I have been doing these exercises for 3 days and last night my boyfriend said that I didn't snore.. Which meant he got a better night sleep and so did I. Thank you so much for this video - Absolute lifesaver.. So simple, clear and straightforward. I highly recommend you practice these exercises I will certainly add this to my daily maintenance exercises x
To anyone scrolling through I can only offer my own experience. Since I was a baby my snoring was legendary. I will spare you the details but when I hit adolesence I developed a number of psycological difficulties, was introverted and was unteachable in terms of education. I cant say the sleep apnoea was entirely to blame but since I started to these excersises the impact was immediate and profound. My quality of sleep improved massively. I started strengthening my soft pallet and the results as i say were amazing. I have recently started face massages because my sinus have been blocked up for ever. Once again the results were spectacular. These are simple excersises but if you dont know then you dont know. Judging by the difference before and after I believe I had a very severe case of SA (both nose and throat) and suspect this new regime may save my life. I dont like giving advise but if you suspect you have SA these exercises are free and if you get half the results I have you will be delighted I promise. Good luck.
I don’t think your videos are very long or nor would I complain about it. You’re giving us very good information. Great information on a subject. That is very hard for a lot of people to understand and I thank you for it. Some of the stuff you’re giving us our doctors don’t even give to us and we go on an appointment so you go ahead and keep them as long as you want. I really appreciate all your posts.
Dear Mr Veer I was recently diagnosed with severe apnoea, so I started these exercises two weeks ahead of my appointment with an ENT specialist. In the last week, whilst I know I'm continuing to snore, I am sleeping markedly better than I have done in years. No morning headaches in the last week, no need for an afternoon nap and energy levels are markedly up compared to what they have been in recent years. I really can't thank you enough. For the likes of me, even a mild improvement is a massive improvement and it's still early days. I genuinely believe these exercises can be literal life savers. Thank you so much for sharing your expertise and knowledge :)
I've been doing these exercises for about 2 weeks almost every day. Almost immediately my sleep was improved and since I use a Sleep App, called Sleep Monitor, I know the loudness and number of recordings of snoring and other noises. Today there was no recording or snoring, down from twenty or more, many very loud. The other thing that has happened is I no longer wake myself up with strange throat sounds. This is a gift from God himself and I thank you from thr bottom of my heart for making this video. As a person recovering from Chronic Fstigue, sleep quality is o e of the root causes I was addressing, so I am quickly healing from that condition.
Awesome!!! I’m so excited to try this myself and was a little skeptical until I’ve seen the many comments backing up his videos. Can’t wait to see or be told my results
It's crazy how well this works! Thank you thank you thank you!! You are a godsend. Everyone with sleep apnea needs to hear this. I've been doing these exercises daily for a couple of months now and I'd say my sleep apnea is 90% gone. Sometimes I even sleep through the entire night. So it turns out it's all about muscle tone - simply amazing and amazingly simple! :) Now I can throw out all those painful mouth splints and my CPAP torture device. Honestly you've saved my life and I can't thank you enough. Huge respect.
Just a quick update. I got lazy over Xmas and stopped doing the exercises, and the sleep apnea came back after a couple of weeks. When I started doing them again the apnea went away again and now I sleep all the way through the night. I also bought the Checkme O2 Max which monitors your oxygen saturation overnight. It has confirmed that as long as I don't sleep on my back I get no O2 desaturation events, compared to 11 per hour during my sleep study. I use a belt strapped around my chest with a hard ball taped to the back which forces me to lie on my side. It takes a bit of getting used to but is so much better than CPAP. All together, problem solved!
Hey Peter! If you don't mind me asking, how fast did you notice a difference after starting with these exercises? I have sleep apnea, and i have a cpap, but i simply can't be "friends" with the machine.
I just tried these exercises last night and it really worked. I've been tracking my snoring daily using an app and the score went significantly down. I use an MAD but currently I can't because I have orthodontic braces for the next 16 months. I also tried the tongue device but it really doesn't help much and it makes my tongue sore in the morning. Thank you for sharing this video as it really helped me. I am working out daily as well to lose more weight. Also, currently in the works of getting better with food choices, the time of the day and the amount of what I eat. It really matters to me to get fit and get this snoring fixed. Again, thank you!!!
I used to struggle with sleep apnea and snoring but since I started practicing these exercises every night, I haven't struggled with it anymore and my rest is so much better! Thank you so much for sharing this video.
I’ve been diagnosed with mild OSA AHI 11.7 per hour and it’s a 5 month waiting list to be seen at the sleep clinic. I have depression, anxiety , im hypermobile, sinus tachycardia, asthma, lipodema, PCOS, IBS. So a lot going on with all my medical conditions , and now sleep apnea. I m so tired and wake up not feeling rested and I wake up with migraines that affect me all day. Brushing my teeth in the morning is horrible, as it’s shaking my head. It’s affecting my quality of life so much so I tried taking my own life a few yrs ago as the drs couldn’t find a cause for my fatigue despite a sleep study that came back negative. Just recently had another sleep test that came back positive. I’ve hired a cpap machine whilst I’m waiting to be seen by the nhs. But it’s difficult to get used to. I had my tonsils out as a child and I think it must be my tongue slipping back in my throat or my throat collapsing causing the sleep apnea as I carry no weight around my neck. I’m going to try these exercises as I can’t carry on feeling so exhausted everyday, I currently feel I’m existing and not living. I’ve read so much about the mandibular devices that they alter your teeth and they are not good for sleep apnea, what are your thoughts vik and do you think the excercises will help my sleep apnea?? How many times a day do I do these excercises
Hello Maria, has this really helped you, I’m a bit sceptical but I’m going to try them. I have mild sleep apnea but I’m very very tired and exhausted all the time I’m struggling to cope and I have migraines caused by my sleep apnea and depression. My energy levels are zero. How have the excercises helped you, do u have more energy and less tired cause you have a better nights sleep
Hi I first contacted you a while back after discovering your videos. These excersises had an immediate impact and I have recently started face massages to help drain my sinus. I'm not being dramatic, I honestly believe you may have saved my life. The difference in sleep, therefor overall quality of life is amazing. Thank you.
This is incredible! I started doing the exercises just three days ago and noticed an immediate improvement. I don’t wake up at night any more and feel more rested in the morning. This feels damn near miraculous
It's incredible huh. I used to wake from apneas occasionally (concerning because for each one that wakes you there's many more that aren't). But last week I started having a bunch of them while drifting off so I wasn't even fully asleep yep. Last night I had none while drifting off and the couple times I woke in the deep night (coz of a noise or something) I knew I had just been breathing freely. Such an incredible relief.
This is great information. I have suffered from sleep apnea all my life. I was born with enlarged adenoids and suffered from ear aches and sore throats at an early age. During my tonsilectomy they remove part of my enlarged adenoids. Later in life I participated in a sleep study and was prescribed a CPAP machine. It helped a little, but after multiple masks and dry throats it just wasn't working for me. After trying these exercises in two days, my sleep pattern has improved considerably. It is also nice to find a non-medicinal or mechanical solution to my problem. Thank you so much for this information.
I grew up with APNEA unknowingly. It had gotten to a very bad state of huge hiccups that woke me up at nights, gasping heavily for breaths, high blood pressure till I came across this exercise. I am good now. I can sleep freely now. Thank you
I really loved the first video because even though I’m an RN,BSN and certified in peri anesthesia I found a lot of the medical information very helpful. Please don’t take it down. The information on the symptoms of the excessive urination at night, and the apnea leading to hypertension and weight gain were all signs that I was seeing in my husband. However, when filling out his history for our new GP, under signs of possible sleep apnea I only listed his snoring and events at night that I had suspected for quite a while were apnea, where I had to physically jar him awake and startle him to breath. A home sleep study showed 253 episodes in a 7.5 hour period- 250 of which were hypopnea and 3 were full apnea. I appreciate your effort and think the 2 videos are useful hand in hand together. One as explanation for beginners and the other for reference for practice and compliance. Thank you. 👍👏🥰
@@VikVeerENTSurgeon, When I inform my physician of the exercises I learned from you, I am certain he will prefer an explanation above a demonstration. Cheers.
I am trying these exercises , I am on my third mask , I've tried two full masks now being sent a nasal mask and chin strap . I pray this one works ,and I was so happy to hear that once sleep apnea is controlled weight loss is possible . My sleep test showed i stop breathing 38 times an hour ,I really want this to work because I want to get healthy and slim , I had endometrial cancer (womb cancer)in January and I want to make sure it never returns by losing weight and getting type 2 reversed which I believe is also possible with getting sleep apnea controlled . Thank you Vik Veer , I am watching your video's . I am waiting for the mask to come so in the meantime I shall do these exercises . You are a God send .
This is actually working for me. What I do: 1. The exercises in this video once a day, just before bed 2. Keep my tongue position on the roof of my mouth via suction during the day, to build the habit to keep it there at night 3. Breathing through my diaphragm instead of my chest I've been doing this about a week, and last night I didn't snore at all. I'm excited, since I thought this was a problem I would just have to live with. Good luck to others!!
Thank you, Dr. Veer. In January I started monitoring my AHI with the Withings Sleep Analyzer, an under-the-mattress device. At that time my (estimated) AHIs were in the Severe range, reaching as high as 38 AHIs per hour. Then I applied sleep hygiene principles: eliminating caffeinated beverages altogether, keeping a regular sleep schedule, sleeping on my side, and, starting just 2.5 weeks ago, the tongue toning exercises described in the video. Now my daily readings are all in the Normal to Mild range. For the last two nights I had zero AHIs and zero breathing disturbances. It's a little early yet to declare victory, but it looks like the writing is on the wall. I am now able to sleep six to seven hours per night, while previously it would sometimes be less than four. I am amazed at how quickly the tongue toning exercises take effect. I have discussed my sleep apnea with doctors all of whom talked about CPAP machines without ever mentioning the benefits of exercises.
I am starting to consider myself very fortunate to have discovered your content. After watching your other video on these techniques yesterday (01/09/21) I have had 2 sleeps and noticed a huge difference already. For starters I can't remember dreaming as vividly and more importantly I have felt so much more refreshed on waking up. Its still very early doors for me but I feel this may be a real game changer. Thank you so much
@@VikVeerENTSurgeon Hello and thank you for responding. As a quick update, my sleep cycle isn't under control yet and I suspect it may be a while before it is. That is okay as I am starting to believe i may have been a severe case, based on the extreme impact these excercises seem to have had these last few days. After falling into heavy sleep on the first day (Wednesday) I found it impossible to sleep at all Thursday and in fact it was the early hours this morning (Saturday) I finally managed to sleep. Again though I dreamt vividly, and although I only got about 6 hours sleep I felt so refreshed the moment I woke just after 9. Its now 11.27 and I don't think I have even yawned once this morning!!!! Thank you again I will keep you posted on here as I think that would be helpful to everyone. Bye for now
Hi. I have just found these clips - after waking up to my partner sleeping in another room, again! I am starting right away! Watch this face- report back soon! Thank you Vic!
My wife found your video and sent it to me, (as a subtle suggestion, no doubt). I will happily do these exercises in the hope I can avoid being smothered by a pillow as a cure for my snoring, which has been suggested several times. Have I mentioned how subtle my wife can be? Just kidding, of course. But I really do hope your exercises will help. I will do them religiously. Thank you so much for sharing them.
Thanks, this video was much more clear than the previous video I looked at. As a suggestion for future videos, what I found particularly useful in this video were the details where you pointed out which muscles you should feel tightening, and which ones each exercise is meant to affect. I find those very helpful to make sure I'm performing the exercises correctly.
Mate these exercises are amazing. Over the years I'd noticed I'd occasionally wake up gasping but never got tested for OSA. But late last week I finally booked a doctor's appointment because it worsened with staying at a higher weight for longer than I have before. I was experiencing like half a dozen apneas last week just while half asleep in that dozing off state. That obviously made it harder (and terrifying) to fall asleep. Instead of doing these once a day I've been doing them thrice for the last several days. Last night I was drifting off and could feel my airway was more open. I even woke a couple times from noises and stuff but could tell I'd just been breathing freely. I'll keep this up plus still get the sleep study because I'm sure I'm stilling having some AHIs. I'll just have to explain to the specialist that my actual AHIs would be higher except I've been doing these exercises a lot.
Thank you Dr Vik. Not some gadget, or pill... some REAL exercises which make sense and are totally practical and achievable! Thanks for both videos. Both are helpful. Going to try these out. Much appreciated for the free educational videos.
Amazing helpful exercises. I have been looking for exercise to improve my sleep apnea and this video has been ideal. I will start with these daily from tonight. Thank you again
Surgery is ALWAYS last resort - and I remember love surgery. so many options to choose before you get to surgery. i've got a list couple of pages long of video ideas.
Thank you so much for this video. I watched the longer version first, which was very helpful. And this version is great, too. Not one sleep medicine doc or respiratory therapist in the USA has ever mentioned any thing about strengthening the muscles of my throat! So thank you so much!!! I will continue to look for more informative information from you in the future. Wish I could be your patient! I struggle so much with using my bipap machine. I'm considering an oral device in combination with bipap treatment. I have an overbite and often I feel like the mask pulls my chin back, just worsening my jaw falling back and collapsing into my throat. I've been doing the exercises everyday. I can feel my throat is a bit sore, so hoping it's really going to make a difference. All best to you!
@@VikVeerENTSurgeon Thank you for getting back to me, Dr. Veer. Any chance you can tell where to find published research to show that evidence? I will have a hard time getting my medical insurance company to pay for the mandibular device, which here in the US is more than $2000. I want to feel rested and energetic, at least a little energetic, so much! Thanks again. I can see how grateful everyone who has found your video is feeling. You ARE the man!! All best, Laura Mahan
Thank you! I was having myo therapy to prepare for Frenum laser surgery. I am tongue tied and I have pretty bad sleep apnea. Your explanations REALLY helped me to understand how to do the exercises.
I've done a few at home sleep studies and my AHI ranges from 3.0 to 6.5. My sleep hygiene is quite good so I suspect this mild OSA is to blame for not feeling super rested many mornings. Going to commit myself to these exercises, thank you.
Not to open up a can of worms for you, but… 1) Is that AHI based on 4% or 3% oxygen desaturations? Because if it’s 4%, then your 3% will probably be worse, which might make it more clear that it’s sleep apnea. 2) Have you used a WatchPAT or had an in-lab study that measures RERAs yet? If your AHI is normal (< 5) and your RDI is abnormal, you could have UARS. Of course, I have no idea what’s going on with you, but if you’re not feeling rested in the morning after what should be a sufficient quantity of sleep-or if you’re not getting enough sleep due to breathing issues-then you should be aware of some of these details. And ultimately, you should probably connect with a sleep doctor and try CPAP, since sleeping better is the whole point at the end of the day.
Thanks for this video! I do some light snoring, which disturbs my husband's sleep and prevents me from having good quality sleep. I feel drained from when I wake up, and take a lot of naps to get through the day. I'll definitely be trying these exercises!
Excellent excellent excellent! I have TMJ, smaller lower jaw, a deviated nasal septum, and a crazy neck from more than one whiplash. My pillows give me grief. (I keep buying different pillows to no avail) I started doing these exercises and they are helping my jaw relax. I dont use any medication and if I have more discomfort, I just suck it up. Thank you.
If you're a side sleeper, try an inflatable "travel" (horseshoe) pillow. I have been using them for decades! (ALWAYS have a spare on hand -- if/when they suddenly deflate in the middle of the night, best to have a 'blow it up and go back to sleep' option!! Ask me how I know! But they usually only die every couple years...) I hate having my ear crushed by the pillow, so the horseshow shape is great! Plus you can inflate it to the pressure you prefer!
Thank you!! So happy to have found these exercises for helping with my sleep apnea!! Very easy to understand and thorough presentation!! I could feel my throat opening up and I love how you include exercises that put the tongue in all of the various positions.
Thank you for such a clear and simple explanation... I just started sleep therapy and find my jaw falling during the night and catching under my mask... I will try anything to help my sleep apnea... subscribed! and look forward to more informative videos. Take care
Good luck , ive had severe sleep apnia for about 8 years , and obviously have a machine, i wouldnt wish sleep apnia on my worst enemy, its so destruvtive ...
Thank you so much for your videos! I’m 57, physically active, BMI of 20, but since menopause I have increasingly snored. What’s especially disturbing for me is that I start to snore just before I’m about to fall asleep, which jolts me awake again. I feel as if I’m swallowing my tongue and my REM sleep is very disturbed (I wake every half hour after 1 am with very dry mouth). According to my FitBit my breathing rate during sleep is average 13 breaths per minute and SpO2 around 95% (it’s 99-100% during the day). I think the main problem is loss of tone in my soft palate and tongue so I’ll be trying these exercises and buying a tongue retainer.
Definately going to give this a shot. im barely 35 years old and did the sleep test. oh boy oh boy the discovery that my breathing stopped 266 times during 4.5H period.. on my first few days on CPAP machine but it freaks me out. Im down to try anything and everything to make my nights better. =] Only slighty overweight. like 8 extra Kg's over normal weight for a 182cm tall man. Gotta believe in myself. exercise both body and tounge!
God bless you ,,,i have severe sleep apnia, and i cry when i hear of people getting it ,its so destruvtive, and we need to be positive it seems to be coming on people more and more ....
Thanks; you've provoked thought. I've been using a CPAP machine for a year or so, and have experienced significant VERTIGO-like symptoms, which often include feelings of high stress. My research suggests a correlation between my CPAP usage and some potential eustachia/inner ear history. Tonight: I Sleep Alone.
Thank you for this information. I suffer from ongoing headaches which started years ago right around the time that I started snoring. Lately I have felt exhausted throughout the day as well, and I know I toss and turn a lot at night. I have high hopes that this may help with the snoring and in turn the restlessness and exhaustion. I can't wait to try it out! Well done on the video by the way. Short, informative and detailed 😁.
Hello Dr. Veer! I'm an osteopathic family medicine doctor in the US, and naturally, I have many patients who snore and have sleep apnea. I've really appreciated sharing your videos with them as a reliable and pleasant way of teaching basic structural concepts, and exploring potential causes and treatments for their specific symptoms. Your product demos have been particularly helpful. Specifically for folks without significant hypoxia or nasal obstruction, I was wondering if you have an opinion on the following three devices, or would be willing to review them: Smart Nora (positional, muscle activation), The Breather, (respiratory muscle resistance training), and The REMplenish water bottle (oropharyngeal exercise tool). They all sound potentially helpful for some, but they're pretty expensive, so I'm hesitant to recommend trying them.
if you had to get something, I would go for the bottle. the breather is good but not sure if you would see a benefit in OSA. I'm not a fan of the Nora. hope that helps.
I'm curious since osteopathy efficiency hasn't been proved right (that's why it's not a science), why are you practicing if it's not better than a placebo?
@@ytrew9717 osteopathic doctors, DO, take the same exact regulated tests and do the same residencies as MDs except they practice manipulative medicine and holistic approach
Thank you for the great videos. I have severe sleep apnea and have tried the CPAP machine with 6+ different masks without success. I am looking at other answers and found your videos last year. Have you ever had anyone say that their sleep apnea got worse when they started doing the exercises? Here is the reason I ask. I am building up with the exercises, adding one every 4-5 days. This slow addition is better for me for a number of reasons. I also monitor my snoring with the SnoreLab app and my apnea with a ring device by Wellue that measures my pulse oximetery and my heart rate. I sleep exclusively on my back (bad shoulders, etc.). I am only doing 2 of the exercises so far. I realize I am not doing all of the exercises yet. The snoring is worse (by the app) and my clusters of apnea events seem to go on longer. This happened last year when I was just monitoring my snoring so I stopped the exercises. Everyone here seems to have positive feedback which is great for them. My other thought is that it will get better once I am doing all of the exercises. However, right now it is concerning. I worry that when I finally add all of the exercises, I will be in much worse shape. Thanks for any input and thanks again for the videos.
Thank you so much for this! (I'm a singer and I really think it will help). By the way, English has approximately 13 vowels plus minor dialectical variations, but I'm sure the 5 pure (Latin) vowels will do nicely.
I really need to take care of my sleep apnea! I am 32 and i am exhausted all the time! I use to be soo active , full of energy i wanted to achieve soo much but being always tired i am giving up on all of it... I played trumpet and after trombone on a band for about 11 years, i didn't have sleep apnea at all. I got it right after i quit band in 2017. This thought came to my mind 3 weeks ago. It makes sense because i used my tongue a lot and muscles in my mouth. I always felt good when i played music! I can't tolerate the cpap .
One way to treat and reduce snoring is to learn now to breathe. Laugh if you want but it does work. Train yourself to breathe is one of the exercises used for divers and playing woodwind instruments.
Thanks, I am going to try this. I believe I have OSA as I seem to have all the symptoms, especially morning headaches and a very dry mouth. Been trying to see a GP for two weeks now with no luck. Not had a decent night’s sleep for what seems like a decade.
Discovered this video a few days ago. Have tried the suggestions since a few mins before bed. It actually works!! Only wish I would have discovered it sooner….wow!
I can add to the many positive results posted below. I just wanted to add that when I do the exercises I practice deep breathing THROUGH the NOSE and I think it makes it more effective--the exercises. INTERESTING NOTE: If you know how to purposely make a snoring nose do it--AND THEN TRY it with your tongue sticking out. You cannot do it. This in a way shows the exercises should work.
THANK YOU. I was very worried that because for me the problem shows up lower in my throat these exercises were irrelevant, but you're right. I can't replicate my blockage with my tongue out. I am going to trust the process.
Observation - I was doing these 2x a day with great results, so I thought I could back off and do 1x a day. However, it's backsliding. So if you're not getting results, try 2x a day. I did once in the morning and once right before sleep.
Im hoping to do more ,my sleep apnia is severe and im on the machine ,ive been told severe apnia theres not much can be done, but i live in hope....😊😊😊
Thank you so much! You explain everything so well. I've been to an ENT. But your videos really helped me allot. Thanks again!!! I really appreciate your help. 👍👍👍🙏🙏🙏
I learned a different take on "muscle tone" in my physical therapy college classes. Where most people think of visible ripped muscles as the evidence of "toned", in reality, tone is simply the "resting state of contractions" in a muscle. So, how much form and firmness each muscle has when its not being consciously used. You know how people might say, "oh, your shoulders are tight and tense!" when giving a shoulder massage? That's because the resting muscle tone of the shoulder muscles are way too high. Likewise, it seems that the resting muscle tone of the tongue and facial muscles are way too low, therefore they fall back into the airway due to the lack of muscle tone to keep them in place. I believe this is because of the type of food we eat - foods that require very little work, very little chewing and manipulation by the tongue and mouth. Smoothies, soft fruits and veggies, only the soft parts of meats, fast food, cookies, chips. All these things require very little chewing. These are just my thoughts that hopefully help somebody here to give a little more credence to what this man is saying. If not, then that's no skin off my back. Have a nice day!
That makes a lot of sense to me! I have sleep apnea as well as Dystonia in my jaw which sometimes makes chewing difficult and a digestive disorder which requires me to eat easier to eat foods. Everything is connected.
Thanks for this! I have severe sleep apnea and have been on cpap for over a year now but is not helping at all, i always wake up gasping for air and wake up screaming like im going to die 😩 but Im starting the exercises today to see how it goes, ill update a week from today, Thanks again!
I feel for you! I have sleep apnea and I wake up constantly and have this fear that I'll die in my sleep now so can't sleep. Hoping these exercises help, 🤞for us!
Get a Nightlase! treatment if you have osa. Exercise your tung. I personally use an oral appliance & tung exercises; but the nightlase treatment was the biggest game changer for me. Before nightlase I was still exhausted, even with the mouth peace. Best of luck to you all🫡 never give up💪.
I've just had a mild TIA and have been released from hospital with a CPAP machine. I intended to do these exercises during the two month period leading up to my first post hospital appt. I am hoping to do away with the use of the machine altogether. Thank you.
This sounds so logical. Do you have a recommendation for a less bulky answer tohoses and masks. I am leary of implants . But the masks are so bulky and uncomfortable. I think your exercising is so down to earth. Thank you for posting aa truly sensible video😘
Is there an exercise specifically that targets the velum/soft palate 'valve' (or its surrounding structures) to prevent that valve closing involuntarily during nasal exhalation? I think it's called the velum, the valve you can deliberately close when swimming underwater to prevent water going up your nose and down into your lungs. I learned to close that voluntarily using 'stop consonants' which is great when swimming under water, but the problem is when close to sleep or even just very relaxed I feel that same valve closing involuntarily when exhaling through my nose, suddenly and entirely stopping exhalation. Since I notice it happen before I even get to sleep when very relaxed and about to fall asleep, it seems likely it is at least in part contributing to my OSA when asleep. Which of these 5 exercises might help prevent that velum 'valve' closing during nasal exhale, or if none of them are there any such exercises?
I have been doing these exercises for 3 days and last night my boyfriend said that I didn't snore.. Which meant he got a better night sleep and so did I. Thank you so much for this video - Absolute lifesaver.. So simple, clear and straightforward. I highly recommend you practice these exercises I will certainly add this to my daily maintenance exercises x
Thank for incarage me for sure I snore alot my husband complains every day
@@liziekwagala6973 do they really helped you ? good to hear:)
how are you doing now? Was it just a random good night sleep or has it actually continued to help?
Awesome!!! I’m super excited to try these exercises because I’m tired of sleeping in the couch 🛋
It’s always nice when someone shares there experience thanks
To anyone scrolling through I can only offer my own experience. Since I was a baby my snoring was legendary. I will spare you the details but when I hit adolesence I developed a number of psycological difficulties, was introverted and was unteachable in terms of education. I cant say the sleep apnoea was entirely to blame but since I started to these excersises the impact was immediate and profound. My quality of sleep improved massively. I started strengthening my soft pallet and the results as i say were amazing. I have recently started face massages because my sinus have been blocked up for ever. Once again the results were spectacular. These are simple excersises but if you dont know then you dont know. Judging by the difference before and after I believe I had a very severe case of SA (both nose and throat) and suspect this new regime may save my life. I dont like giving advise but if you suspect you have SA these exercises are free and if you get half the results I have you will be delighted I promise. Good luck.
I don’t think your videos are very long or nor would I complain about it. You’re giving us very good information. Great information on a subject. That is very hard for a lot of people to understand and I thank you for it. Some of the stuff you’re giving us our doctors don’t even give to us and we go on an appointment so you go ahead and keep them as long as you want. I really appreciate all your posts.
We need to protect Dr. Vik Veer at all costs. These exercises saved my life. Thank you so much, God bless you and your family
Dear Mr Veer
I was recently diagnosed with severe apnoea, so I started these exercises two weeks ahead of my appointment with an ENT specialist. In the last week, whilst I know I'm continuing to snore, I am sleeping markedly better than I have done in years. No morning headaches in the last week, no need for an afternoon nap and energy levels are markedly up compared to what they have been in recent years.
I really can't thank you enough. For the likes of me, even a mild improvement is a massive improvement and it's still early days. I genuinely believe these exercises can be literal life savers.
Thank you so much for sharing your expertise and knowledge :)
How is it going now? Any further improvements?
I've been doing these exercises for about 2 weeks almost every day. Almost immediately my sleep was improved and since I use a Sleep App, called Sleep Monitor, I know the loudness and number of recordings of snoring and other noises. Today there was no recording or snoring, down from twenty or more, many very loud. The other thing that has happened is I no longer wake myself up with strange throat sounds. This is a gift from God himself and I thank you from thr bottom of my heart for making this video. As a person recovering from Chronic Fstigue, sleep quality is o e of the root causes I was addressing, so I am quickly healing from that condition.
Awesome!!! I’m so excited to try this myself and was a little skeptical until I’ve seen the many comments backing up his videos. Can’t wait to see or be told my results
Did you get another sleep test done to really see the results?
Dam thats great
It's crazy how well this works! Thank you thank you thank you!! You are a godsend. Everyone with sleep apnea needs to hear this. I've been doing these exercises daily for a couple of months now and I'd say my sleep apnea is 90% gone. Sometimes I even sleep through the entire night. So it turns out it's all about muscle tone - simply amazing and amazingly simple! :) Now I can throw out all those painful mouth splints and my CPAP torture device. Honestly you've saved my life and I can't thank you enough. Huge respect.
Really glad it works for you. thank you for writing back in
Just a quick update. I got lazy over Xmas and stopped doing the exercises, and the sleep apnea came back after a couple of weeks. When I started doing them again the apnea went away again and now I sleep all the way through the night. I also bought the Checkme O2 Max which monitors your oxygen saturation overnight. It has confirmed that as long as I don't sleep on my back I get no O2 desaturation events, compared to 11 per hour during my sleep study. I use a belt strapped around my chest with a hard ball taped to the back which forces me to lie on my side. It takes a bit of getting used to but is so much better than CPAP. All together, problem solved!
🎉oh the jubilation, I'm going to add these to my routine. Sleep apnea is awful.
Hey Peter! If you don't mind me asking, how fast did you notice a difference after starting with these exercises? I have sleep apnea, and i have a cpap, but i simply can't be "friends" with the machine.
First exercise: 1:54
Second exercise: 3:05
Third exercise: 3:41
Fourth exercise: 4:17
Fifth exercise: 5:11
Bonus exercises: 5:29
thanks, most valuable comment
Best comment thanks,though he has time stamps in the video description
you sir are the reason why world is still a good place
I just tried these exercises last night and it really worked. I've been tracking my snoring daily using an app and the score went significantly down. I use an MAD but currently I can't because I have orthodontic braces for the next 16 months. I also tried the tongue device but it really doesn't help much and it makes my tongue sore in the morning. Thank you for sharing this video as it really helped me. I am working out daily as well to lose more weight. Also, currently in the works of getting better with food choices, the time of the day and the amount of what I eat. It really matters to me to get fit and get this snoring fixed. Again, thank you!!!
I used to struggle with sleep apnea and snoring but since I started practicing these exercises every night, I haven't struggled with it anymore and my rest is so much better! Thank you so much for sharing this video.
Thanks for sharing!
I’ve been diagnosed with mild OSA AHI 11.7 per hour and it’s a 5 month waiting list to be seen at the sleep clinic. I have depression, anxiety , im hypermobile, sinus tachycardia, asthma, lipodema, PCOS, IBS. So a lot going on with all my medical conditions , and now sleep apnea.
I m so tired and wake up not feeling rested and I wake up with migraines that affect me all day. Brushing my teeth in the morning is horrible, as it’s shaking my head. It’s affecting my quality of life so much so I tried taking my own life a few yrs ago as the drs couldn’t find a cause for my fatigue despite a sleep study that came back negative. Just recently had another sleep test that came back positive. I’ve hired a cpap machine whilst I’m waiting to be seen by the nhs. But it’s difficult to get used to. I had my tonsils out as a child and I think it must be my tongue slipping back in my throat or my throat collapsing causing the sleep apnea as I carry no weight around my neck. I’m going to try these exercises as I can’t carry on feeling so exhausted everyday, I currently feel I’m existing and not living. I’ve read so much about the mandibular devices that they alter your teeth and they are not good for sleep apnea, what are your thoughts vik and do you think the excercises will help my sleep apnea?? How many times a day do I do these excercises
Hello Maria, has this really helped you, I’m a bit sceptical but I’m going to try them. I have mild sleep apnea but I’m very very tired and exhausted all the time I’m struggling to cope and I have migraines caused by my sleep apnea and depression. My energy levels are zero. How have the excercises helped you, do u have more energy and less tired cause you have a better nights sleep
@@juliaandrewjuju try it out, nothing to lose really. I feel it should help. Might even help u tolerate cpap more. All the best.
@Vik Veer - ENT Surgeon have you ever looked into digeridoo and how it helps sleep apnea sir check it out 🙏
Hi I first contacted you a while back after discovering your videos. These excersises had an immediate impact and I have recently started face massages to help drain my sinus. I'm not being dramatic, I honestly believe you may have saved my life. The difference in sleep, therefor overall quality of life is amazing. Thank you.
What's your ahi on a sleep study?
which specific video did you use for the sinus draining?
This is incredible! I started doing the exercises just three days ago and noticed an immediate improvement. I don’t wake up at night any more and feel more rested in the morning. This feels damn near miraculous
It's incredible huh. I used to wake from apneas occasionally (concerning because for each one that wakes you there's many more that aren't). But last week I started having a bunch of them while drifting off so I wasn't even fully asleep yep. Last night I had none while drifting off and the couple times I woke in the deep night (coz of a noise or something) I knew I had just been breathing freely. Such an incredible relief.
Will try tonight. I pray this works!
This is great information. I have suffered from sleep apnea all my life. I was born with enlarged adenoids and suffered from ear aches and sore throats at an early age. During my tonsilectomy they remove part of my enlarged adenoids. Later in life I participated in a sleep study and was prescribed a CPAP machine. It helped a little, but after multiple masks and dry throats it just wasn't working for me. After trying these exercises in two days, my sleep pattern has improved considerably. It is also nice to find a non-medicinal or mechanical solution to my problem. Thank you so much for this information.
I grew up with APNEA unknowingly. It had gotten to a very bad state of huge hiccups that woke me up at nights, gasping heavily for breaths, high blood pressure till I came across this exercise. I am good now. I can sleep freely now. Thank you
Thats great news...
Hello ,now that day I face the problem sleep apnea, please help me what to do .
I really loved the first video because even though I’m an RN,BSN and certified in peri anesthesia I found a lot of the medical information very helpful. Please don’t take it down. The information on the symptoms of the excessive urination at night, and the apnea leading to hypertension and weight gain were all signs that I was seeing in my husband. However, when filling out his history for our new GP, under signs of possible sleep apnea I only listed his snoring and events at night that I had suspected for quite a while were apnea, where I had to physically jar him awake and startle him to breath. A home sleep study showed 253 episodes in a 7.5 hour period- 250 of which were hypopnea and 3 were full apnea. I appreciate your effort and think the 2 videos are useful hand in hand together. One as explanation for beginners and the other for reference for practice and compliance. Thank you. 👍👏🥰
Okay, I'll keep them both up. I assumed that the long one was annoying for people, but I guess I can keep them both up. Thanks for your comment.
@@VikVeerENTSurgeon i did your exercise tips. Is it normal having my diaphram went stiff after doing it 2x a day? How can i release the stiffness?
@@VikVeerENTSurgeon, When I inform my physician of the exercises I learned from you, I am certain he will prefer an explanation above a demonstration. Cheers.
I am trying these exercises , I am on my third mask , I've tried two full masks now being sent a nasal mask and chin strap . I pray this one works ,and I was so happy to hear that once sleep apnea is controlled weight loss is possible . My sleep test showed i stop breathing 38 times an hour ,I really want this to work because I want to get healthy and slim , I had endometrial cancer (womb cancer)in January and I want to make sure it never returns by losing weight and getting type 2 reversed which I believe is also possible with getting sleep apnea controlled . Thank you Vik Veer , I am watching your video's . I am waiting for the mask to come so in the meantime I shall do these exercises . You are a God send .
So effective. The very first session for a day, done twice, reduced the snoring
amazing to hear! keep up the good work.
I am amazed at how quick this works!!! I just did them tonight (4/6/2022), and I feel a great difference already!!!
How is it going now? Still doing it?
the first day i did these exercises, i slept so much better and 2 days later my blood pressure is normal. it’s amazing.
This is actually working for me. What I do:
1. The exercises in this video once a day, just before bed
2. Keep my tongue position on the roof of my mouth via suction during the day, to build the habit to keep it there at night
3. Breathing through my diaphragm instead of my chest
I've been doing this about a week, and last night I didn't snore at all. I'm excited, since I thought this was a problem I would just have to live with. Good luck to others!!
Did you try a sleep study to confirm it was truly working?
Any update?
Thank you, Dr. Veer. In January I started monitoring my AHI with the Withings Sleep Analyzer, an under-the-mattress device. At that time my (estimated) AHIs were in the Severe range, reaching as high as 38 AHIs per hour. Then I applied sleep hygiene principles: eliminating caffeinated beverages altogether, keeping a regular sleep schedule, sleeping on my side, and, starting just 2.5 weeks ago, the tongue toning exercises described in the video. Now my daily readings are all in the Normal to Mild range. For the last two nights I had zero AHIs and zero breathing disturbances. It's a little early yet to declare victory, but it looks like the writing is on the wall.
I am now able to sleep six to seven hours per night, while previously it would sometimes be less than four.
I am amazed at how quickly the tongue toning exercises take effect. I have discussed my sleep apnea with doctors all of whom talked about CPAP machines without ever mentioning the benefits of exercises.
I am starting to consider myself very fortunate to have discovered your content. After watching your other video on these techniques yesterday (01/09/21) I have had 2 sleeps and noticed a huge difference already. For starters I can't remember dreaming as vividly and more importantly I have felt so much more refreshed on waking up. Its still very early doors for me but I feel this may be a real game changer. Thank you so much
Really glad I could help. Comments like this make it worthwhile, thank you.
@@VikVeerENTSurgeon Hello and thank you for responding. As a quick update, my sleep cycle isn't under control yet and I suspect it may be a while before it is. That is okay as I am starting to believe i may have been a severe case, based on the extreme impact these excercises seem to have had these last few days. After falling into heavy sleep on the first day (Wednesday) I found it impossible to sleep at all Thursday and in fact it was the early hours this morning (Saturday) I finally managed to sleep. Again though I dreamt vividly, and although I only got about 6 hours sleep I felt so refreshed the moment I woke just after 9. Its now 11.27 and I don't think I have even yawned once this morning!!!! Thank you again I will keep you posted on here as I think that would be helpful to everyone. Bye for now
@@townfanjohn 7 months. What's the update?
@@Goodthoughtlol I have started treating my sinus with face massages and the combination has been nothing less than miraculous
Thank you so much, Mr Veer. I shall now start the exercises, which I was not aware of until watching your video. Very much appreciated.
Love your exercise. Started it day before yesterday and had a better night sleep. Thank you and bless you
Hi. I have just found these clips - after waking up to my partner sleeping in another room, again! I am starting right away! Watch this face- report back soon!
Thank you Vic!
Did it work?
Did it work?
I am so glad I have found your videos. I have started following your guides. You are a living inspiration! May God bless you!
My wife found your video and sent it to me, (as a subtle suggestion, no doubt). I will happily do these exercises in the hope I can avoid being smothered by a pillow as a cure for my snoring, which has been suggested several times. Have I mentioned how subtle my wife can be?
Just kidding, of course. But I really do hope your exercises will help. I will do them religiously. Thank you so much for sharing them.
Thanks, this video was much more clear than the previous video I looked at.
As a suggestion for future videos, what I found particularly useful in this video were the details where you pointed out which muscles you should feel tightening, and which ones each exercise is meant to affect. I find those very helpful to make sure I'm performing the exercises correctly.
Mate these exercises are amazing. Over the years I'd noticed I'd occasionally wake up gasping but never got tested for OSA. But late last week I finally booked a doctor's appointment because it worsened with staying at a higher weight for longer than I have before. I was experiencing like half a dozen apneas last week just while half asleep in that dozing off state. That obviously made it harder (and terrifying) to fall asleep. Instead of doing these once a day I've been doing them thrice for the last several days. Last night I was drifting off and could feel my airway was more open. I even woke a couple times from noises and stuff but could tell I'd just been breathing freely. I'll keep this up plus still get the sleep study because I'm sure I'm stilling having some AHIs. I'll just have to explain to the specialist that my actual AHIs would be higher except I've been doing these exercises a lot.
thanks vic . ive been using this strategy for months now and my husband is so happy . thanks
I do these at work, while driving, anytime I am bored. Thank you Dr. Vik
Hahah would love to see that whilst driving. keep up the good work, and i hope it helps.
Thank you Dr Vik. Not some gadget, or pill... some REAL exercises which make sense and are totally practical and achievable! Thanks for both videos. Both are helpful. Going to try these out. Much appreciated for the free educational videos.
You're very welcome!
did it work?
Amazing helpful exercises. I have been looking for exercise to improve my sleep apnea and this video has been ideal. I will start with these daily from tonight. Thank you again
Thank you! I looked up surgeries and they all look terrifying. These exercises are so helpful, and no surgery needed!
Surgery is ALWAYS last resort - and I remember love surgery. so many options to choose before you get to surgery. i've got a list couple of pages long of video ideas.
@@VikVeerENTSurgeon good man.....😃😃😃
Thank you so much for this video. I watched the longer version first, which was very helpful. And this version is great, too. Not one sleep medicine doc or respiratory therapist in the USA has ever mentioned any thing about strengthening the muscles of my throat! So thank you so much!!! I will continue to look for more informative information from you in the future. Wish I could be your patient! I struggle so much with using my bipap machine. I'm considering an oral device in combination with bipap treatment. I have an overbite and often I feel like the mask pulls my chin back, just worsening my jaw falling back and collapsing into my throat. I've been doing the exercises everyday. I can feel my throat is a bit sore, so hoping it's really going to make a difference. All best to you!
Good luck, and the evidence for CPAP / Bipap and a mandibular advancement device is strong, so i think that is a good idea.
@@VikVeerENTSurgeon Thank you for getting back to me, Dr. Veer. Any chance you can tell where to find published research to show that evidence? I will have a hard time getting my medical insurance company to pay for the mandibular device, which here in the US is more than $2000. I want to feel rested and energetic, at least a little energetic, so much! Thanks again. I can see how grateful everyone who has found your video is feeling. You ARE the man!! All best, Laura Mahan
Very grateful to have come across your channel today!! Thank you Vic! Excited to try these 😊🙏
Thank you! I was having myo therapy to prepare for Frenum laser surgery. I am tongue tied and I have pretty bad sleep apnea. Your explanations REALLY helped me to understand how to do the exercises.
Very good, clear, thorough and respectfully presented information. Thank you.
I will definitely give these a shot. I am on process of setting up a sleep study with my Dr. Thank you
Im praying for you...
I've done a few at home sleep studies and my AHI ranges from 3.0 to 6.5. My sleep hygiene is quite good so I suspect this mild OSA is to blame for not feeling super rested many mornings. Going to commit myself to these exercises, thank you.
Not to open up a can of worms for you, but…
1) Is that AHI based on 4% or 3% oxygen desaturations? Because if it’s 4%, then your 3% will probably be worse, which might make it more clear that it’s sleep apnea.
2) Have you used a WatchPAT or had an in-lab study that measures RERAs yet? If your AHI is normal (< 5) and your RDI is abnormal, you could have UARS.
Of course, I have no idea what’s going on with you, but if you’re not feeling rested in the morning after what should be a sufficient quantity of sleep-or if you’re not getting enough sleep due to breathing issues-then you should be aware of some of these details. And ultimately, you should probably connect with a sleep doctor and try CPAP, since sleeping better is the whole point at the end of the day.
Thanks for this video! I do some light snoring, which disturbs my husband's sleep and prevents me from having good quality sleep. I feel drained from when I wake up, and take a lot of naps to get through the day. I'll definitely be trying these exercises!
I wish you the very best of luck. It sounds like you have sleep apnoea, so do consider getting a sleep study at some point.
Please update us on your progress
@@VikVeerENTSurgeon I'm recovering from a stroke and have started snoring recently. I'll add these exercises to my list. Thanks so much
This is great! Many would benefit from this. Didn’t get this information from my doctors in the treatment of apnea.
Excellent excellent excellent! I have TMJ, smaller lower jaw, a deviated nasal septum, and a crazy neck from more than one whiplash. My pillows give me grief. (I keep buying different pillows to no avail) I started doing these exercises and they are helping my jaw relax. I dont use any medication and if I have more discomfort, I just suck it up. Thank you.
If you're a side sleeper, try an inflatable "travel" (horseshoe) pillow. I have been using them for decades! (ALWAYS have a spare on hand -- if/when they suddenly deflate in the middle of the night, best to have a 'blow it up and go back to sleep' option!! Ask me how I know! But they usually only die every couple years...) I hate having my ear crushed by the pillow, so the horseshow shape is great! Plus you can inflate it to the pressure you prefer!
Thanks!
That is most appreciated! thank you.
Thank you!! So happy to have found these exercises for helping with my sleep apnea!! Very easy to understand and thorough presentation!! I could feel my throat opening up and I love how you include exercises that put the tongue in all of the various positions.
Glad you like them!
I have been doing this for 3 nights and I have not sorn once it works thank you
Thank you for such a clear and simple explanation... I just started sleep therapy and find my jaw falling during the night and catching under my mask... I will try anything to help my sleep apnea... subscribed! and look forward to more informative videos. Take care
Good luck , ive had severe sleep apnia for about 8 years , and obviously have a machine, i wouldnt wish sleep apnia on my worst enemy, its so destruvtive ...
Thank you so much Doctor for the awerness . God bless you and your family. 🙏🙏🙏
Thank you so much for your videos! I’m 57, physically active, BMI of 20, but since menopause I have increasingly snored. What’s especially disturbing for me is that I start to snore just before I’m about to fall asleep, which jolts me awake again. I feel as if I’m swallowing my tongue and my REM sleep is very disturbed (I wake every half hour after 1 am with very dry mouth).
According to my FitBit my breathing rate during sleep is average 13 breaths per minute and SpO2 around 95% (it’s 99-100% during the day). I think the main problem is loss of tone in my soft palate and tongue so I’ll be trying these exercises and buying a tongue retainer.
Wow- I just did the exercises with the video and I can feel a tightness throughout my neck and mouth.
Thankyou so much, you are a true lifesaver. Xxx God bless you
Definately going to give this a shot. im barely 35 years old and did the sleep test. oh boy oh boy the discovery that my breathing stopped 266 times during 4.5H period.. on my first few days on CPAP machine but it freaks me out. Im down to try anything and everything to make my nights better. =] Only slighty overweight. like 8 extra Kg's over normal weight for a 182cm tall man. Gotta believe in myself. exercise both body and tounge!
God bless you ,,,i have severe sleep apnia, and i cry when i hear of people getting it ,its so destruvtive, and we need to be positive it seems to be coming on people more and more ....
Thanks; you've provoked thought. I've been using a CPAP machine for a year or so, and have experienced significant VERTIGO-like symptoms, which often include feelings of high stress. My research suggests a correlation between my CPAP usage and some potential eustachia/inner ear history. Tonight: I Sleep Alone.
Thank you for this information. I suffer from ongoing headaches which started years ago right around the time that I started snoring. Lately I have felt exhausted throughout the day as well, and I know I toss and turn a lot at night. I have high hopes that this may help with the snoring and in turn the restlessness and exhaustion. I can't wait to try it out! Well done on the video by the way. Short, informative and detailed 😁.
good luck!
Definitely going to give this a go, my snoring is waking our daughter at night and creating terrible sleep patterns
Hello Dr. Veer! I'm an osteopathic family medicine doctor in the US, and naturally, I have many patients who snore and have sleep apnea. I've really appreciated sharing your videos with them as a reliable and pleasant way of teaching basic structural concepts, and exploring potential causes and treatments for their specific symptoms. Your product demos have been particularly helpful. Specifically for folks without significant hypoxia or nasal obstruction, I was wondering if you have an opinion on the following three devices, or would be willing to review them: Smart Nora (positional, muscle activation), The Breather, (respiratory muscle resistance training), and The REMplenish water bottle (oropharyngeal exercise tool). They all sound potentially helpful for some, but they're pretty expensive, so I'm hesitant to recommend trying them.
if you had to get something, I would go for the bottle. the breather is good but not sure if you would see a benefit in OSA. I'm not a fan of the Nora. hope that helps.
I'm curious since osteopathy efficiency hasn't been proved right (that's why it's not a science), why are you practicing if it's not better than a placebo?
@@ytrew9717 osteopathic doctors, DO, take the same exact regulated tests and do the same residencies as MDs except they practice manipulative medicine and holistic approach
The last video was great. Sometimes quality content takes 15 minutes to give over :)
I tried to make it shorter for people who wanted to watch it each night.
@@VikVeerENTSurgeon thank you!!!!
Im gonna give this a go! Thank you! ☺️
Thank you for the great videos. I have severe sleep apnea and have tried the CPAP machine with 6+ different masks without success. I am looking at other answers and found your videos last year.
Have you ever had anyone say that their sleep apnea got worse when they started doing the exercises? Here is the reason I ask. I am building up with the exercises, adding one every 4-5 days. This slow addition is better for me for a number of reasons. I also monitor my snoring with the SnoreLab app and my apnea with a ring device by Wellue that measures my pulse oximetery and my heart rate. I sleep exclusively on my back (bad shoulders, etc.). I am only doing 2 of the exercises so far. I realize I am not doing all of the exercises yet. The snoring is worse (by the app) and my clusters of apnea events seem to go on longer. This happened last year when I was just monitoring my snoring so I stopped the exercises. Everyone here seems to have positive feedback which is great for them. My other thought is that it will get better once I am doing all of the exercises. However, right now it is concerning. I worry that when I finally add all of the exercises, I will be in much worse shape.
Thanks for any input and thanks again for the videos.
Thank you so much for this! (I'm a singer and I really think it will help). By the way, English has approximately 13 vowels plus minor dialectical variations, but I'm sure the 5 pure (Latin) vowels will do nicely.
I really need to take care of my sleep apnea! I am 32 and i am exhausted all the time! I use to be soo active , full of energy i wanted to achieve soo much but being always tired i am giving up on all of it... I played trumpet and after trombone on a band for about 11 years, i didn't have sleep apnea at all. I got it right after i quit band in 2017. This thought came to my mind 3 weeks ago. It makes sense because i used my tongue a lot and muscles in my mouth. I always felt good when i played music! I can't tolerate the cpap .
I'm sure you'll find someone good in your country that will be able to deal with this. keep going, you'll get there.
@@VikVeerENTSurgeon thank you Doctor. I am going to a sleep doctor in 2 weeks in Boston. I am hoping for the best.
There is a study that playing didgeridoo helps snoring and sleep apnea. Then it makes sense that singing or loud talking can help snoring.
Thank you so much
This is my first time to do this exercise let me see the results
Thank you. You are awesome. 🙏❤️
One way to treat and reduce snoring is to learn now to breathe. Laugh if you want but it does work. Train yourself to breathe is one of the exercises used for divers and playing woodwind instruments.
Just subbed I like your honest and genuine opinion on ears etc ,etc you’ve certainly opened my eyes to possible treatments thankyou
This is great! We'll be sharing it on our Sleep Well Blog as part of an entry. Thanks for posting!
Thanks, I am going to try this. I believe I have OSA as I seem to have all the symptoms, especially morning headaches and a very dry mouth. Been trying to see a GP for two weeks now with no luck. Not had a decent night’s sleep for what seems like a decade.
Please find a doctor that shows some interest, many doctors dont consider sleep apnia to be a money maker...
Im really thankful with all you're video's .❤❤❤. Godbless .long live .
How r u now?
Excellent I do certain types of pranayama but this exercises are very logical and clear, thank you Sir
Discovered this video a few days ago. Have tried the suggestions since a few mins before bed. It actually works!! Only wish I would have discovered it sooner….wow!
Thanks for the encouragement. ...☺☺☺
Thank you so much ! I start today !!!
How long till you notice results?
Thanks Vik these exercises are working great!!
I can add to the many positive results posted below. I just wanted to add that when I do the exercises I practice deep breathing THROUGH the NOSE and I think it makes it more effective--the exercises. INTERESTING NOTE: If you know how to purposely make a snoring nose do it--AND THEN TRY it with your tongue sticking out. You cannot do it. This in a way shows the exercises should work.
THANK YOU. I was very worried that because for me the problem shows up lower in my throat these exercises were irrelevant, but you're right. I can't replicate my blockage with my tongue out. I am going to trust the process.
Observation - I was doing these 2x a day with great results, so I thought I could back off and do 1x a day. However, it's backsliding. So if you're not getting results, try 2x a day. I did once in the morning and once right before sleep.
Trying these now thank you!!!
trust me this really helped me so much.... 💙🌻🙏
We trust you ....
Really helpful video, thank you. I’ve saved the video and I’m doing the exercises. Getting some very strange looks from my cats though!😅
Give them a funny look back ,just stare at them when there falling asleep.
For those who are doing the exercises, how long did it take to see results?
Im hoping to do more ,my sleep apnia is severe and im on the machine ,ive been told severe apnia theres not much can be done, but i live in hope....😊😊😊
@@simonrankin9177 try getting Inspire. It really helps with severe apnea
These are amazing. Thank you so much for your time and amazing heart that you would do this for us. God bless you!
Well said .....😃😃😃
Thank you. This was just what I was looking for.
Very useful. Started with this video.
Just found this. TY So much. Will try it out for sure.
Thank you so much! You explain everything so well. I've been to an ENT. But your videos really helped me allot. Thanks again!!! I really appreciate your help. 👍👍👍🙏🙏🙏
I learned a different take on "muscle tone" in my physical therapy college classes. Where most people think of visible ripped muscles as the evidence of "toned", in reality, tone is simply the "resting state of contractions" in a muscle. So, how much form and firmness each muscle has when its not being consciously used. You know how people might say, "oh, your shoulders are tight and tense!" when giving a shoulder massage? That's because the resting muscle tone of the shoulder muscles are way too high. Likewise, it seems that the resting muscle tone of the tongue and facial muscles are way too low, therefore they fall back into the airway due to the lack of muscle tone to keep them in place. I believe this is because of the type of food we eat - foods that require very little work, very little chewing and manipulation by the tongue and mouth. Smoothies, soft fruits and veggies, only the soft parts of meats, fast food, cookies, chips. All these things require very little chewing.
These are just my thoughts that hopefully help somebody here to give a little more credence to what this man is saying. If not, then that's no skin off my back.
Have a nice day!
That makes a lot of sense to me! I have sleep apnea as well as Dystonia in my jaw which sometimes makes chewing difficult and a digestive disorder which requires me to eat easier to eat foods. Everything is connected.
Thank you for this video! Will definitely try it out!
You're so welcome! Good luck 🤞
Thank you Vik.
You have mentioned doing these exercises at night.
Is it better doing them before sleep, or isn't the time matter?
yes it is absolutely useful..thank you so much
How important is it to do the exercises just before bed? Is it just as beneficial to do them earlier in the day?
Thanks for this! I have severe sleep apnea and have been on cpap for over a year now but is not helping at all, i always wake up gasping for air and wake up screaming like im going to die 😩 but Im starting the exercises today to see how it goes, ill update a week from today, Thanks again!
good luck - give it 3 weeks though - the brazilians (who invented much of this), say this is when most people feel like they notice the benefits.
@@VikVeerENTSurgeon Will do! Thanks!
I feel for you! I have sleep apnea and I wake up constantly and have this fear that I'll die in my sleep now so can't sleep. Hoping these exercises help, 🤞for us!
@@lavendarfiona9443I have the same problem. Hope this will help.
Any update?
Thank you so much for this video. Great content!
Get a Nightlase! treatment if you have osa. Exercise your tung. I personally use an oral appliance & tung exercises; but the nightlase treatment was the biggest game changer for me. Before nightlase I was still exhausted, even with the mouth peace. Best of luck to you all🫡 never give up💪.
This is helping me SO MUCH! THANK YOU!
I've just had a mild TIA and have been released from hospital with a CPAP machine. I intended to do these exercises during the two month period leading up to my first post hospital appt.
I am hoping to do away with the use of the machine altogether. Thank you.
Best of luck with your recovery
Prayers for you ...
What camera and microphone do you use?
This sounds so logical.
Do you have a recommendation for a less bulky answer tohoses and masks.
I am leary of implants .
But the masks are so bulky and uncomfortable.
I think your exercising is so down to earth.
Thank you for posting aa truly sensible video😘
I am interested in looking into this.
Would this help with Paradoxical Vocal Cord Dysfunction also?
Is there an exercise specifically that targets the velum/soft palate 'valve' (or its surrounding structures) to prevent that valve closing involuntarily during nasal exhalation?
I think it's called the velum, the valve you can deliberately close when swimming underwater to prevent water going up your nose and down into your lungs. I learned to close that voluntarily using 'stop consonants' which is great when swimming under water, but the problem is when close to sleep or even just very relaxed I feel that same valve closing involuntarily when exhaling through my nose, suddenly and entirely stopping exhalation. Since I notice it happen before I even get to sleep when very relaxed and about to fall asleep, it seems likely it is at least in part contributing to my OSA when asleep. Which of these 5 exercises might help prevent that velum 'valve' closing during nasal exhale, or if none of them are there any such exercises?
the last exercise is meant to be best for that area, but they all contribute to the palate muscles in a small way.
What a kind thing to do thank you.