Tongue & Oropharyngeal Exercises for Sleep Apnoea

In September 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 clinician 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. With this machine on, initial Apnea-Hypopnea Index (AHI) figures averaged between 4 and 5.5 every night. I was not given ANY other information, not even an explanation of the AHI reading, 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 a Professor 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, 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 in my case, 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. Fortunately, they can be done quietly on your own without interfering anyone.

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

(I performed each exercise 10 times, twice a day - perhaps going overboard)

1. Tongue Extended Out

a/. Stick your tongue out as far as possible (think of someone you despise and pull a tongue at him/her), lift the front tip up to flatten it out - hold for 5 seconds.

b/. Push your tongue out as far as possible and move the tongue from side to side a few times - not that easy. Push your tongue out that little bit further.  Repeat as often as possible. 

c/. Push your tongue out as far as possible, pull down on it with a finger and try to lift that pressure up with yoiur tongue.

d/. 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:
Increases tongue muscles and promotes the tongue not falling back into the airway, and control. You can really feel it.

2. Tongue Push-Ups.

a/. Push your tongue up against the roof of your mouth with force and push it forward into the back of your top teeth, 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. Continue breathing through your nose so it is the muscles at the back of the mouth doing the sucking.
Hold for 5 seconds, then relax.

Why it helps:

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

3. Soft Palate & Throat Strengthening.

Close your mouth but open your lips 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.

Start the series again for as many repeats as possible, I have been doing 5 seconds each, 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.

Diaphram Breathing.

The majority of breathing at night is carried out by the diaphram, not the ribs. Improve this by exagerating this by breathing out and then in as far as possible wiyhout moving the rib cage.

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. ( I did all three losing about 10 kilo )

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

Update October 2025. 

Recently had a review after 1 year and my AHI reading without the CPAP registered 5.1 - down from 38. My wife commented that my snoring had reduced from a 8-9 down to a 3-4 rating on her Richter scale. I have been allowed to send the CPAP machine back.

April 2026. Going smoothly and snoring is still contained. No sign of of the sleeping issues. I have maintained a very much lower excercise regime to simply keep the muscles toned. 

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 but I am happy to recommend it..

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