Tongue & Oropharyngeal Exercises for Sleep Apnoea

In November 2024, I was diagnosed with Sleep Apnoea by a single nights assessment that showed an AHI figure of 38 breathing interuptions per hour - Not knowing what the clinitian was saying, despite feeling it was far too excesive - I accepted it. I was put onto a CPAP machine that blows air via a Dog's Muzzle into my nose, a veritable instrument of Medieval torture. Initial Apnea-Hypopnea Index (AHI) figures averaged between 4 and 5.5 every night. I was not given ANY other information and it seemed that I would have to wear this dammed Dog's muzzle for the rest of my life.

During January/February I began looking around and came across a series of videos by Mr Vik Veer, claiming to be Head of Sleep Surgery, Royal National ENT Hospital, London. Having researched him I found out he was NOT a charletan and he was genuinely who he said he was. His videos were very informative and his diagnostic regime is far superior to the very basic one I was subjected to - even athough the clinicians both work for the NHS.

I susequently began his excercises, at least 5 repeats, three times a day including one immediately before sleep. It is now mid April and my readings average 2.2 per night. The goal to get below 1 by my review at the end of the year.

Yes, tongue and oropharyngeal exercises (also called myofunctional therapy) can help reduce or prevent sleep apnoea, especially mild to moderate obstructive sleep apnea (OSA). These exercises strengthen the muscles of the tongue, throat, and soft palate, helping to keep the airway open during sleep.

How Tongue Exercises Help:

Prevent Airway Collapse – Strengthening tongue and throat muscles reduces the likelihood of airway obstruction.

Improve Muscle Tone – Weak tongue and throat muscles contribute to airway collapse during sleep.

Reduce Snoring – These exercises can also decrease snoring by improving airflow.

Enhance Breathing Control – Better muscle coordination can promote healthier breathing patterns.

Studies suggest that consistent practice (around 10–15 minutes daily for several weeks) can lead to improvements in sleep apnoea symptoms. However, these exercises work best as a complementary therapy.

Tongue & Oropharyngeal Exercises for Sleep Apnoea

(Perform each exercise 10 times, twice a day)

1. Tongue Extended Out

Stick your tongue out as far as possible and lift the front tip up - hold for 5 seconds. This flattens your tongue in your mouth. Move the tongue from side to side as often as possible. Push your tongue out that little bit further.  Repeat as often as possible. 

Why it helps:
Increases tongue flexibility and control. You can really feel it.

2. Tongue Push-Ups.

a/. Push your tongue up against the roof of your mouth with force at the same time put a finger between the lips and suck in. You will feel the strain on the back of the tongue and it also brings the palate forward.
Hold for 5 seconds, then relax.

b/. Push your tongue up against the roof of your mouth, open your mouth as wide as possible and look up to the roof all the while suck in as hard as possible. Hold for 5 seconds and relax.

Why it helps:

Strengthens the tongue muscles, prevents airway collapse and preventing it from falling backward into the airway.

3. Soft Palate & Throat Strengthening.

Close your mouth wide and say “Eeee” for 5 seconds tightening your neck muscles at the same time. (Use high pitch sounds - Eeeeee, Teee, not low pitch sounds – ooooo, uuuuuuu)

Try to lift your soft palate (like when yawning).

Why it helps:
Strengthens soft palate muscles and prevents airway obstruction.

4. Sideway Muscle Tensioning.

Push the tongue into the right cheek as hard as possible - try and push your tongue through your cheek, hold for 5 seconds. Retract and do the same to the left cheek. Do this cycle for 5 repetitions.

Why it helps.

Strengthens tongue muscles.

Start the series again for as many repeats as possible, I have been doing 5, three times per day - about ten minutes.

Nasal Breathing Practice

Try breathing only through your nose while keeping your tongue against the roof of your mouth throughout the day. This promotes proper airway positioning.

How Long to See Results?

Studies suggest improvements after 3–6 weeks of consistent practice.
Best for mild to moderate sleep apnoea and snoring.
Works best alongside weight loss, side sleeping, and reducing alcohol intake before bed.

It is suggested to do a exercise routine immediately before you go to sleep.

Information has been taken from a series of videos by Mr Vik Veer, Head of Sleep Surgery, Royal National ENT Hospital, London. It is most definately NOT my work.

A range of very informative videos on the subject are available.