Snoring? Simple Fix…

Summary

The presenter explains that snoring and obstructive sleep apnea can occur when the tongue and soft tissues of the throat relax during sleep, narrowing or blocking the airway. He says exercises for the mouth, tongue, and throat—known as myofunctional therapy—may help strengthen those muscles.

He cites research on didgeridoo playing and oral exercises, while emphasizing that CPAP can be life-saving for people with severe sleep apnea.

Key Strategies and Exercises

• Soft-palate lift: Say a strong “ah” sound 10 times, aiming to lift the palate and tongue. Then hold a long “ah” for 5–10 seconds. Repeat for three sets.
• Tongue presses and slides: Slide the tongue along the roof of the mouth 10 times. Press the whole tongue upward against the palate for 10 seconds, then press the back of the tongue downward for 5 seconds. The presenter also suggests practicing a closed-mouth resting position with the tongue against the palate.
• Cheek pressure: Puff out the cheeks, breathe through the nose, and push air through pursed lips for 5 seconds. Repeat five times.
• Resonant nasal humming: Breathe in through the nose, then hum softly for 6–10 seconds, noticing vibrations around the nose and cheeks. Try five repetitions, rest for three minutes, and optionally repeat.
• Consistent practice: The presenter says the exercises may take three to four months of daily practice to produce results. He estimates the routine takes about 15–20 minutes.
• Continue prescribed treatment: Do not stop or change CPAP or other prescribed treatment without consulting a doctor. The presenter says these exercises may be used alongside CPAP, not as a replacement for medical advice.

Research Mentioned

The video describes a Swiss study in which people with moderate sleep apnea practiced didgeridoo for 25 minutes a day, six days a week. It also discusses studies of oral exercises that reported improvements in sleepiness, breathing pauses, and snoring. These are claims presented in the video, not individualized medical guidance.

Presenters and Sources Mentioned

The presenter is identified in the subtitles as “Neil Kalishaw” and “Neil Keshari”; the channel and video context identify him as Neal K. Shah. He says he is a researcher, not a clinician.

Researchers and sources cited include Alex Suarez; Dr. Milo Puhan and the University of Zurich team; Dr. Katia Guimaraes and Brazilian researchers; Dr. Macario Camacho and Stanford researchers; Drs. Eddie Weitzberg and John Lundberg of the Karolinska Institute; a 2013 British singing-for-snorers trial; and a 2015 review of myofunctional-therapy studies.