Lots of exercises. I took notes. Hopefully this covers the list effectively. Thanks, Dr. Mandell.... 1. Say AEIOU - stretched out changing pitch and tone….. 2. Push tongue into back of teeth and then curl it back into your hard pallet to strengthen tongue and throat muscles. 3. Push tongue up into hard pallet for 5-10 seconds, 5 reps. 4. Push tongue down into soft pallet for 5-10 seconds, 5 reps. 5. Breathe in through nose, and out of one nostril. Do both sides 15-20 times 6. Push tongue up into hard pallet and flick as you move your jaw down to make the ‘knocking’ sound. Do for 60 seconds. 7. Contract your uvula like you are gagging for 30-45 seconds. 8. Move jaw to right. Hold for 30 seconds. Do the same on the left. Do about 5 reps. Strengthen facial muscles and jaw. 9. Sing - great for throat muscles. 10. Curl your tongue. Hold for 10 seconds. Do 3 sets. 11. Stick tongue out and try and touch your nose. 10 seconds, 3 sets. Tones back of throat muscles. 12. Stick tongue out and push it into outer lip like you are trying to get something from the corner of your mouth. 10 seconds hold, 5 reps. 13. Take a spoon - push tongue into the spoon and hold for 10 seconds, 6 reps. 14. Drop weight! 15. Rid diet of excess sugar, do more exercise, more fiber, sleep on your left side or if on back use an incline
My doctor told me that I'll have to live with my CPAP machine for the rest of my life. Then I just got back to shape, shed 50 kilos (!), and voila, no more sleep apnea or snoring! Absolutely reduce your weight if you snore or have obstructive sleep apnea. It's worth it!
At my sleep apnea test, I was told to sleep on my back, but it didn't make sense when I'm a side sleeper so I was allowed to start off on my side. Less than a hour later the tester had me sleep on my back, first without CPAP and then with CPAP. My test results showed: 1) I did NOT have sleep apnea WHEN sleeping on my side, 2) I had sleep apnea when sleeping on my back, and 3) the CPAP machine prevented sleep apnea when sleeping on my back. Since I'm a side sleeper, it didn't make sense TO ME to go the CPAP route. AGAINST DR RECOMMENDATION, I put pillows behind me that prevent me from rolling on my back while sleeping and I no longer wake up with headaches! I've also lost 88lbs since then which no doubt also helps. I hope my experience helps you!
The two most important aspects of correcting sleep disordered breathing (aka snoring and sleep apnea) is fat loss and learning to maintain proper oral posture (tongue resting on palate, lips sealed, and nasal breathing). There were some good exercises here in training the tongue to help maintain the necessary muscle tone!
I have been suffering from snoring to the point that my little kids complained. They couldn’t sleep when we shared rooms at hotels on vacation. 😮 But I did not want to use a CPAC machine. You are Such a great person Wonderful warm Caring So personally invested And you give such practical advice on small things medical issues that no one else has ever talked about. But these little things matter and actually address big problems; all this knowledge matters; and they work. And I love your holistic approach. And I love your quotes. I am so thankful I found your channel. 😊
Dr. Mandell, you are the truth!!! I am supposed to pick up a pap machine next week, but I will be canceling it after seeing this video. I'm halfway there, I've lost 35 lbs, been off of sugar for 9 mont's and I do intermittent fasting. Now all I have to do are these exercises and I should be good!!! Thanks again for helping me on saving my life. ❤
Thanks doc, I had my husband watch this because he has obstructive sleep apnea. He even snores when he’s on his stomach. He is obese. Thank you for your suggestions. God Bless 🙏🏼
My husband truly needs this video and he’s now doing your exercises here. He is very fit, but snores loudly and needs to do these. And I’m doing these as you speak. WoW, they are great for those muscles! Thanks ❤❤❤
Thank you for your videos; this one in particular. I have been practicing your steps for a little while. I believe what you're saying. Life changes at 69 are difficult but, I like the way I have been looking and feeling now, for the past 10 months. I have huge tonsils and adenoids. When I was a child my mother allowed me to take a neighbor friend along with our family on a country outing. After two nights of that outing, my friend asked my mom if she could send her back home. She said she couldn't sleep because I snored loudly. I have always snored. I was a very thin child back then. Today, I'm 50 lbs. overweight. I have lost 18 lbs in the past 10 months. I still snore and, sometimes I get scared about going to sleep. I aspirate...SOMETIMES. My esophagus is faulty. I have to tell you, however, I keep on exercising and now, these new exercises will help me even more! Thanks again! 😊
Doctor Mandell, i would talk for a spell, but I don't have time 😊 I have my work cut out for me today ❤ I can't wait to do these exercises again ❤️ Love to you Doctor Mandell for your time toward each of us ❤️
Thank you. They were too many exercises to remember. I'm still very grateful for your messages. I praise the Lord for having you and your will to help us heal ourselves through your messages.
God bless you Dr. Mandel With all due respect, you have SO many great exercises I already am using, many for sleep, hair brushing, tapping my forehead, pinching my ankles, pinching my hand in the thumb indentation, on and on. I don’t realistically think I can keep track of, keep up with, a dozen daily exercises. You are a gem, a natural treasure, but any suggestions? All of your ideas are stellar? Maybe a book, that we could put post it tabs on the most helpful? Thankyou. ❤
I have been on a cpap for many years. When I started on the cpap, I was much younger and not overweight. Recently, I was in the hospital, and the pulmonologist told me I needed to be on a bipap machine. Thank you for these exercises.
Dr Mandell: I don't want to sound like an alarmist but as a 60 yr old whose never once experienced sleep apnea, I developed it after I began vaping marijuana. I would wake up on a regular basis in the night, gasping for air and I found it quite terrifying. It wasn't until I started wondering if there was a correlation between vaping and having developed apnea that I did a little experiment and STOPPED vaping and my suspicions proved true! My sleep apnea went away and I've never experienced this very scary condition again. I understand there are so many reasons people are afflicted w/this condition and I have a great deal of compassion for those who battle against this scary and often exhausting disorder.
You are a gift from god sent to many of us, a literal blessing to this planet. I wish you a long and a happy life. May it be filled with joy and there be no sorrows.
Just done this for the first time and omg I never realised my face had this many muscles 😂 I can really feel they've all had an amazing workout! Thanks so much
THANK YOU, THANK YOU, THANK YOU Dr Mandell! My son recently had a sleep study for snoring; one of the documented prolonged pauses was 2.58 minutes. He of course was recommended to go on CPAP, which he won't use because he can't stay asleep while hooked up. I will definitely forward this on to him.
Love this ! I have sleep apenia ,but donot use any thing . I will do these exercise dailey .thank you Dr Mandell ! You are such a blessing to me .God Bless you .
Please consider CPAP machine. That helped me to sleep properly and get massive energy boost of it, reduce blood pressure almost instantaneously, and therefore enable ne to start exercising, which in turn supported my very low carb diet to reduce first 30 kilos in 4 months, abs then another 20 kilos in few more months. Sleep apnea is the source of many real bad things happening in your body, a genuine vicious cycle. Once you break that cycle, your life will be transformed! Guaranteed!
I am happy with those excersices! I am using a cpap because I had around 20 breathing stops an hour ,having headaches and feeling terrible in the morning. After about half a year I started to get a lot of belly aches because I am getting air inside. Change in pressure isn't helping much till now and I just hate this machine and the feeling of it in my face and the whole idea of needing something like this! Going to do the excersices and loose weight! There is hope....! Thanks a lot!
I would love to exercise my uvula. But an ignorant ENT cut it out in 1998….to correct sleep apnea. In my ignorance, I let him. They didn’t tell me it was a little irrigation sprinkler that kept my throat moist. Had I known, I’d still have my uvula. It was a horrific experience that I would never recommend to anyone. If we had the internet back then with all the info available now, it would not have happened. In my sleep lab study, I stopped breathing 61x in 8 hrs. I was not overweight. I’ve had it since I weighed 95 lbs when I was 18 years old. I am going to try these exercises and see how it goes. THANK YOU Dr Mandel for more helpful knowledge!🙏🏼🥰
Thank you Dr Mandell. As one gets older it's important to keep these muscles strong. I'll give these a go and show them to my husband as well. Never know, I may be able to move back into the bedroom if I don't have to listen to the thunder of snoring. 🤣
You are right! I discovered some muscles that I never knew were ever there! And utilized muscles that I probably have never utilized before (as you said in the video 7:34 ) Thanks for this video!
Makes so much sense. So much food is soft so our muscles get weak. Also sleep aids relax those muscles and cause one to fall into apnea. Could you address that specifically in a future video? Ty Doc!
Great video as always, Doc! I'm about to be tested for sleep apnea as well. My doctor feels strongly that I may have it so I will definitely do the exercises from this video. I'm severely asthmatic and it's hard keeping weight off with all the steroids. Any suggestions for me/us please?
sleeping on your left side is so very good for us but with 2 people in one bed, 1 person most often ends up sleeping on their right, due to heat or just uncomfortable positioning, do you think we should alternate sides or switch to single beds?
My wife hates my snoring. So, I tried pushing my tongue against the hard palette for a good 10 seconds. She said I was supposed to push it against MY pallette, and now im sleeping on the couch... 😅
@@annjensen1980 Well I snore & do care about my other half not being able to sleep because of me. I’m sure I look a right idiot doing these exercises but I’ve just given it a go and will be again. Thanks so much Doc. Your videos are insightful, non patronising & they work!! Bless you mate 🤍
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Lots of exercises. I took notes. Hopefully this covers the list effectively. Thanks, Dr. Mandell....
1. Say AEIOU - stretched out changing pitch and tone…..
2. Push tongue into back of teeth and then curl it back into your hard pallet to strengthen tongue and throat muscles.
3. Push tongue up into hard pallet for 5-10 seconds, 5 reps.
4. Push tongue down into soft pallet for 5-10 seconds, 5 reps.
5. Breathe in through nose, and out of one nostril. Do both sides 15-20 times
6. Push tongue up into hard pallet and flick as you move your jaw down to make the ‘knocking’ sound. Do for 60 seconds.
7. Contract your uvula like you are gagging for 30-45 seconds.
8. Move jaw to right. Hold for 30 seconds. Do the same on the left. Do about 5 reps. Strengthen facial muscles and jaw.
9. Sing - great for throat muscles.
10. Curl your tongue. Hold for 10 seconds. Do 3 sets.
11. Stick tongue out and try and touch your nose. 10 seconds, 3 sets. Tones back of throat muscles.
12. Stick tongue out and push it into outer lip like you are trying to get something from the corner of your mouth. 10 seconds hold, 5 reps.
13. Take a spoon - push tongue into the spoon and hold for 10 seconds, 6 reps.
14. Drop weight!
15. Rid diet of excess sugar, do more exercise, more fiber, sleep on your left side or if on back use an incline
Thank you 👍
Really appreciate your notes!
Brilliant thank for this
Thanks
My doctor told me that I'll have to live with my CPAP machine for the rest of my life.
Then I just got back to shape, shed 50 kilos (!), and voila, no more sleep apnea or snoring!
Absolutely reduce your weight if you snore or have obstructive sleep apnea.
It's worth it!
Congratulations!
❤Thank you for sharing!
Well done!
Well done!
But I’m already skinny so what to do?
I can already tell I'm gonna feel it in my tongue and jaw tomorrow!
At my sleep apnea test, I was told to sleep on my back, but it didn't make sense when I'm a side sleeper so I was allowed to start off on my side. Less than a hour later the tester had me sleep on my back, first without CPAP and then with CPAP. My test results showed: 1) I did NOT have sleep apnea WHEN sleeping on my side, 2) I had sleep apnea when sleeping on my back, and 3) the CPAP machine prevented sleep apnea when sleeping on my back. Since I'm a side sleeper, it didn't make sense TO ME to go the CPAP route. AGAINST DR RECOMMENDATION, I put pillows behind me that prevent me from rolling on my back while sleeping and I no longer wake up with headaches! I've also lost 88lbs since then which no doubt also helps. I hope my experience helps you!
This cured my Irritable Vowel Syndrome.
😂
I snoore alot ,I have started the journey,keep liking my comment so that I can tell you the results
Update?
The two most important aspects of correcting sleep disordered breathing (aka snoring and sleep apnea) is fat loss and learning to maintain proper oral posture (tongue resting on palate, lips sealed, and nasal breathing). There were some good exercises here in training the tongue to help maintain the necessary muscle tone!
I have been suffering from snoring to the point that my little kids complained. They couldn’t sleep when we shared rooms at hotels on vacation. 😮
But I did not want to use a CPAC machine.
You are
Such a great person
Wonderful warm
Caring
So personally invested
And you give such practical advice on small things medical issues that no one else has ever talked about. But these little things matter and actually address big problems; all this knowledge matters; and they work. And I love your holistic approach. And I love your quotes. I am so thankful I found your channel. 😊
Who knew my mouth and tongue has so many muscles!! Thank you
I will definitely ask my husband to do these! Thank you!!
I did a 5 day salt water fast and by the second night my wife said I stopped snoring
Dr. Mandell, you are the truth!!! I am supposed to pick up a pap machine next week, but I will be canceling it after seeing this video. I'm halfway there, I've lost 35 lbs, been off of sugar for 9 mont's and I do intermittent fasting. Now all I have to do are these exercises and I should be good!!! Thanks again for helping me on saving my life. ❤
Would you mind sharing your method and process for getting yourself off of sugar?
@Allenmarshall I just stopped using it and buying anything with sugar in it.
@@ceeceeg6224 and you werent sick, weak, tired, irritable or suffering horrible headaches?
@@Allenmarshall No
Any results?
I think it will help with double chin etc, great thank you will be doing everyday. Can’t wait to see my family’s reaction - I don’t care 😁
Thanks doc, I had my husband watch this because he has obstructive sleep apnea. He even snores when he’s on his stomach. He is obese. Thank you for your suggestions. God Bless 🙏🏼
Dr Alan Mandel, thank you so much. I have learnt so much from your programs. My life is never the same. Big transformation. God bless.
My husband truly needs this video and he’s now doing your exercises here. He is very fit, but snores loudly and needs to do these. And I’m doing these as you speak. WoW, they are great for those muscles! Thanks ❤❤❤
Definitely trying this because I am exhausted and I've tried everything else 😴
any results ? 😢
After 3 months of nocturia, it went away same day I did the tongue excersices which i found on a video by an ENT doctor.
I will try thie exercises hopefully this is the answers for my prayers thankful to you Dr.mandel God abides u for healing ideas ❤❤❤
Any results?
Awesome, l used to know till l started sleeping on the floor at least twice a week ,the whole night and snoring is gone ,,, try this
Thank you for your videos; this one in particular. I have been practicing your steps for a little while. I believe what you're saying.
Life changes at 69 are difficult but, I like the way I have been looking and feeling now, for the past 10 months.
I have huge tonsils and adenoids. When I was a child my mother allowed me to take a neighbor friend along with our family on a country outing. After two nights of that outing, my friend asked my mom if she could send her back home. She said she couldn't sleep because I snored loudly. I have always snored. I was a very thin child back then. Today, I'm 50 lbs. overweight. I have lost 18 lbs in the past 10 months. I still snore and, sometimes I get scared about going to sleep. I aspirate...SOMETIMES. My esophagus is faulty. I have to tell you, however, I keep on exercising and now, these new exercises will help me even more! Thanks again! 😊
Doctor Mandell, i would talk for a spell, but I don't have time 😊 I have my work cut out for me today ❤ I can't wait to do these exercises again ❤️ Love to you Doctor Mandell for your time toward each of us ❤️
Thank you. They were too many exercises to remember. I'm still very grateful for your messages. I praise the Lord for having you and your will to help us heal ourselves through your messages.
Pen + paper. Hands + pen + movement on paper. = List of exercises
God bless you Dr. Mandel
With all due respect, you have SO many great exercises I already am using, many for sleep, hair brushing, tapping my forehead, pinching my ankles, pinching my hand in the thumb indentation, on and on. I don’t realistically think I can keep track of, keep up with, a dozen daily exercises.
You are a gem, a natural treasure, but any suggestions? All of your ideas are stellar?
Maybe a book, that we could put post it tabs on the most helpful?
Thankyou. ❤
I have been on a cpap for many years. When I started on the cpap, I was much younger and not overweight. Recently, I was in the hospital, and the pulmonologist told me I needed to be on a bipap machine.
Thank you for these exercises.
Dr Mandell: I don't want to sound like an alarmist but as a 60 yr old whose never once experienced sleep apnea, I developed it after I began vaping marijuana. I would wake up on a regular basis in the night, gasping for air and I found it quite terrifying.
It wasn't until I started wondering if there was a correlation between vaping and having developed apnea that I did a little experiment and STOPPED vaping and my suspicions proved true! My sleep apnea went away and I've never experienced this very scary condition again.
I understand there are so many reasons people are afflicted w/this condition and I have a great deal of compassion for those who battle against this scary and often exhausting disorder.
You are a gift from god sent to many of us, a literal blessing to this planet. I wish you a long and a happy life. May it be filled with joy and there be no sorrows.
Just done this for the first time and omg I never realised my face had this many muscles 😂 I can really feel they've all had an amazing workout! Thanks so much
Can't wait to see what else you have up your sleeve!
😅 👕
Thank you so much. I'm sharing with snoring friends❤
😌
THANK YOU, THANK YOU, THANK YOU Dr Mandell!
My son recently had a sleep study for snoring; one of the documented prolonged pauses was 2.58 minutes. He of course was recommended to go on CPAP, which he won't use because he can't stay asleep while hooked up. I will definitely forward this on to him.
You could check out a dental mouthpiece used for sleep apnea. I got one & it helps. I had mild sleep apnea.
Thank you 🙏
Did it made my snoring stronger 💪🏻💪🏻
Love this ! I have sleep apenia ,but donot use any thing . I will do these exercise dailey .thank you Dr Mandell ! You are such a blessing to me .God Bless you .
Please consider CPAP machine. That helped me to sleep properly and get massive energy boost of it, reduce blood pressure almost instantaneously, and therefore enable ne to start exercising, which in turn supported my very low carb diet to reduce first 30 kilos in 4 months, abs then another 20 kilos in few more months.
Sleep apnea is the source of many real bad things happening in your body, a genuine vicious cycle. Once you break that cycle, your life will be transformed! Guaranteed!
Did you see any results?
YOU ARE JUST AWESOME, THANK YOU, GOD BLESS!, SAI RAM!!! Jeevan Sekhar Reddy.M, India.
Thank you Doc for this healthy tips God bless
I snore when I sleep on my back, I often wak myself up. its so annoyjng as its better for wrinkles. Will try this.
Thank you for your generous advice and sharing your indepth knowledge 😍
I am happy with those excersices! I am using a cpap because I had around 20 breathing stops an hour ,having headaches and feeling terrible in the morning. After about half a year I started to get a lot of belly aches because I am getting air inside. Change in pressure isn't helping much till now and I just hate this machine and the feeling of it in my face and the whole idea of needing something like this!
Going to do the excersices and loose weight! There is hope....!
Thanks a lot!
Thanks Dr Mandell you are a God send 🙏 my husband snores some times I have to leave the room...Sylvia
Love these exercises 🎉thanks doc.
Love you, Dr. Mandell!
Your lesson came in the right time, when I have just started experiencing snoowering issues.
Thank you so much Doctor mandell.
Dear Doctor.. Please make a video for reducing Double Chin PLEASE Doctor Mandell
You are changing my life!!🤗🤗🤗
I Completely stopped snoring wuth Mouth Taping. It only took One week. I Don't need the tape any more.
So glad you posted this regatding sleep apnea - will do these! Thank You☘️
Thank you so much Dr Mandell. Much appreciation. ❤
I would love to exercise my uvula. But an ignorant ENT cut it out in 1998….to correct sleep apnea. In my ignorance, I let him. They didn’t tell me it was a little irrigation sprinkler that kept my throat moist. Had I known, I’d still have my uvula. It was a horrific experience that I would never recommend to anyone. If we had the internet back then with all the info available now, it would not have happened.
In my sleep lab study, I stopped breathing 61x in 8 hrs. I was not overweight. I’ve had it since I weighed 95 lbs when I was 18 years old.
I am going to try these exercises and see how it goes. THANK YOU Dr Mandel for more helpful knowledge!🙏🏼🥰
Did you see any results?
Thank you so much. I’ve been on my machine for five years and really doesn’t do too much for me, but it helps with my breathing.❤😊
Dr mandell good morning thank you for sharing this video God bless you being a solution giver to people problems have a nice day ❤❤
Have the same problem, thanks for sharing Doct
Love how you make exercise quick and fun. 😊❤
thank you thank you thank you thank you thank you thank you, thanks for sharing ❤😊
Thank you dr.mandel and may God bless you more
Thank you Dr Mandell. As one gets older it's important to keep these muscles strong. I'll give these a go and show them to my husband as well. Never know, I may be able to move back into the bedroom if I don't have to listen to the thunder of snoring. 🤣
Please discuss what foods are good for treating TB infection completely.
You are right! I discovered some muscles that I never knew were ever there! And utilized muscles that I probably have never utilized before (as you said in the video 7:34 )
Thanks for this video!
Thank you so much
God will pay you for your kind heart . This video was helpful.
Thank you for your work, doctor. i got alot out of this video.
Thanks a lot Dr Mendel for sharing this video stay bless 🙏
My daughter has to use a CPAP machine so I’m sharing with her!
I will try these right away. Thank you for sharing this.
Thank you doctor Mandell .God bless you
Makes so much sense. So much food is soft so our muscles get weak. Also sleep aids relax those muscles and cause one to fall into apnea.
Could you address that specifically in a future video? Ty Doc!
❤ thank you doctor do I have to do all these exercises or can I just choose three?
Awesome. I'm singing right now. ❤
Awesome. Every time.
Hope it works …thank you
Will do thank you Dr Mandell u are the best ❤❤❤❤
Thank you for these exercises.
Those are great exercises. Thanks, Doc!
Thank you Dr Mandel
Thank you for all your videos ❤❤❤
Very doubtful... But I'll try these exercises.
Did you see any results?
Thank you for sharing what a lot of useful information. I will definitely put this into practice.
Did you see any results?
First, thank you for all that you do. Second, are we doing the bulk of these exercises throughout the day or before bed?
Loved it thank you Doc! ❤
❤thanks for sharing😇❤😇God bless😇
Thank you for giving instruction example 🙏
Thank you for all you do!
Dr.A. this is a lot but well worth a try.✌🏾 Thanks.
Hubs and I were just talking about this the other day. Thanks for the tips and exercises!
You're amazing 👏 💖 always something new !!
Thank you doctor 🙏❤️🌷Many blessings 🌷🌷
Thank you Doctor Mandell 😊😊
Thank you!❤🙏🥰
Love Dr. Mandell. Think these will help but I will continue to tape my mouth at night.
Thank you for sharing very informative
Your thoughts on low carb or carnivore being anti inflammatory ?
Thank DR. Great tips. 😊
Great video as always, Doc! I'm about to be tested for sleep apnea as well. My doctor feels strongly that I may have it so I will definitely do the exercises from this video. I'm severely asthmatic and it's hard keeping weight off with all the steroids. Any suggestions for me/us please?
sleeping on your left side is so very good for us but with 2 people in one bed, 1 person most often ends up sleeping on their right, due to heat or just uncomfortable positioning, do you think we should alternate sides or switch to single beds?
similar tips were in a snoring app I used. Good stuff
Thank you Dr. Blessings
Fantastic exercises!
My wife hates my snoring. So, I tried pushing my tongue against the hard palette for a good 10 seconds. She said I was supposed to push it against MY pallette, and now im sleeping on the couch... 😅
😂😂😂😂😂
😂😂😂😂😂
You made me laugh 😂 I do hope you get over it.
😂
I haven’t slept in 5 years
I'm sure that the partner will never do this daily lol 😂😅😂 but thankyou doc you are so kind to show this for everyone ❤xx
Becky 🇬🇧 🇬🇧 XX
So true!
Yep, ppl that snore don't care if they keep us up all night.
@@annjensen1980
Well I snore & do care about my other half not being able to sleep because of me. I’m sure I look a right idiot doing these exercises but I’ve just given it a go and will be again.
Thanks so much Doc. Your videos are insightful, non patronising & they work!!
Bless you mate 🤍
@rpmworwee I respect you and think your amazing to give this a go
Becky 🇬🇧 xx👍
@@markallen5764 She won’t respect me when I start singing like a fox being strangled 🦊 😂
what about mouth taping?
Thank you for the video will do the exercises, I have sleep apnea and on a cpap machine
Did you see any results?
I hope they will be able to finish all these exercises.😀😃😄😆😅😂🤣❤