Snoring occurs when air moves through relaxed or narrowed tissues in the mouth and throat, causing soft tissues to vibrate. Sleeping position, nasal congestion, and sleep apnea can also cause snoring. Certain exercises that strengthen the muscles in the mouth, tongue, and throat can help open the airway, reducing snoring.

Tongue slides

Place the tip of your tongue on the roof of your mouth, just where your upper teeth meet the gums. Keep it there and slowly slide your tongue backward along the roof of your mouth. Repeating this exercise for a few minutes daily strengthens the muscles that support your airway.

Tongue stretches

Begin by sticking your tongue out and pulling it towards your nose, holding for a moment. Next, stretch your tongue down towards your chin, holding briefly. Then, move it left and right, pausing for a few seconds each time to feel the stretch. This simple exercise improves tongue control and firmness.

Tongue presses

Touch the tip of your tongue to the roof of your mouth where the gums meet the upper front teeth. Keep your tongue pressed upward, then gently open and close your lower jaw. Repeat this exercise to reduce the risk of airway collapse.

Lip exercises

Pucker your lips as if you are about to whistle. Hold this position for a few seconds, then relax. This exercise strengthens the muscles around your mouth, supporting better breathing during sleep.

Jaw movements

Open your mouth wide and slowly move your jaw from side to side. Adjust the width of your mouth and move your jaw again, repeating this action several times. These movements help relax and strengthen your jaw muscles, contributing to a stable airway.

Nostril breathing

Close your lips and gently block one nostril with your finger. Inhale through the open nostril. Then, block the other nostril and exhale through the first nostril. Continue alternating several times on each side. This exercise promotes nasal breathing, reduces mouth breathing, and lessens snoring.

Balloon breathing

Inhale through your nose and exhale through your mouth to inflate a balloon. Repeat this exercise several times a day to strengthen the muscles involved in controlled breathing.

To reduce snoring, sleep on your side or elevate your head more than usual to keep your airway clear, as sleeping on your back can cause your tongue to fall backward. Limit alcohol and quit smoking, as alcohol over-relaxes throat muscles and smoking causes airway obstruction. If you are overweight or obese, losing weight will reduce neck fat, widening the airway. Avoid eating too much or consuming greasy foods before sleep.

Le Nguyen (According to Times of India)