Medical treatment for sleep apnea usually involves surgery and CPAP machines. Vocalization exercises, however, may build up muscle strength in the sides of the mouth and around the throat to enable regular, restful breathing. Successful exercises for correcting sleep apnea focus on counteracting the Bernoulli principle.
Overcoming Sleep Apnea by Applying the Bernoulli Principle
The Bernoulli principle states that air pressure decreases as air speed increases. In a person who has sleep apnea, the muscles surrounding the mouth and throat are weak. The harder and faster that person breathes, the less air pressure supports the mouth and throat, and the more likely it is that air flow will be completely obstructed. Vocalization exercises build up muscle strength to prevent the collapse of the airway.
Three Easy Exercises for Fighting Sleep Apnea
The simplest vocalization exercise for sleep apnea is simply repeating the short "i" sound about 20 times as rapidly as you feel comfortable. This is the sound of the "i" in the words "stick" and "brick." The muscles you use to make this sound are the muscles that pull your lower jaw toward the roof of you mouth. Strengthening these muscles helps air flow through your throat when you are asleep.
Another easy vocalization for fighting sleep apnea is repeating the short "e" sound, also about 20 times as rapidly as you feel comfortable. This is the sound of the "e" in the words "bed" and "wed." The muscles you use to make this sound are the muscles that pull your lower jaw forward. When you lie down on a pillow, these muscles pull your lower jaw forward so that air flows past your soft palate.
We have all had the experience of the doctor asking us to say, "ah." Saying "ah" pulls the tongue forward. Strengthening these muscles keeps the tongue from falling back in the mouth during sleep. Practice saying "ah" in short syllables about 20 times in rapid succession, followed by saying "aaaaah" as long as you can pronounce the syllable on one breath.
Other Easy Exercises for Strengthening the Airways
Vocalizations are not the only exercises for fighting sleep apnea. Many people who have sleep apnea get good results by doing "tongue-ercise." Make a "tongue muscle," like a bulging bicep, by touching the roof of your mouth. Hold and release three times. Keeping the base of your tongue against the bottom of your mouth, touch each side of your mouth three times. Touch the tip of your tongue to the back of your teeth and move backwards, three times.
A balloon is one of the very best home remedies for sleep disorders. Blowing up balloons and puckering the lips are also very helpful for strengthening the muscles around your mouth. Kissing helps, too.
Just How Useful Is Exercise for Sleep Apnea?
Can vocal exercises replace CPAP? In one small-scale study, five out of eight sleep apnea sufferers were completely free of apnea in three months, without CPAP, and without losing weight. Vocalizations for fighting sleep apnea take diligent effort, but can yield impressive rewards.
Sources:
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- Fiz JA, Morera J, Abad J, Belsunces A, Haro M, Fiz JI, Jane R, Caminal P, Rodenstein D. Acoustic analysis of vowel emission in obstructive sleep apnea.Chest. 1993 Oct;104(4):1093-6.
- Zamagni M, Sforza E, Boudewijns A, Petiau C, Krieger J. Respiratory effort. A factor contributing to sleep propensity in patients with obstructive sleep apnea. Chest. 1996 Mar;109(3):651-8.
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