Top 5 Myofunctional Therapy Exercises for Snoring

Top 5 Myofunctional Therapy Exercises for Snoring

Myofunctional therapy is a highly effective approach for reducing snoring by targeting orofacial muscle dysfunctions
that can lead to airway obstruction. Regularly practicing these exercises strengthens the tongue, lips, and throat muscles,
which helps keep the airway open during sleep, promoting better breathing and reducing snoring.

Disclaimer: If you have a history of TMJD (temporomandibular joint disorder) or facial pain, consult a professional before attempting exercises involving mouth or jaw movement.

Table of Contents

What Is Myofunctional Therapy?

Myofunctional therapy focuses on exercises that improve the tone and coordination of the muscles involved in breathing,
swallowing, and oral posture. By addressing these functions, myofunctional therapy can alleviate snoring and improve overall sleep quality.

Top 5 Myofunctional Therapy Exercises

1. Tongue Slide

Purpose: Strengthens the tongue and promotes proper tongue posture.

Instructions:

  • Place the tip of your tongue against the roof of your mouth, just behind your front teeth.
  • Slide your tongue backward along the roof of your mouth as far as you can.
  • Repeat this movement 10–15 times, twice daily.

2. Blowing Bubbles in Water

Purpose: Tones the soft palate and throat muscles.

Instructions:

  • Fill a cup halfway with water and grab a straw.
  • Inhale through your nose and exhale through the straw without using your cheeks.
  • Start with inhaling for 5 seconds through the nose and exhaling for 5 seconds through the mouth.
  • Repeat 5–10 times, twice daily.

3. Tongue Push-Ups

Purpose: Builds tongue strength, endurance, and coordination.

Instructions:

  • Place the tip of your tongue against the roof of your mouth.
  • Press your tongue firmly upward on the roof of the mouth and hold for 5 seconds.
  • Relax and repeat 10–15 times, twice daily.

4. Soft Palate Lift

Purpose: Strengthens the muscles of the soft palate and uvula.

Instructions:

  • Open your mouth and say “Ahhh” as if you’re at the doctor’s office.
  • Focus on lifting the soft palate (the back part of the roof of your mouth) as you do this, ensuring the uvula is visible.
  • Repeat 10 times, twice daily.

5. Balloon Blowing

Purpose: Builds strength in the throat and diaphragm, supporting better airway control.

Instructions:

  • Take a deep breath through your nose.
  • Blow into a balloon as much as possible in one exhale without letting air fill your cheeks.
  • Remove the balloon, take another breath, and repeat until the balloon is fully inflated.
  • Perform this exercise 1–2 times daily.

Tips for Success

  • Work with a Myofunctional Therapist: A trained therapist can assess your needs, customize exercises, and ensure safety and efficacy.
  • Be Consistent: Daily practice is crucial to achieving noticeable results.
  • Monitor Progress: Track improvements with the help of a therapist and adjust exercises as needed.
  • Pair with Healthy Habits: Enhance results by maintaining a healthy weight, practicing nasal breathing, and avoiding alcohol before bedtime.

Benefits of Myofunctional Therapy for Snoring

Research underscores the effectiveness of myofunctional therapy in reducing snoring and its associated symptoms:

  • Snoring Frequency: Reduced by approximately 36%.
  • Snoring Intensity: Decreased by about 59%.

A 2015 systematic review in Sleep Medicine Reviews highlights these benefits, demonstrating how guided therapy improves adherence, outcomes, and overall orofacial function.

Conclusion

Incorporating myofunctional therapy exercises into your daily routine can significantly reduce snoring and improve sleep quality. By strengthening the muscles responsible for airway control, these exercises address underlying dysfunctions contributing to snoring. For optimal results, consult a myofunctional therapist to ensure proper technique and tailored care. With dedication and consistency, you can achieve better sleep and improved health.

Tamara Thomas

Tamara is a Registered Dental Hygienist (RDH) and Certified Orofacial Myofunctional Therapist, as well as the owner of Facial Physique Orofacial Myofunctional Therapy. As a mentor, she guides professionals through foundational and advanced myofunctional therapy courses. Tamara serves on the board of the National Network of Healthcare Hygienists, where she advocates for the integration of oral-systemic education in healthcare. Passionate about spreading awareness of myofunctional disorders, she is dedicated to empowering healthcare professionals with the tools to screen and support patients effectively. Her mission is to bridge the gap between medicine and dentistry to promote whole-body wellness.