Exercise has two purposes in the treatment of sleep apnea: it improves breathing and reduces stress. Breathing exercises are an excellent approach to minimizing sleep apnea symptoms while improving general health. Although sleep apnea exercises might be intimidating, they do not have to be a long-term commitment because many of them only take approximately five minutes.
This blog will focus on some simple and very effective sleep apnea exercises that can help improve your breathing while you sleep. Sleep apnea exercises don’t require any special equipment, although in some cases, they may be recommended by a medical professional.
All About Sleep Apnea
Sleep apnea is a dangerous condition where breathing stops and starts while asleep. Symptoms include feeling tired during the day, morning headaches, daytime sleepiness, and loud snoring. There are two primary types of sleep apnea: obstructive sleep apnea (OSA) and central sleep apnea (CSA). OSA is more common and is caused by relaxed neck muscles blocking the air to your lungs. CSA happens when the brain doesn’t communicate properly with the breathing muscles.
Several treatment options are available to manage sleep apnea, such as:
- Lifestyle improvements such as weight loss, regular exercise, and decreased alcohol consumption.
- Use of advanced technologies like Continuous Positive Airway Pressure (CPAP) to force air down your throat as you sleep, maintaining the airway open.
- Oral devices that support maintaining an open airway
- Surgery to remove extra tissue from the throat or to correct nose and jaw abnormalities
- Positional treatment involves sleeping in a way that keeps the airway open.
How Exercise Can Help with Sleep Apnea
Benefits of Exercise
Obesity is a primary cause of sleep apnea. Exercise and a balanced diet can help manage weight, positively affecting sleep apnea. Research shows that even a 30-minute walk can contribute to weight loss, better breathing, and reduced sleep apnea symptoms.
Exercise can strengthen our respiratory system by supplying the body with more oxygen and making breathing easier. Strengthening the respiratory system can help open the airways, which is important for patients with sleep apnea. Running and cycling are the two activities that are excellent for improving breathing and expanding lung capacity.
Regular exercise also provides mental stimulation, which can help reduce feelings of fatigue and improve mood. The signs of sleep apnea can be worsened by anxiety and stress. Exercise can significantly lower stress levels and enhance general mental health. Physical activity produces endorphins, which give a natural mood boost and aid in reducing stress and anxiety.
Read Also: How To Cure Sleep Apnea Naturally At Home Without CPAP
Mechanisms Behind the Effectiveness of Sleep Apnea Exercises
Patients with sleep apnea may find that regular exercise has a positive impact on their symptoms and overall sleep quality. The mechanisms behind its effectiveness include:
- Strengthening upper airway muscles
- Aiding in weight management
- Improving cardiovascular fitness
- Reducing inflammation
- Regulating hormonal balance
Specific exercises can help preserve the airway’s patency by strengthening the muscles surrounding the neck and airway. It can help people lose weight, which lessens the severity of their sleep apnea. Improved cardiovascular and circulatory health improves respiratory function when sleeping. The anti-inflammatory properties of exercise help reduce sleep apnea-related inflammation. Exercise also aids in the regulation of hormones that affect metabolism and hunger. Although results may vary, seeking out advice from healthcare specialists is recommended.
Targeted Exercises for Sleep Apnea
Targeted exercises for sleep apnea may not totally cure the condition, but they can assist with its symptoms. To discover if they affect the quality of your sleep, you can perform these exercises daily or as recommended by your healthcare provider.
Tongue Exercises
To stop the tongue from slipping back and obstructing the airway as you sleep, do this to strengthen the muscles that support the tongue:
- Move your tongue back by pressing its tip on the roof of your mouth and repeat this procedure multiple times.
- Slide your tongue back to the soft palate from behind your upper front teeth. Do this exercise many times.
Throat Exercises
These exercises are designed to reinforce the throat muscles, which can help lessen the probability of airway collapse. One activity involves pronouncing vowel sounds (a, e, i, o, u) loudly and exaggeratedly for a few minutes each day. You can also squeeze a tennis ball between your chin and neck, holding it for a few seconds before relaxing. Repeat this exercise multiple times.
Breathing Exercises
Exercises to improve breathing can help to increase airflow and lessen the chance of apnea episodes. Take a four-second breath in through your nose, hold it for seven seconds, and then release it through your mouth for eight seconds. Do this pattern several times.
Another exercise involves placing one hand on your chest and the other on your belly. Breathe through your nose and let your tummy grow as the air fills it. Exhale through your mouth, allowing your stomach to deflate. Do this exercise multiple times.
Neck Exercise
Neck exercises can strengthen neck muscles, improve alignment, potentially enhance airflow and lessen sleep apnea symptoms. Stretching your neck involves sitting or standing straight, slowly tilting your head to the right, and getting your right ear close to your right shoulder. Hold this place for 10-15 seconds while experiencing a light stretch on your neck’s left side. Tilt your head to the left and repeat the process on the opposite side. Do this stretch three to five times on each side.
Mouth Exercise
Mouth or lip exercises can be good conjunction with other recommended treatments for sleep apnea. Close your mouth and squeeze your lips tightly together. Hold for a short while before letting go. Before relaxing, move your jaw forward and hold for a few seconds. Make a clicking noise by pressing your tongue inside your bottom teeth. Repeat this exercises multiple times.
Oropharyngeal Exercises
Targeted exercises called oropharyngeal exercises can strengthen the soft palate and the muscles in the back of the throat. The “Say Ahh Exercise” is done by opening your mouth widely and stick your tongue out as far as possible, while saying “Ahhh” for as long as you can. These exercises improve muscle tone and control in the upper airway.
Must Read: How Dental Appliances Help With Sleep Apnea
Additional Tips and Strategies for Managing Sleep Apnea
Sleep apnea can have a long-term structural impact on your cardiovascular system and overall health. These tips and strategies will aid in managing symptoms and should be extra help with professional medical treatment.
Yoga for Sleep Apnea
A helpful strategy to enhance sleep quality is to perform relaxing yoga positions. Yoga’s Child’s Pose is a straightforward yet powerful relaxation exercise. This position involves sitting on your heels, leaning forward, and extending your arms in front of you. Stretching your thighs, hips, and ankles in this position is a terrific way to release tension and stress, which can worsen sleep apnea.
Another calming yoga practice that might help you unwind before bed is the Legs-Up-the-Wall practice. Laying on your back while extending your legs up the wall constitutes this stance. Your neurological system, your psyche, and the stiffness in your lower back and legs are all calmed by this position.
Pranayama for Sleep Apnea
In Sanskrit, the word for breath control is known as pranayama. Controlled breathing exercises are a part of the yogic practice. Pranayama can be practiced in various ways to energize or soothe the body, encourage relaxation, and enhance the quality of sleep.
An example of the pranayama technique is Ujjayi breathing. This method involves making a “hissing” noise while inhaling and exhaling through the nose. It should sound like ocean waves. Ujjayi breathing can help reduce feelings of stress and anxiety and promote relaxation.
Singing Exercises for Sleep Apnea
Singing scales can help tone your throat muscles and lower your risk of obstructing your airway as you sleep. Humming should begin at a low pitch and gradually rise. Another option is gently going up and down the musical scale while singing the “ah” sound. For optimal benefits, perform this exercise numerous times throughout the day.
Physical Therapy for Sleep Apnea
Physical therapy can play a supportive role in managing sleep apnea, particularly in cases related to structural issues, muscle weakness, or poor posture. It is an effective method of treating sleep apnea, and with a combination of breathing exercises, posture correction, stress reduction, and CPAP therapy, patients can experience significant improvements in their sleep and overall health.
Creating a Personalized Sleep Apnea Exercise Program
If you suffer from sleep apnea, a personalized exercise program can effectively alleviate some of your symptoms. Following these steps and engaging in a regular exercise routine can effectively manage sleep apnea and improve your sleep quality.
Step 1: Seek Medical Advice
It is important to obtain medical advise before beginning any new workout regimen. A healthcare professional may assess your condition and advise you on the ideal fitness plan for you. They can also suggest any changes that are required to guarantee your safety during the training routine.
Step 2: Choose the Right Exercises
Include personalized exercises that target your throat and tongue muscles. There are a few exercises mentioned above for this purpose. Tongue-thrusting exercises are one option. Throat exercises can also be helpful. If you enjoy singing, singing exercises may be an excellent addition to your program.
Step 3: Start Slow
To minimize injury and maximize efficacy, begin exercising gradually. Start with a brief period of time, then gradually increase intensity and duration over time. It is advisable to start with a daily workout of a few minutes and gradually increase to at least 30 minutes.
Step 4: Be Consistent
Regular exercise is essential for treating sleep apnea. Exercising 4-5 times a week is suggested for the best effects. Setting and sticking to a schedule could help in making the workout program a habit.
Step 5: Monitor Progress
It is critical to track progress on a regular basis to verify that the fitness regimen is beneficial. Keeping note of the exercises completed, their intensity, and length may be helpful in tracking progress and identifying areas for improvement.
Step 6: Seek Support
Maintaining a regular exercise program can be difficult, especially if you have a sleep problem like apnea. Seeking out the assistance of friends and family members might help you stay motivated and on track. Participating in support groups or working with a personal trainer specializing in sleep apnea exercises can also give further guidance and support.
Invest in Your Sleep: Try Sleep Apnea Exercises with Garza DDS
Sleep apnea exercises can be crucial in managing sleep apnea symptoms and promoting better breathing during sleep. With Garza DDS, you have access to experienced professionals who understand the complexities of sleep apnea and can provide personalized guidance on the most effective exercises for your unique needs. Dr. Garza’s expertise in sleep apnea management, combined with his commitment to patient care, sets him apart as a trusted partner on your journey to better sleep. Contact Dr. Garza, your sleep apnea expert from Gilbert, AZ, and schedule a consultation to discuss sleep apnea exercises customized to your needs.