Five Exercises for Snoring and Sleep Apnoea (Updated)

This updated video describes the exercises that help reduce snoring and sleep apnoea by about 50%. I have made this video for my NHS patients as I do not have access to myofunctional therapy yet in my Snoring and Sleep Apnoea clinic at the Royal National ENT Hospital (part of the UCL NHS sleep department in London). Please have a look at my myofunctional video for more information. These exercises are meant to complement the therapeutic options available in my snoring and sleep apnoea clinic on the NHS.

I have updated the sound, lighting, and made it shorter to answer the criticism I have had from the other video. I hope this is more accessible for everyone.

I see I made a mistake on the video – the paper by Camacho was done in 2015 – here is the link for you. – https://pubmed.ncbi.nlm.nih.gov/25348130/
Camacho Myofunctional Therapy to Treat Obstructive Sleep Apnea: A Systematic Review and Meta-analysis. Sleep. 2015 May 1;38(5):669-75.

Mr Vik Veer – ENT Consultant and lead for the Sleep Surgery department at the Royal National ENT Hospital, London.

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** Disclaimer – The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional. **

Chapters
0:00 Introduction
0:15 NHS treatment options for Snoring and Sleep Apnoea
0:21 How tongue and throat exercises help people with snoring and sleep apnoea
0:58 Myofunctional therapy and Snoring and Sleep Apnoea
1:31 Evidence that these exercises work (Camacho 2015 – link above)
1:50 The 1st exercise for snoring and sleep apnoea (poke out your tongue)
2:15 Problems with a tongue tie
2:30 Curl your tongue if you have a tongue tie
3:05 The 2nd exercise for snoring and sleep apnoea (Suck your tongue to the roof of your mouth)
3:21 More advanced techniques for the second exercise
3:40 The 3rd exercise for snoring and sleep apnoea (cheek poke)
4:17 4th exercise for snoring and sleep apnoea (drop your tongue down)
5:11 5th exercise for snoring and sleep apnoea (tongue thrust and swallow)
5:29 Bonus exercises for snoring and sleep apnoea
5:56 Conclusion