Practicing pursed lip breathing, singing, blowing balloons, and daily exercise can strengthen breathing muscles, improve the respiratory system, and thereby reduce sleep apnea.
Sleep apnea is a sleep disorder that involves breathing. If left untreated, this condition can lead to health problems such as daytime fatigue, high blood pressure, and heart problems.
In addition to treatment, some simple ways can reduce this condition.
Sing once a day: Singing can improve control and strengthen the muscles and soft tissues in the throat. This reduces the risk of sleep apnea, including snoring. You can try singing a favorite song once a day to exercise the muscles.
Blowing up balloons: Blowing up balloons requires taking a long breath, almost as hard as you can in one go. This activity can improve lung capacity and help strengthen the muscles in your mouth and throat. Try blowing up a few balloons a day to strengthen your breathing muscles.
Weight loss: Being overweight is one of the main risk factors for sleep apnea. Weight loss involves reducing the number of calories you take in and increasing the number of calories you burn. Eating less and moving more can help you lose weight. Other things that may help include drinking more water, exercising regularly, and eating fewer high-calorie, sugary foods.
Pursed lip breathing: The muscles in and around your mouth also play an important role in breathing, so strengthening these muscles can also help reduce sleep apnea. Purse your lips as if you were about to blow a flute, hold for 30 to 60 seconds, then release. Repeat this exercise several times a day.
Pursed lip breathing helps strengthen the muscles in and around the mouth, thereby reducing sleep apnea. Photo: Freepik
Exercise daily: Exercise helps you lose weight, improves lung function, and strengthens your breathing muscles. People with sleep apnea should incorporate moderate exercise five times a week for 30 minutes.
Start with some gentle aerobic exercise, such as walking, cycling, or swimming. Then increase the duration and intensity of your workouts over time. Some yoga exercises also tone muscles and improve your ability to control your breathing.
Quit smoking : Smoking is harmful to your lungs and contributes to health problems such as cancer, emphysema, high blood pressure, and sleep apnea. Quitting smoking is one way to reduce your risk or symptoms.
Limit alcohol: Alcohol depresses the nervous system, disrupts normal breathing, and is a potential cause of sleep apnea. Non-alcoholic beverages such as sparkling water, fruit juices, and herbal teas are beneficial. Herbal teas such as chamomile can also help reduce anxiety and improve sleep.
Sleep on your side: Sleeping on your side instead of your back or stomach can help reduce snoring and breathing problems. It won’t cure sleep apnea, but it can help reduce the frequency of sleep apnea. Use a cushion or prop a few pillows behind your back to keep from rolling over during the night.
Avoid certain medications: Certain medications can make sleep apnea worse. These include sedatives and some antidepressants. Talk to your doctor about your medications and consider switching to another medication if you have this side effect.
Maintain a regular sleep schedule: Try to go to bed and wake up at the same time every day. For example, go to bed at 10pm and wake up at 7am to get enough sleep and better sleep.
Do not eat about two hours before going to bed: Eating too much before bed increases the risk of sleep disruption. People should not eat 2-3 hours before going to bed.
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