According to some experts, almost 26% of adults between the ages of 30 and 70 have obstructive sleep apnea and its associated symptoms. This statistic suggests that sleep apnea has become more common over the past few years, along with others. It is clear that an increasing number of people are afflicted with this crippling condition, despite the fact that the causes of this spike are varied and lack a single identifiable source.
Many breathing exercises can help control sleep apnea, leading to a better night’s sleep, despite the fact that many people with sleep apnea may not be aware of this. We’ll examine various breathing techniques for sleep today and discuss how to include them in your daily routine to promote a more wholesome, uninterrupted sleep cycle.
Breathing Exercises for Sleep Apnea
Strengthening your throat muscles may help them maintain more tension while you sleep, keeping your airways open. Sleep apnea is caused by the muscles in your throat improperly expanding and obstructing air flow. Oral exercises and the reduction of sleep apnea symptoms have been linked in several studies.
In addition to regular exercise, working out your tongue, mouth, throat, and soft palate muscles is also beneficial. Some activities for the mouth and breathing that concentrate on those areas are
Tongue slides
Place the tip of your tongue against your hard palate, the roof of your mouth. Slide the tongue backwards. Repeat this exercise 20 times. Sleep apnea symptoms can be reduced and your tongue can be strengthened.
Fake yells
Spread your mouth as wide as you can while extending your tongue downward. You should stick your tongue out as far as you can. Stick your tongue out and lift the uvula, the tiny fleshy piece in the back of your throat, upward. To make sure you’re raising the uvula properly, use a mirror. After some practice, you’ll be able to feel your uvula lifting and won’t need a mirror. Ten times in total, hold the raised uvula for five seconds.
Jaw Release
Your breathing passages are further strained if your jaw is clenched. With your mouth closed and your tongue in the resting position, arch your tongue up against the roof of your mouth and slide the tip of your tongue back as far as it will go. Slowly open your jaw while keeping your tongue in this position until it can no longer rest on the roof of your mouth. To help with sleep apnea issues, repeat this procedure for five minutes twice daily.
Palate Stretch
Opening your mouth as wide as you can while saying “ah” in the back of your throat is a natural way to stretch your soft palate. Spend another 20 seconds stretching like this. After closing your mouth, wait five seconds, and then repeat five to ten times.
Long term alternative
These exercises are a fantastic natural way to avoid some of the problems connected to sleep apnea, but they are not results-guaranteed. You might want to think about more sophisticated and professional treatments in some situations, particularly those with the most severe symptoms where at-home remedies are not providing relief.