahh’ sound as if you had a cold refreshing lemonade on a warm summer day. Yawning causes the larynx, the tube responsible for breathing, to drop down and further stretching and toning the muscles surrounding it.
7. Pick Up Those Dumbbells
Lifting weights not only strengthens the upper body and arms, but also tones and strengthens the throat muscles and its surrounding tissues. Experts suggest a basic stretch position must be held for at least 30 seconds. Anything less than that won’t be beneficial for lengthening and strengthening the muscle.
8. NadiShodhan Pranayama
Practicing age-old yogic techniques can help alleviate your snoring problems safely. Nadis (nerve or blood vessel) can get blocked by stress and physiological conditions. Practicing NadiShodhan Pranayama helps in relaxing the body and the mind by entering a meditative state.
• Sit in a comfortable cross-leggedposition.
• Close your left nostril and slowly exhale and inhale through other.
Repeat the same technique with the right nostril now.This is termed as one round of NadiShodhan Pranayama. It is performed in 9 rounds alternating each nostril.
Note- While these exercises/yoga can reduce snoring a bit and takes time, you may opt for snoring aids for quick relief and these devices can eliminate your snoring problem fully.
Snoring is caused by vibrations in soft tissues of the mouth that relax during sleep. The softer and floppier the tissues, the louder the sound. Neck and throat exercises help in strengthening these muscles. The stronger muscles turn the flab into firm tissues, consequently reducing snoring. Just like any exercise regimen, perform these exercises regularly to see results.