Anti snoring exercises and are they effective ?
Another non-surgical treatment a snorer can take advantage of is anti-snoring exercises. Doing these exercises regularly helps tone and strengthens the muscles around the neck and thus aids in preventing airway narrowing and subsequent obstruction.
Following are some anti-snoring exercises that may be of great help:
General Exercises – These are basic aerobic exercises, which promote general well-being and weight loss. Walking, jogging, biking and swimming are just some of these activities. Depending on your personality and hobbies, make time and actively participate in these activities. Weight gain increases the bulk of the fat tissues around the throat causing throat tissues to collapse easily thus obstructing the airways. This unlikely incident may lead to sleep apnea. By doing these exercises daily, muscle tone and breathing is improved. Added benefits include promotes general fitness, improves memory, reduces irritability, and a reduction in snoring.
Studies show that regular aerobic exercise reduces snoring concerns in overweight children who snores. It is crucial to resolve snoring issues because these children are found to be the ones who get lower scores in exams that test their intelligence, memory and attention span. Snoring is also found to cause behavior problems, such as attention-deficit hyperactivity disorder, or ADHD, in these children.
For adults, lack of exercise or living a sedentary lifestyle can cause chronic illnesses of the heart and lungs. Studies show that snorers have higher risk to developing diabetes, hypertension, heart attack and stroke, than non-snorers.
For beginners, you may start with simple exercises for around 30 minutes daily and progress as tolerated. However, consult your physician for professional advice, especially if you are obese and if you have underlying medical conditions because the exercise program must fit your needs.
Breathing Exercises – Snoring may result from the airways not getting enough air. Hence targeting the muscles of respiration in these exercises really helps. The accessory muscles of respiration are those found on the sides of the neck, around the throat as well as those found in the abdomen. Some of the exercises that target these muscles are the following:
- Press the tongue against the floor of the mouth and brush its top and sides with toothbrush. Repeat 5 times, three times a day.
- Press length of tongue to roof of the mouth and hold; do this exercise 3 times a day.
However, the most important of all these muscles is the diaphragm, the primary muscle of respiration. It is for this reason that diaphragmatic breathing needs to be learnt. Many exercise regimens, such as yoga, incorporate this. The diaphragm is the oval-shaped muscle that rests horizontally across the base of your rib cage. During inhalation, it goes down and goes up during exhalation. Breathing from your diaphragm is fundamental in the yoga practice, improving a person’s breathing pattern and ventilation.
Having various versions, the following are the basic steps in diaphragmatic breathing while lying supine:
1. Locate the diaphragm. Then assume a relaxed position in supine. You may use a thin cushion cradle your head and neck. No movements are to happen in the upper chest area.
2. Focus and be aware on how you breathe, on how your abdomen moves while you breathe in and out.
3. Inhale slowly and deeply through your nose. Place your hands on the abdomen to check accurate method. Help your diaphragm to be more efficient by gently pushing the abdomen downward. The diaphragm moves down while the lower chest area moves slightly outward as well.
4. Then exhale through your mouth slowly, allowing the lungs to recoil. Practice 3 or 4 times then relax. Mastery is required prior to doing the other versions.