Forget the Tongue for Sleep Apnea - Fix This in 60 Seconds

Summary

The presenter argues that discussions of sleep apnea may focus too narrowly on the tongue and should also consider the muscles beneath the jaw and around the hyoid bone. He suggests that exercises for these muscles may support airway function. However, the video does not provide enough detail to independently assess the study it cites or establish that the exercises treat sleep apnea.

Exercises and self-checks

• Tongue-to-roof movement: With your mouth closed, place your tongue against the roof of your mouth without swallowing. Watch or feel beneath your chin for upward movement. The presenter says that little visible movement may indicate an area to work on.

  • For the exercise, slightly raise your neck and repeat the movement for 10–15 repetitions, three times a day.

• Jaw-forward swallow: Move your lower jaw forward and swallow while keeping your tongue on the roof of your mouth. The presenter also describes gently pressing your chin against your fingers while swallowing.

  • He suggests 10–15 repetitions, three sets, once a day.

• Under-chin muscle check and movement: Place your fingers or thumbs under your chin, angle them upward, and slowly open your mouth. The presenter suggests 3–5 repetitions as a check.

  • He also describes a separate movement: tilt your head up, open your mouth, and draw your chin forward. He recommends 10 repetitions, holding at the bottom of the movement.

• Swallow-hold endurance: Pause partway through a swallow and see how long you can maintain the position. For training, the presenter recommends holding it for 30–45 seconds for three sets, once a day, or stopping when it becomes too difficult.

Safety

Don’t force movements that cause pain, jaw clicking, or grinding. The presenter specifically cautions people with jaw or temporomandibular-joint problems against the jaw-forward exercise. He also says to discuss any changes to an overall sleep-apnea plan with a doctor.

Other points

• The presenter cites an unnamed Stanford surgical study and claims it found a 68% reduction in nighttime breathing disorders associated with improved muscle tone. The video does not identify the study clearly enough to verify the claim.
• He shares testimonials about changes in apnea-hypopnea index (AHI) and people leaving CPAP. These are anecdotes, not evidence that viewers should stop prescribed treatment.
• He discusses dietary nitrate sources—arugula, beets, spinach, and celery—as a way to support nitric oxide. He also promotes FlowBreathe, a nitrate supplement, suggesting it be taken about two hours before bed. These are presented as the speaker’s recommendations and product claims.

Presenters and sources

• Presenter: Dylan Petkus, as identified in the channel metadata; the auto-generated subtitles render his sign-off as “Dylan Taveras.”
• Source mentioned: An unnamed Stanford surgical study; no study title or author is provided in the subtitles.
• Other sources shown or referenced: Testimonials from program participants and social-media users; FlowBreathe is the presenter’s promoted supplement.