Here are some exercises that will improve the tone of your tongue and throat muscles in order to reduce your snoring:
The tiger exercise
Make “Krrrreuu” by blowing through your mouth (5x/evening). You can alternate with the pig exercise.
The pig exercise
Mouth closed, snore by bringing the air up through the nose (5x/evening). You can alternate with the tiger exercise.
The vowel A exercise
Push the back of the tongue towards the back of the palate repeating vowel A (20 x 3 seconds).
The arrow exercise
Pull the tongue hard forward, giving it a sharp, thin shape along its entire length. Hold for 3 seconds.
The sharp tongue exercise
Stick out your tongue, keeping it straight and horizontal and trying to narrow the edges as much as possible. Suggested progression: do 3 seconds 3times, then 5 seconds 5 times, up to 10 seconds 10 times.
The sliding exercise
Push the tip of the tongue against the “roof” of the mouth, just behind the upper teeth, and slide the tongue towards the back of the palate (20x).
Mouth wide open, flatten your tongue by pulling it back and down as much as possible. Check in a mirror that your throat is clear and you can see your uvula. Suggested progression: do 3 seconds 3 times, then 5 seconds 5 times, up to 10 seconds 10 times.
Now, which ones will you decide to incorporate into your routine?
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