From PRLOG.com
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Sept. 15, 2011 - PRLog -- How to Cure Sleep Apnea Naturally,at Home,Without CPAP - Find out How to Cure Sleep Apnea Naturally,at Home,Without CPAP
If you are unfamiliar with the term “apnea”, it means without breath. In all actuality, sleep apnea is a disorder that is characterized by pausing or stopping breath during sleep. Sleep apnea is not a mild sleep disorder; it is to be taken seriously because when there are longer pauses between the breaths taken, it could lead to fatal consequences. Each time that there is a pause in breathing it spans from ten to twenty seconds or even more but there could be times that these pauses take place twenty to thirty times within an hour. |
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Sleep Apnea takes place due to adequate air being unable to flow into the lungs through the nose or mouth as you try to breathe regularly which creates a problem in the breathing activity. Most of the time normal breathing will resume with a choking sound or a sudden snort however you should know that the oxygen levels drop each time that there is a pause in the breathing.
There are two classified types of sleep apnea, first you have obstructive and then you have central. Central sleep apnea refers to a lack of effort in breathing on a regular basis while on the other hand; obstructive sleep apnea refers to a physical block in the regular breathing patterns despite effort.
If there is ever a time that sleep apnea is left untreated, it can lead to stroke, hypertension, heart failure, irregular heart beat and heart attack.
Precautions to Control Sleep Apnea Naturally:
1. Overweight people have an increased chance of suffering from sleep apnea. Extra soft fatty cells can thicken the windpipe's wall and narrow the interior of the airway opening.
If your sleep apnea is caused by obesity, consider the correlation between these two conditions, and try to lose weight. Even a 10% weight reduction of your weight can lower the incidence of sleep apnea and improve sleep quality.
2. Alcohol, nicotine and other drugs influence the brain, which stimulates respiration. This may cause relaxed breathing muscles and a blockage of the airways, and encourages snoring.
Avoiding alcohol and nicotine in the 4 to 6 hours before bedtime is an effective natural cure for sleep apnea.
3. Breathing through mouth may lead to certain structural abnormalities in the facial area, resulting in sleep apnea. In order to treat sleep apnea naturally, change sleep positions to ensure regular breathing.
Additionally, you should avoid sleeping on the back and try sleeping on your side.
4. Certain medication such as tranquilizers and sleeping pills is known to relax breathing muscles in the back of your throat, interfering with breathing.
Check with your doctor if you are taking any medication for allergies, depression or anxiety and have sleep apnea.
5. You can also treat apnea sleep by using a saline nasal spray to help keep your nasal passages open.
However, speak with your doctor first before using nasal decongestants or antihistamines. Such medications are generally recommended only for short-term use.
CPAP, or continuous positive airway pressure, has long been known as the primary treatment for sleep apnea. But CPAP doesn't work for everyone. In fact, a lot of people run into problems with CPAP.
There are two classified types of sleep apnea, first you have obstructive and then you have central. Central sleep apnea refers to a lack of effort in breathing on a regular basis while on the other hand; obstructive sleep apnea refers to a physical block in the regular breathing patterns despite effort.
If there is ever a time that sleep apnea is left untreated, it can lead to stroke, hypertension, heart failure, irregular heart beat and heart attack.
Precautions to Control Sleep Apnea Naturally:
1. Overweight people have an increased chance of suffering from sleep apnea. Extra soft fatty cells can thicken the windpipe's wall and narrow the interior of the airway opening.
If your sleep apnea is caused by obesity, consider the correlation between these two conditions, and try to lose weight. Even a 10% weight reduction of your weight can lower the incidence of sleep apnea and improve sleep quality.
2. Alcohol, nicotine and other drugs influence the brain, which stimulates respiration. This may cause relaxed breathing muscles and a blockage of the airways, and encourages snoring.
Avoiding alcohol and nicotine in the 4 to 6 hours before bedtime is an effective natural cure for sleep apnea.
3. Breathing through mouth may lead to certain structural abnormalities in the facial area, resulting in sleep apnea. In order to treat sleep apnea naturally, change sleep positions to ensure regular breathing.
Additionally, you should avoid sleeping on the back and try sleeping on your side.
4. Certain medication such as tranquilizers and sleeping pills is known to relax breathing muscles in the back of your throat, interfering with breathing.
Check with your doctor if you are taking any medication for allergies, depression or anxiety and have sleep apnea.
5. You can also treat apnea sleep by using a saline nasal spray to help keep your nasal passages open.
However, speak with your doctor first before using nasal decongestants or antihistamines. Such medications are generally recommended only for short-term use.
CPAP, or continuous positive airway pressure, has long been known as the primary treatment for sleep apnea. But CPAP doesn't work for everyone. In fact, a lot of people run into problems with CPAP.
Best Natural Sleep Apnea Treatment:
If you are looking for alternate natural treatment for Sleep Apnea that can completely cure sleep apnea then you should look at Sleep Apnea Exercise Program created by former sleep apnea sufferer Marc MacDonald that teaches oral exercises that are proven to cure Sleep Apnea.All you have to do is follow this program 20 minutes a Day and it will help you cure your Sleep Apnea through Scientifically proven Mouth and Throat Exercises.
If you are looking for alternate natural treatment for Sleep Apnea that can completely cure sleep apnea then you should look at Sleep Apnea Exercise Program created by former sleep apnea sufferer Marc MacDonald that teaches oral exercises that are proven to cure Sleep Apnea.All you have to do is follow this program 20 minutes a Day and it will help you cure your Sleep Apnea through Scientifically proven Mouth and Throat Exercises.
“Give Me 20 Minutes A Day and I’ll Show You How to Cure Your Sleep Apnea Through Scientifically-Proven Mouth and Throat Exercises”
From the desk of:
Marc MacDonald, M.Sc.
Independent Sleep Apnea Researcher
Dear Fellow Sleep Apnea Sufferer,
If you’re reading this website, you’ve probably tried every sleep apnea treatment under the sun…but your sleep apnea is as bad as ever.
You might have tried:
Isn’t There a Simple and Inexpensive Apnea Treatment That I Can Do at Home?The fact is, there ARE sleep apnea treatments that don’t involve putting equipment on your face, going under the knife, or other drastic measures.
These treatments are proven to help cure (or significantly reduce) sleep apnea – but many doctors don’t recommend them
Why?
Simply put, many doctors don’t know about these treatments. They aren’t trained in medical school on the range of sleep apnea treatments available today. So they prescribe CPAP as a “knee-jerk” solution.
Now, don’t get me wrong – CPAP can be a highly effective treatment for sleep apnea. But there are so many drawbacks to CPAP that it’s just not worth it for many people.
I’m talking about side effects like:
How natural is that? Not very, in my opinion – and the opinion of thousands of people who subscribe to my website, www.ApneaTreatmentGuide.com.
But here’s the good news: there ARE sleep apnea treatments that are completely natural; that don’t require expensive and uncomfortable equipment; that can be done in your own home; and that are backed by scientific studies to help cure sleep apnea.
From the desk of:
Marc MacDonald, M.Sc.
Independent Sleep Apnea Researcher
Dear Fellow Sleep Apnea Sufferer,
If you’re reading this website, you’ve probably tried every sleep apnea treatment under the sun…but your sleep apnea is as bad as ever.
You might have tried:
- CPAP (but you couldn’t stand sleeping with that damn mask on your face)
- Losing weight (but that didn’t last very long)
- Dental appliances (uncomfortable and often not effective)
- Surgery (sometimes effective, but often not permanent)
Isn’t There a Simple and Inexpensive Apnea Treatment That I Can Do at Home?The fact is, there ARE sleep apnea treatments that don’t involve putting equipment on your face, going under the knife, or other drastic measures.
These treatments are proven to help cure (or significantly reduce) sleep apnea – but many doctors don’t recommend them
Why?
Simply put, many doctors don’t know about these treatments. They aren’t trained in medical school on the range of sleep apnea treatments available today. So they prescribe CPAP as a “knee-jerk” solution.
Now, don’t get me wrong – CPAP can be a highly effective treatment for sleep apnea. But there are so many drawbacks to CPAP that it’s just not worth it for many people.
I’m talking about side effects like:
- Claustrophobia
- Sinus infections
- Dry mouth
- Headaches
How natural is that? Not very, in my opinion – and the opinion of thousands of people who subscribe to my website, www.ApneaTreatmentGuide.com.
But here’s the good news: there ARE sleep apnea treatments that are completely natural; that don’t require expensive and uncomfortable equipment; that can be done in your own home; and that are backed by scientific studies to help cure sleep apnea.
MY STORY: FROM CPAP to WEIGHT LOSS to…THROAT EXERCISES?Since starting Apnea Treatment Guide in 2008, I’ve spent hundreds of hours researching apnea treatments that DON’T involve CPAP.
That’s led me to discover many fascinating treatments that are proven to help cure sleep apnea. But by far the most promising treatment is something called “orofacial exercises”.
What are orofacial exercises? I’ll give you a detailed description in a moment. But first, allow me to explain why most people have sleep apnea in the first place.
WHY MOST PEOPLE HAVE SLEEP APNEA (AND SNORE)The vast majority of people with sleep apnea suffer from what’s called “obstructive sleep apnea”, or OSA (a small percentage of people have “central sleep apnea”. Central sleep apnea is very different from OSA, and is caused by neurological factors. I’ll be talking only about obstructive sleep apnea, or OSA, here).
When obstructive sleep apnea occurs, the tissues in your upper throat relax and collapse together while you’re sleeping. This blocks the air’s passage temporarily.
Here’s how it happens while you’re asleep:
So the key to conquering obstructive sleep apnea (and snoring) is to have STRONG muscles to keep your throat open while you sleep – muscles in your throat, tongue and soft palate.
Let’s move on to HOW you can strengthen those muscles.
HOW CAN EXERCISE CURE MY SLEEP APNEA AND SNORING?As I said, the main reason people do exercises for obstructive sleep apnea is to build and strengthen the muscles located around their airway.
By doing these exercises, the airway is a lot less likely to completely collapse and become blocked off during sleep.
So what kinds of exercises strengthen the airway?
Here are the main categories of exercises, for each body area:
That’s led me to discover many fascinating treatments that are proven to help cure sleep apnea. But by far the most promising treatment is something called “orofacial exercises”.
What are orofacial exercises? I’ll give you a detailed description in a moment. But first, allow me to explain why most people have sleep apnea in the first place.
WHY MOST PEOPLE HAVE SLEEP APNEA (AND SNORE)The vast majority of people with sleep apnea suffer from what’s called “obstructive sleep apnea”, or OSA (a small percentage of people have “central sleep apnea”. Central sleep apnea is very different from OSA, and is caused by neurological factors. I’ll be talking only about obstructive sleep apnea, or OSA, here).
When obstructive sleep apnea occurs, the tissues in your upper throat relax and collapse together while you’re sleeping. This blocks the air’s passage temporarily.
Here’s how it happens while you’re asleep:
- Travelling to the lungs, the air will make its journey via the nose, mouth and throat (all known as the ‘upper airway’)
- Normally the rear of a person’s throat is soft and naturally falls inward when the person breathes.
- Muscles in the throat will be working against the collapse, trying to maintain an open airway.
- When the tissues at the rear of the throat collapse and become temporarily blocked off, apnea will happen and the person’s breathing is halted (“apnea” is a Greek word that means “cessation of breath”).
- Apnea can also occur if a person has a tongue that is too thick, or a soft palate (the back part of the top of your throat) that is flabby.
So the key to conquering obstructive sleep apnea (and snoring) is to have STRONG muscles to keep your throat open while you sleep – muscles in your throat, tongue and soft palate.
Let’s move on to HOW you can strengthen those muscles.
HOW CAN EXERCISE CURE MY SLEEP APNEA AND SNORING?As I said, the main reason people do exercises for obstructive sleep apnea is to build and strengthen the muscles located around their airway.
By doing these exercises, the airway is a lot less likely to completely collapse and become blocked off during sleep.
So what kinds of exercises strengthen the airway?
Here are the main categories of exercises, for each body area:
- Tongue exercises: many people don’t realize that the tongue is a muscle. If the tongue becomes weak it can drop into the throat, causing an airway blockage. Tongue exercises assist in building the tongue’s tone and strength.
- Jaw exercises: a tense jaw can contribute to obstructive sleep apnea. If the jaw is tight it can place pressure directly on the breathing passages. Jaw exercises will help to loosen and relax the jaw muscles.
- Throat exercises: weakened throat muscles can collapse during sleep, causing the airway to become blocked. Throat exercises help to build, tone and strengthen the throat muscles. The exercises also open the throat up more to prevent it closing upon sleep.
- Soft palate exercises: the soft palate muscles located around the base of the tongue relax during sleep. A weak soft palate can flap around and its tip can fall down onto the tongue. The soft palate exercises lift the soft palate up. The exercises also tone and strength the soft palate.
WHAT EXACTLY IS AN EXERCISE FOR SLEEP APNEA AND SNORING?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:
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
When you snore it’s often the tongue that collapses and falls back down the throat. Try sticking your tongue out and holding it there for several seconds.
Do this repeatedly and aim to stick your tongue out as far as you possibly can.
Singing Exercises for Sleep ApneaUse different sounds and tunes to focus movement in the throat, especially the soft palate, palatopharyngeal arch, tongue and nasopharynx.
Yawning also uses similar muscles. Try yawning repeatedly for a few minutes to really stretch the muscles. You can do this one anywhere as it’s a silent exercise.
Do this repeatedly and aim to stick your tongue out as far as you possibly can.
Singing Exercises for Sleep ApneaUse different sounds and tunes to focus movement in the throat, especially the soft palate, palatopharyngeal arch, tongue and nasopharynx.
Yawning also uses similar muscles. Try yawning repeatedly for a few minutes to really stretch the muscles. You can do this one anywhere as it’s a silent exercise.
16 Tongue Exercises For Sleep Apnea
HOW TO IMPROVE YOUR OBSTRUCTIVE APNEA WITH TONGUE EXERCISES
If you are searching for examples of tongue exercises for sleep apnea, then you came to the right place!
In this page you will learn the most common tongue exercises that will help you improve obstructive sleep apnea.
How Can Tongue Exercises Improve OSA?The tongue can play an important role in the quality of breathing during sleep. Like any other muscle, the tongue relaxes while you sleep, which is fine as long as you have a normal size tongue.
However, if a large tongue relaxes during sleep, then it can collapse and fall back down to your throat. This can cause obstructive apnea episodes, which can be dangerous to your health and life.
The Right Apnea Patient for Tongue Exercises
Considering that there are many risk factors for having sleep apnea, is very important to understand if these tongue exercises can help you.
So check if these facts apply to you:
1. Check in the mirror if you have a long or large tongue
Relax in front of the mirror in a sitting position, with the head in a neutral position, your mouth wide open and with your tongue stucking out to maximum.
If you can see the soft palate and uvula completely, then your tongue is not large enough to cause you OSA.
If the uvula starts to be covered by your tongue, then these exercises can help you.
How to Check the Size of Your Tongue? Some people with large tongue can have small indentations on the edge of the tongue, caused by touching the teeth while the tongue is relaxed in the mouth.
Sometimes they can even bite their tongue caused serious marks.
This is another sign that tongue exercises for sleep apnea can be effective if practiced regularly.
2. Confirm that your tongue is causing Snoring or OSA
Check if your snoring or apnea episodes (when your breathing stops in sleep) are caused by your tongue which collapses on the back of your throat.
Your GP or family doctor can help you identify this issue.
If you have central sleep apnea, or OSA caused by deviated septum,swollen tonsil or obesity, the tongue exercises for sleep apnea can't work.
Do tongue exercises work to treat sleep apnea?
If you think that exercises for sleep apnea are just a myth, then you might change your mind: there is scientific evidence suggesting that tongue exercises can cure sleep apnea.
One of the studies was published in 2009 in the American Journel of Respiratory and Critical Care Medicine.
The scientists recruited a group of people with obstructive sleep apnea and split them into two groups:
However, the first group showed almos no improvement in their sleep quality and snoring.
Now, let's get started with our special exercises:
16 Tongue Exercises for Sleep Apnea:
Consult your doctor if you suspect sleep apnea
If you have obstructive sleep apnea, you should consult with your doctor and continue with the treatment given.
Doing tongue exercises will help to strengthen the muscles of the jaw, but the results will appear in time (after 3 to 9 weeks).
Some tongue exercises for sleep apnea are fun to do, so let's get started!
Do each exercise for 5 minutes, 2 times a day, unless otherwise specified:
Exercise 1
Place your tongue on the upper alveolar ridge just behind teeth.
To find that spot, say door, and it's the spot that your tongue touches the soft palate.
Leave your tongue for 5 minutes, and if you need to swallow, do so.
Exercise 2
Place the tip of the tongue on that same spot (behind teeth), and make that clicking noise when you tsk, tsk someone.
Exercise 3
Lightly anchor your tongue between your teeth.
Swallow five times.
Repeat this exercise 5 times daily.
Exercise 4
Start by sitting up straight, your head in a chin tuck and looking ahead. Your lips and mouth should be closed.
Repeat this exercise ten times daily.
The purpose of this neck and tongue exercise for sleep apnea is to increase the muscle tone in the front of the neck and the tongue muscles.
Exercise 5
Clinch a pen or a pencil between your teeth for ten minutes or until your jaw is sore, just before bedtime.
This exercise will strengthen the muscles of the jaw.
Exercise 6
To tighten the muscles that keep the mouth closed, you can chew gum before bedtime until the jaw is tender.
Exercise 7
Tongue exercise for snoring using a spoon:
Gargling for 5 minutes. Twice daily.
Exercise 9
Run your tongue round the inside of your mouth, push it between your lips, up round the outside of your teeth, over the roof of your mouth and down on the base of your mouth.
Do this exercise for ten seconds.
Exercise 10
Say lah lah lah lah lah ... at easy speed.
Do this five times, feeling the tip of your tongue curl up to touch just behind your top teeth.
Exercise 11
Some back of the tongue sounds - say:
Exercise 12
Practise saying ssss without allowing any air to come out through your nose.
Exercise 13
Make the following sounds, pausing between:
Exercise 14
Make the following sounds, pausing between:
Exercise 15
Make five ah sounds. Pause between each ah.
Exercise 16
Make the following sounds, pausing between:
Adapted from: many websites that teach how to improve singing performance. You can find these exercises scattered online. You just need time to find them all.
When performing these simple tongue exercises for sleep apnea, you should not feel dizzy, pain or discomfort. Perform the exercises two times a day, unless otherwise specified.
While these tongue exercises for sleep apnea help increase the muscle tone of your tongue and neck, they may take some time to reduce the need for a CPAP machine.
As in any physical therapy program, it would require a strong commitment and consistent and sustained practice to see the results.
HOW TO IMPROVE YOUR OBSTRUCTIVE APNEA WITH TONGUE EXERCISES
If you are searching for examples of tongue exercises for sleep apnea, then you came to the right place!
In this page you will learn the most common tongue exercises that will help you improve obstructive sleep apnea.
How Can Tongue Exercises Improve OSA?The tongue can play an important role in the quality of breathing during sleep. Like any other muscle, the tongue relaxes while you sleep, which is fine as long as you have a normal size tongue.
However, if a large tongue relaxes during sleep, then it can collapse and fall back down to your throat. This can cause obstructive apnea episodes, which can be dangerous to your health and life.
The Right Apnea Patient for Tongue Exercises
Considering that there are many risk factors for having sleep apnea, is very important to understand if these tongue exercises can help you.
So check if these facts apply to you:
1. Check in the mirror if you have a long or large tongue
Relax in front of the mirror in a sitting position, with the head in a neutral position, your mouth wide open and with your tongue stucking out to maximum.
If you can see the soft palate and uvula completely, then your tongue is not large enough to cause you OSA.
If the uvula starts to be covered by your tongue, then these exercises can help you.
How to Check the Size of Your Tongue? Some people with large tongue can have small indentations on the edge of the tongue, caused by touching the teeth while the tongue is relaxed in the mouth.
Sometimes they can even bite their tongue caused serious marks.
This is another sign that tongue exercises for sleep apnea can be effective if practiced regularly.
2. Confirm that your tongue is causing Snoring or OSA
Check if your snoring or apnea episodes (when your breathing stops in sleep) are caused by your tongue which collapses on the back of your throat.
Your GP or family doctor can help you identify this issue.
If you have central sleep apnea, or OSA caused by deviated septum,swollen tonsil or obesity, the tongue exercises for sleep apnea can't work.
Do tongue exercises work to treat sleep apnea?
If you think that exercises for sleep apnea are just a myth, then you might change your mind: there is scientific evidence suggesting that tongue exercises can cure sleep apnea.
One of the studies was published in 2009 in the American Journel of Respiratory and Critical Care Medicine.
The scientists recruited a group of people with obstructive sleep apnea and split them into two groups:
- the first group was trained to do breathing and nasal exercises daily.
- the second group did thirty minutes of tongue exercises for sleep apnea and other oropharyngeal exercises, daily.
However, the first group showed almos no improvement in their sleep quality and snoring.
Now, let's get started with our special exercises:
16 Tongue Exercises for Sleep Apnea:
Consult your doctor if you suspect sleep apnea
If you have obstructive sleep apnea, you should consult with your doctor and continue with the treatment given.
Doing tongue exercises will help to strengthen the muscles of the jaw, but the results will appear in time (after 3 to 9 weeks).
Some tongue exercises for sleep apnea are fun to do, so let's get started!
Do each exercise for 5 minutes, 2 times a day, unless otherwise specified:
Exercise 1
Place your tongue on the upper alveolar ridge just behind teeth.
To find that spot, say door, and it's the spot that your tongue touches the soft palate.
Leave your tongue for 5 minutes, and if you need to swallow, do so.
Exercise 2
Place the tip of the tongue on that same spot (behind teeth), and make that clicking noise when you tsk, tsk someone.
Exercise 3
Lightly anchor your tongue between your teeth.
Swallow five times.
Repeat this exercise 5 times daily.
Exercise 4
Start by sitting up straight, your head in a chin tuck and looking ahead. Your lips and mouth should be closed.
- place the tip of your tongue behind your teeth. slowly raise your chin towards the ceiling.
- while tilting your chin towards the ceiling, with constant pressure of your tongue towards the palate, slowly slide your tongue from the front of your teeth to the back of your mouth.
- when your tongue is at the back of your mouth, lift the tongue and move it to the front. Repeat this movement ten times.
Repeat this exercise ten times daily.
The purpose of this neck and tongue exercise for sleep apnea is to increase the muscle tone in the front of the neck and the tongue muscles.
Exercise 5
Clinch a pen or a pencil between your teeth for ten minutes or until your jaw is sore, just before bedtime.
This exercise will strengthen the muscles of the jaw.
Exercise 6
To tighten the muscles that keep the mouth closed, you can chew gum before bedtime until the jaw is tender.
Exercise 7
Tongue exercise for snoring using a spoon:
- place the spoon on the palate, behind the front teeth.
- press and maintain elevation of the top surface of the tongue against textured form as long as possible.
- repeat this elevation 3 times
Gargling for 5 minutes. Twice daily.
Exercise 9
Run your tongue round the inside of your mouth, push it between your lips, up round the outside of your teeth, over the roof of your mouth and down on the base of your mouth.
Do this exercise for ten seconds.
Exercise 10
Say lah lah lah lah lah ... at easy speed.
Do this five times, feeling the tip of your tongue curl up to touch just behind your top teeth.
Exercise 11
Some back of the tongue sounds - say:
- kuh kee kah - kuh kee kah - kuh kee kah
- guh gee gah - guh gee gah - guh gee gah
- kuh tah kah - kuh guh kee - kuh guh kee
Exercise 12
Practise saying ssss without allowing any air to come out through your nose.
Exercise 13
Make the following sounds, pausing between:
- a....p a....p a....p
- a....b a....b a....b
- a....m a....m a....m
- a....n a....n a....n
Exercise 14
Make the following sounds, pausing between:
- ma....pa ma....pa ma....pa
- ma....ba ma....ba ma....ba
- na....ta na....ta na....ta
- na....da na....da na....da
- ka...ing ka...ing ka...ing
- ga...ing ga...ing ga...ing
Exercise 15
Make five ah sounds. Pause between each ah.
Exercise 16
Make the following sounds, pausing between:
- m....ba m....ba m....ba
- n....da n....da n....da
- n....ga n....ga n....ga
Adapted from: many websites that teach how to improve singing performance. You can find these exercises scattered online. You just need time to find them all.
When performing these simple tongue exercises for sleep apnea, you should not feel dizzy, pain or discomfort. Perform the exercises two times a day, unless otherwise specified.
While these tongue exercises for sleep apnea help increase the muscle tone of your tongue and neck, they may take some time to reduce the need for a CPAP machine.
As in any physical therapy program, it would require a strong commitment and consistent and sustained practice to see the results.