1. Tongue Elevation Exercise

Objective: Strengthen intrinsic and extrinsic tongue muscles to enhance posture and reduce airway obstruction.

Technique:

• Position the tongue against the anterior palate (just behind the upper incisors).
• Apply gentle pressure to flatten the tongue against the palate.
• Hold for 5 seconds, then release.
• Repeat 10–15 times per session, twice daily.

Mechanism: Improved tongue tone prevents posterior tongue collapse during sleep, reducing airway resistance.

Research: Camacho et al. (2015) found that OMT, including tongue exercises, significantly reduced apnea-hypopnea index (AHI) scores and snoring frequency.

2. Lip Seal Exercise

Objective: Encourage nasal breathing and strengthen the orbicularis oris muscle.

Technique:

• Keep lips closed with gentle pressure.
• Hold a tongue depressor or card between the lips without teeth involvement.
• Maintain for 30 seconds, gradually increasing duration.
• Perform 2–3 sets daily.

Mechanism: Proper lip seal promotes nasal breathing, stabilizing the upper airway and reducing snoring.

Research: Guimarães et al. (2009) highlighted improved nasal airflow as a benefit of myofunctional exercises.

3. Soft Palate Elevation Exercise

Objective: Strengthen the soft palate to minimize vibration during sleep.

Technique:

• Produce a prolonged “ahhh” sound, aiming to elevate the uvula.
• Alternate with nasal consonants like “ng” to engage velopharyngeal muscles.
• Repeat 10 times per session, twice daily.

Mechanism: Enhanced soft palate tone reduces oscillation, decreasing snoring.

Research: Puhan et al. (2006) found exercises targeting the soft palate significantly decreased snoring intensity and duration.

4. Cheek Resistance Exercise

Objective: Boost buccinator and pharyngeal muscle tone for airway stability.

Technique:

• Place a finger inside the cheek and press outward while resisting with cheek muscles.
• Hold for 5 seconds and repeat on the opposite side.
• Perform 10 repetitions per side, twice daily.

Mechanism: Stronger buccal and lateral pharyngeal tone stabilizes the airway.

Research: Huang et al. (2015) emphasized the role of buccinator function in reducing oropharyngeal collapsibility.

5. Nasal Breathing Exercises

Objective: Train nasal breathing and minimize oral breathing in the absence of nasal obstruction.

Technique:

• Sit upright, close your mouth, and breathe slowly through your nose.
• Focus on diaphragmatic breathing rather than shallow chest breathing.
• Practice for 5–10 minutes, three times daily.

Mechanism: Nasal breathing enhances nitric oxide production, improving airway patency and reducing snoring.

Research: Kairaitis et al. (2011) demonstrated nasal breathing retraining optimizes airflow dynamics and alleviates snoring.

Conclusion: Collaborating with a Myofunctional Therapist

While these exercises are effective, long-term success often requires personalized assessment and guidance from a trained orofacial myofunctional therapist. By customizing regimens based on patient-specific needs, therapists can monitor progress and adjust exercises as necessary. Integrating myofunctional therapy into a multidisciplinary treatment plan significantly enhances outcomes for patients with snoring and obstructive sleep apnea (OSA). Encourage your patients to explore this structured approach to achieve improved sleep health and quality of life.