Start doing these exercises slowly. After a few days or weeks, you can increase the number of sets. People often complain that they do not have enough time to do them. The trick is to combine these exercises with every day activities such as taking a shower or commuting to work.
How they can help reduce or stop loud snores? By strengthening the muscles in the throat. These muscles are weak in some people, especially in overweight and elderly. As a result they relax during sleep, narrowing the airway, which in turn causes snoring vibrations.
Another exercise not mentioned in the video is sipping through a straw. Or you can imitate the process by inhaling through pursed lips. Do this several times a day.
Singing exercise is one more thing you can try. A 2013 study carried out by the Royal Devon and Exeter Hospital has found that singing can reduce snoring. People who for three months sung the sounds “ung” and “gar” were able to reduce the severity, frequency and loudness of snoring.
A similar results can be achieved by playing the didgeridoo – Aboriginal wind instrument. This is confirmed by a study from the University of Zurich. If you cannot find this instrument, you can use tuba, trumpet or clarinet.
One of the reasons why people snore is that soft palate is weak and sloppy. It must have a certain amount of tone. How to make sure it’s in good condition? Gargling. Put a small amount of fluid toward the back of your throat, tilt your head back, and start gargling. Do this before brushing your teeth.
A study published in 2009 in The American Journal of Respiratory and Critical Care Medicine showed that throat exercises, such as swallowing and chewing motions and pronouncing vowels quickly can reduce the severity of the condition by 39%.