"Obstructive sleep apnea (OSA) is the most common category of sleep-disordered breathing. The muscle tone of the body ordinarily relaxes during sleep, and at the level of the throat the human airway is composed of collapsible walls of soft tissue which can obstruct breathing." (Wikipedia )
Individuals with low muscle tone of the tongue and soft tissue around the airway (e.g., obesity, low activity, etc.) most frequently suffer from sleep apnea.
The tongue can play an important role in the quality of breathing during sleep. Like any other muscle, the tongue relaxes while you sleep. If you train yourself to maintain proper oral posture (see video below), it will help to keep your tongue in proper position even during relaxation.
Muscles of tongue:
- First remember proper ORAL POSTURE : your lips are closed, tongue flat and resting on the roof of your mouth with the tip of the tongue behind the front teeth. Your upper and lower teeth are in a relaxed position and are not engaged. Breathe ONLY through your nose, feeling your entire torso expand outwards. Slowly breathe all the way out. Maintain that breathing pattern through every exercise described below.
- Have the FacExer pressed against your mouth and chin. Stick your tongue in front and push the FacExer with tongue as hard as possible for count of 5 and do 10-15 repetitions.
- Next, stick your tongue in front of you. This time have the FacExer placed on the right side of your tongue. Press against the FacExer as hard as you can (as if you’re trying to push the FacExer to the corner of your mouth). Hold for a count of 5. Repeat this exercise with the left side of your tongue.
- Place approximately 1/3 of FACEXER in your mouth. Close your mouth and purse (press , compress, ) tighten lips around your FACEXER. Hold for 30 seconds. Relax. Repeat 5-10 times.
- Already well known sucking motion exercise ( see our brochure and Day 1. for technique) is tremendously important tongue exercise. This exercise is very important for jaw and lips strengthening as well.