Part 1: Breathing Exercises (The Foundation)
Correcting how you breathe is the fastest way to silence the snore. These techniques retrain your body to prioritize nasal breathing.
1. Buteyko Breathing (The Control Pause)
Best for: Chronic mouth breathers and those who "over-breathe."
Instructions:
- Step 1: Sit upright with your spine straight
- Step 2: Breathe normally and gently through your nose for a few cycles
- Step 3: After a gentle exhale, pinch your nose closed with your fingers
- Step 4: Hold your breath until you feel a distinct (but not panic-inducing) urge to breathe
- Step 5: Release and inhale gently through your nose. Wait 30 seconds
Reps: Repeat 5 times. Perform morning and evening.
2. The 4-7-8 Technique
Best for: Relaxing the nervous system and prepping the throat for sleep.
- Step 1: Exhale completely through your mouth (make a whoosh sound)
- Step 2: Close your mouth and inhale quietly through your nose for 4 seconds
- Step 3: Hold your breath for 7 seconds
- Step 4: Exhale forcefully through your mouth for 8 seconds
Reps: Complete 4 full cycles
Timing: Do this 30 minutes before bed
3. Box Breathing
Best for: Strengthening diaphragm control.
Pattern: Inhale (4s) → Hold (4s) → Exhale (4s) → Hold Empty (4s)
Reps: Repeat for 8–10 cycles
Part 2: Tongue & Mouth Gym (Myofunctional Therapy)
A loose tongue is a major cause of airway blockage. These exercises tighten the muscle so it stays out of the way while you sleep.
4. The Tongue Push
Target: The root of the tongue (preventing backward collapse)
- Press the tip of your tongue firmly against the roof of your mouth (hard palate), just behind your teeth
- Keep pressing as you slide the tongue backward toward your throat
- Hold the tension for 3 seconds
Reps: 20 times, twice daily
5. The "Lizard" Stretch
Target: Tongue flexibility and reach
- Stick your tongue out as far as physically possible
- Try to touch your chin, hold for 10s
- Try to touch your nose, hold for 10s
Reps: 10 times in each direction
6. Vowel Repetitions
Target: Soft palate tone
Repeat "A - E - I - O - U" loudly
Key: Do not rush. Exaggerate the movement of your mouth with each letter
Duration: 3 minutes continuously per day
Part 3: Throat & Jaw Strengthening
Toning the pharyngeal muscles prevents the sides of the throat from vibrating.
7. The "Swallow Hold"
- Contract your throat muscles as if you are about to swallow, but stop halfway
- Hold that "squeezed" tension for 5 seconds
- Relax
Reps: 10–15 times per session (3 sets daily)
8. Soft Palate Lift
- Open your mouth wide
- Say "Ahhh" (like a doctor's check-up). Focus on lifting the uvula (the dangling tissue) high up
- Hold the lift for 20 seconds
Reps: 5 times, twice daily
9. Jaw Resistance
- Place your thumb under your chin
- Open your mouth slowly while pushing up with your thumb to create resistance
- Hold for 5 seconds
Reps: 10 times, twice daily
10. Lateral Jaw Slides
- Move your lower jaw as far to the right as comfortable. Hold for 30s
- Return to center, then move to the left. Hold for 30s
Reps: 2-3 sets per side
Part 4: Advanced Techniques
11. Alternate Nostril Breathing (Nadi Shodhana)
Balances airflow and clears sinus congestion.
- Close your right nostril with your thumb. Inhale through the left
- Close the left nostril with your ring finger. Release the thumb and exhale right
- Inhale right, close right, exhale left
Duration: 5 minutes
12. The Hum
Humming produces nitric oxide, which helps open nasal passages and reduce inflammation.
- Close your mouth and hum a low-pitch tone loudly
- Focus on feeling the vibration in your throat and collarbone
Duration: 3–5 minutes before sleep