Sleep apnea exercises?

I was a bit shocked that I had developed sleep apnea and for a while afterwards all I was searching for online was “what are the causes of sleep apnea?” and “what is obstructive sleep apnea?” I wanted to know how this had happened and what was actually going on inside my body. After many months my searches started to change to “what can I do to improve my sleep apnea?”

It turns out there are many exercises/activities I could incorporate into my daily life to help decrease the number of apnea events per night. In this post I am going to include some facial and throat muscle (oropharyngeal muscles as they are formally called) exercises, as well as some other activities to add to your daily routine. There have been studies that have shown that these exercises, especially in people with mild to moderate obstructive sleep apnea (OSA), can cut your apnea events by up to 40-50%, so they are definitely worth doing. The results are not immediate. Like any muscle in your body, it takes repetition and time for the strength to develop and for any changes to happen.

Here are 6 things you can do to improve your sleep health:

  1. PHYSICAL EXERCISE – for some people with OSA, losing weight can actually eliminate their sleep apnea. For most people with OSA, exercise can help to reduce the number to apnea events per night. Most people suggest exercising at least 3 times per week for at least 30 minutes. From the research I’ve done, these seem to be some of the best exercises you can do:
  • running
  • elliptical machine
  • walking at a quick pace
  • swimming
  • yoga

2. FACIAL AND THROAT EXERCISES – the great thing about these exercises is that you can do them almost anywhere – in the car, while in front of your computer, while watching your favourite TV show, while cleaning the kitchen or vacuuming. Some of these exercises can be tiring because we don’t normally do these exercises, so you may find you can only do 5 repetitions. Great. Slowly you’ll find you can do more.

  • Stick out your tongue: stick out your tongue as far as it can go. Try to touch your nose. Hold for 5 seconds. Relax. Stick your tongue out as far as it can go again. try to touch your chin. Hold for 5 seconds. Relax. Repeat 10 X.
  • Stick your tongue to the roof of your mouth: push your tongue up to the roof of your mouth. Hold for 5 seconds. Relax. Repeat 10 X.
  • Pencil/spoon hold: hold a pencil or spoon between your lips. Purse your lips tightly together while doing this. Hold for 5-10 seconds. Relax. Repeat 10 X.
  • Cheek grab: insert your right pointing finger into your mouth and pull your right cheek outward. With the cheek muscles, bring your cheek back to centre. Relax. Repeat with the left side. Repeat 5 – 10 times with each cheek.
  • Tongue slides: Push your tongue up to the roof of your mouth and then slowly slide your tongue as far back as you can while still touching the roof of your mouth. Hold for 5 seconds. Repeat 10 X.

3. SINGING AND VOCAL EXERCISES – Singing with a full voice can help to strengthen your throat muscles. Plus, it’s a good excuse to sing some Frank Sinatra or your favourite songs as loudly as you want while in the shower or in your car. Research suggests that it’s important to engage your throat muscles by trying to pronounce the words as best as you can. Another option is to sing the vowels (aaaaa eeeee iiiii oooo uuuuu). Try holding these notes for 10 – 15 seconds each. You can you sing each vowel with a high note and then try with a lower note the next time to engage your throat and tongue. Relax. Repeat 5 X.

4. DIAPHRAGMATIC BREATHING – Breathing deeply through your nose is the best way to breathe. I am a mouth breather and so I find this exercise very helpful.

  • Lie on the ground, on your back with your knees bent. You can put a pillow under your head if needed.
  • Put your right hand on your chest and your left hand on your abdomen (just below your ribs).
  • Take a deep breath in through your nose. Your right hand should not move. Your left hand should rise up as your diaphragm starts working/moving. If your used to breathing with your chest, a shallow breather like me, it takes practice to learn this new way of breathing.
  • Breath out slowly through your mouth.
  • Repeat this for 5 – 10 minutes.

5. PLAY A WIND OR BRASS INSTRUMENT – Maybe you’ve always wanted to play the flute or the trumpet or even the didgeridoo. Studies have shown that these types of instruments can help to reduce your apnea events because while playing your instrument you’re using your mouth muscles and breathing deeply. There are beginner instrumental music classes at your local community centre. Second-hand instruments can be purchased if you are serious about improving your musical skills.

6. TAI CHI – Recent studies have shown that Tai Chi can help to relieve some of the symptoms in people with moderate to severe OSA. Tai Chi is known to reduce anxiety, stress, increase flexibility and muscle strength. Plus, the gently nature of the exercise is an excellent option for everyone, in particular the elderly population. There are many many videos on You Tube for your to use, so I’m sure you’ll find one that works for you.

I hope this information has been useful for you or for someone you know and maybe you can incorporate some of these exercises into your daily routine.

Keep reading the blog for the final post in this three-part series about Sleep Apnea.

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