Are you one of the millions of adults suffering from sleep apnea? You’re far from alone — nearly 1 in 15 Americans are estimated to have some form of sleep apnea. So whether you’re looking for natural ways to reduce your symptoms, or prevent them from developing in the first place: with consistent practice, you may be able to breathe better at night and wake up more refreshed in the morning, feeling more energized throughout the day.
Here are 4 simple and effective exercises to protect your airways!
Posture Exercises
Good posture is crucial for keeping your airway open and aligned properly. Start your routine with these two exercises:
Double Chin Pullbacks
- Sit up straight with shoulders back and a neutral spine
- Tilt your head slightly back to make a double-chin
- Take a few deep breaths to relax your body
- Gently move your chin and neck back, while keeping your head upright for 10 seconds
- Avoid letting your head jut forward — keep your neck stationary
- Repeat 2–3 times, allowing your neck muscles to get shaky as they fatigue
Neck Stretches
- Place your hand on the back of your head and gently pull your head forward, stretching the back of your neck
- Switch sides and repeat the stretch
- Tilt your head back, stretching the front of your neck and throat
- Switch sides and repeat this front stretch
Mouth Exercises
Once you’ve finished with posture stretches, it’s time for the face. By relieving pressure and promoting blood flow to the head, these can promote healing, naturally.
Jaw Stretches
Opening and stretching your jaw can help relax the muscles around your airway and increase mobility.
- Open your mouth as wide as possible while pushing your jaw down with your tongue for 10 seconds. Breathe deeply through your mouth.
- Repeat 1–2 times, feeling the stretch under your jaw
- Push your tongue firmly against the floor of your mouth, engaging your throat muscles
- Repeat 1–2 times, feeling fatigue in the back of your throat
Tongue Exercises
The position and muscle tone of your tongue plays a major role in keeping your airway open during sleep.
- Stick out your tongue towards your chin
- Then lift it upwards while tilting your head back, pointing your tongue towards the sky
- Hold for 2–3 seconds, feeling the stretch in the front of your neck
- Repeat 2–3 times
Stick With It
Be patient and consistent with this routine of posture, jaw, and tongue exercises for 30–90 days. Chart your progress by:
- Having a partner monitor your snoring and breathing sounds
- Using a sleep tracking device or app to measure sleep quality metrics
- Rating your morning grogginess on a scale of 1–10
You can also ask your dentist about oral devices to help position your tongue and jaw properly at night. Combining these exercises with healthy habits like intermittent fasting can help you breathe easier long-term by tackling potential weight and inflammation issues.
Don’t give up — with diligent practice, you may be able to improve your sleep quality naturally.
