throat exercises reduce snoring

8 Throat Exercises That Can Reduce Snoring 4/5 (1)

Published On March 20, 2020 | By SDA Editorial Staff | About Snoring, Snoring Solutions

Reduce Snoring with an Exercise Regimen… for Your Throat

Did you know that it is possible to reduce snoring problems (or even eliminate them) by doing a few simple throat exercises each day?

No, it is not a magic cure… and it does take some time. It can reportedly take up to three months for such exercises to improve your condition enough for you to begin to notice the benefits (you should do each of the exercises every day during this time)… but the simple truth of the matter is that stop-snoring throat exercises just might be an even better solution than a lot of people give them credit for.

And in this post, we are going to discuss them.

Why Throat Exercises?

Most snoring is caused by loose tissue and muscle in the throat. When we go to sleep, these muscles and tissues tend to ‘relax,’ which causes them to collapse-in on the airway. This creates resistance and makes the airway smaller… but it also means that this ‘loose tissue’ may vibrate… which is actually the root cause of snoring.

Most cases of snoring are actually caused by soft-palate vibration in the upper airway. So the idea behind throat exercises is pretty simple.

If you can tighten and tone the tissues in the upper airway, you can actually cut back on your snoring—or maybe even eliminate it altogether, because tighter muscles will mean more space for the air to move through, and less chance of soft-palate vibration.

So, with that being said, here are some of the most common exercises that you can do to help tone, tighten, and strengthen the walls of your upper airway.

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Tongue Extenders

For this exercise, stick your tongue out as far as you can. Then, move it upward (try to touch your nose), then downward, then to the left, and to the right. Imagine that you are trying to strengthen the base of your tongue, and repeat these four movements 10 times for a ‘set.’

Throat Hummers

For this exercise, grip the tip of your tongue between your teeth (not too tightly!). Then, begin a ‘humming’ sound, as far back in your throat as you can. The tone should be as low as you can make it… and should then increase in frequency until it is as ‘high pitched’ as you can get it. Repeat this exercise 10 times for a full set.

Tongue Curls

For this exercise, start by moving the tip of your tongue backwards. Curl it toward the back of your mouth, and back into your throat. Stretch it as far back as you can, then bring it forward and touch the back-side of your upper teeth with it. Repeat this 15 times for a full set.


This exercise involves swallowing in a motion that is very slow and controlled. Try to make the ‘swallowing’ last for a full five seconds, and hold as much ‘pressure’ throughout it as possible. You should repeat this 5 times for a full set.


This one is easy. Just open your mouth as wide as you can, and say ‘ahhhhhh’ for about 20 seconds. You only need to do this one time.

Nasal Snorters

For this exercise, keep your mouth closed. Then, breathe in quickly and sharply through the nose. You may snort—but that’s ok. This should be done rapidly in 4 sets of 5 repetitions each… though you should leave a 5-second break between each set.


Now this one is not so easy. Stick your tongue out as far as it will go, then breathe in deeply… making a high pitched noise while you do. It should sound/feel like ‘air gargling.’ This one will probably make you gag until you get used to it—but you should try to do it for 30 continuous seconds.

Throat Gulpers

For this exercise, simply swallow 10 consecutive times, with your mouth closed. You should do it as forcefully as you can.

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