Snoring is the sound created by the vibration of relaxed tissues within the upper airway during sleep. This noise occurs when air struggles to pass through a narrowed passage, causing the soft palate and other throat structures to flutter. Myofunctional therapy is a non-invasive, exercise-based approach designed to combat this relaxation by improving the muscle tone of the tongue, throat, and mouth. This strengthening program directly addresses the physical causes of airway collapse that lead to snoring.
The Mechanism of Upper Airway Strengthening
The upper airway relies on muscle tone to remain open. During deep sleep, these muscles naturally lose tension, causing the airway to narrow or partially collapse, especially at the back of the throat. This reduced tone allows the soft palate and the uvula to vibrate as air passes, producing the sound of snoring.
Myofunctional therapy builds resistance and firmness in these oropharyngeal muscles, including those in the tongue and soft palate. Consistent exercises increase the resting tone of the muscles, training them to stay firmer during sleep. A stronger tongue is less likely to fall backward and obstruct airflow, which reduces air turbulence and prevents the tissue vibration that causes snoring.
Targeted Tongue and Mouth Exercises
These exercises specifically target the muscles of the tongue and the front of the mouth to improve strength and resting posture. One movement is the “Tongue Slide,” which involves placing the tip of the tongue just behind the upper front teeth. Slowly slide the entire tongue backward along the roof of the mouth as far as possible, ensuring the tongue remains in contact with the palate throughout the motion. This should be repeated multiple times.
The “Tongue Push-Up” focuses on increasing the vertical strength of the tongue. To perform this, press the entire surface of the tongue flat against the roof of the mouth, applying firm, even pressure. Maintain the pressure for several seconds before relaxing, training the tongue to hold its proper resting position against the palate.
Another exercise strengthens the back of the tongue. Start with the tongue tip touching the back of the lower front teeth. While maintaining this contact, force the back of the tongue down toward the floor of the mouth, creating tension and resistance in the deep tongue muscles. Holding this downward press for several seconds helps improve the tone of the muscles that prevent the tongue from collapsing into the throat during sleep.
Throat and Soft Palate Techniques
Exercises targeting the posterior upper airway, including the soft palate and throat, help reduce snoring. One technique involves the deliberate and exaggerated pronunciation of specific vowel sounds. Saying a prolonged “A-E-I-O-U” in a controlled manner, with special attention to contracting the throat muscles, helps tone the pharyngeal wall.
To strengthen the soft palate, simulate the beginning of a gargle or yawn while the mouth is open. The goal is to consciously lift the soft palate and the uvula—the fleshy tissue hanging at the back of the throat—and hold that elevated position for a few seconds. This action directly engages the muscles responsible for keeping the back of the airway stable.
Another effective technique involves repeated, forced swallowing. To maximize the effect, place the tongue tip between the front teeth and attempt to swallow five times, which forces a greater contraction of the throat muscles. This repeated muscular effort builds endurance in the tissues that line the throat, making them less likely to vibrate or collapse at night.
Consistency and Timeline for Results
To achieve results, myofunctional exercises require dedication and consistency. The recommendation is to perform these targeted movements for 10 to 15 minutes each day, often split into two sessions. The frequency and duration are more important than the intensity of any single session, as the goal is gradual muscle retraining.
Individuals should anticipate noticeable improvements generally taking between four to eight weeks of diligent practice. Significant reductions in the frequency and volume of snoring are commonly reported after about three months. While these exercises are effective for strengthening the upper airway, they are a supplemental approach and not a substitute for a medical evaluation. If you experience severe daytime fatigue, gasping, or pauses in breathing during sleep, consult a healthcare professional to rule out Obstructive Sleep Apnea.