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Throat exercises to stop snoring

Practiced for 30 minutes a day, throat exercises can be an effective way to reduce or stop snoring. Repeatedly pronouncing certain vowel sounds and curling the tongue in specific ways can strengthen muscles in the upper respiratory tract and thereby reduce snoring.

Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do. In some cases, you may be able to combine the exercises with other activities, such as commuting to work, walking your dog, working out, or taking a shower.

• Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
• Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day.
• Close your mouth and purse your lips. Hold for 30 seconds.
• With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.
• With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.