According to MayoClinic.com, snoring is a sound that results from obstructed breathing during sleep. In some cases, snoring may signify a serious health condition. Snoring results from vibrations in your throat as air flows through the relaxed tissues. As you breathe in and out, the vibrations create loud, harsh sounds. While certain lifestyle changes such as weight loss or different sleeping positions can help reduce snoring, there are also various exercises that work. Be sure to consult your health care provider before performing any exercises.
Snoring may be caused by the incorrect position of the jaw during sleep, according to HealthGuidance.org. There are a number of corrective exercises that may help you rest your jaw in the appropriate position for correct breathing during sleep. Practicing these exercises regularly may help to reduce or eliminate snoring over time.
The first exercise involves a chewing action that exercises your mouth, tongue and jaw all at once. Pretend you are chewing on gum for about one minute and then repeat. Another effective jaw exercise is protruding your lower jaw over your upper jaw to show your teeth while in this position. Hold this position for 10 seconds and return to a relaxed position. Repeat a few times a day.
In addition to conventional neck, throat and jaw exercises, singing in certain ways can help work the different muscles in the back of the throat, according to music teacher, Alise Ojay on NPR.org. When the throat muscles are too relaxed during sleep, they can vibrate as you breathe in and create a snoring sound. The exercise works the soft palate, the arch at the back of the throat and the tongue.
The exercise works by making the “ung-gah” sound. On the “ung” sound, your soft palate comes down to touch the back of your tongue and on the “gah” sound, it lifts back up. Repeating this sound will work the soft palate to strengthen the appropriate muscles.
Since snoring results from the inability to get enough air through your throat airway, strengthening the entire mouth and neck area is effective, according to Less-Snoring.com. Exercises that involve puckering or sipping motions are helpful for working the muscles that open your airways.
The first exercise involves making a puckering motion as if you were giving someone a big kiss. Hold that position for a few seconds and then repeat. Another similar exercise involves pursing your lips as if you were going to take a sip of water and pressing your lips together. Hold this position for a few seconds and then relax and repeat.