Dear Fellow Sleep Apnea Sufferer,

I know what you’re thinking: how can exercise possibly cure my sleep apnea?

The main reason people do exercises for obstructive sleep apnea is to

    build and strengthen the muscles located around their airway


By doing these exercises, the airway is a lot less likely to completely collapse and become blocked off during sleep.

So what kinds of exercises strengthen the airway?

Here are the main categories of exercises, for each body area:

  • Tongue exercises: many people don’t realize that the tongue is a muscle. If the tongue becomes weak it can drop into the throat, causing an airway blockage. Tongue exercises assist in building the tongue’s tone and strength.
  • Jaw exercises: a tense jaw can contribute to obstructive sleep apnea. If the jaw is tight it can place pressure directly on the breathing passages. Jaw exercises will help to loosen and relax the jaw muscles.
  • Throat exercises: weakened throat muscles can collapse during sleep, causing the airway to become blocked. Throat exercises help to build, tone and strengthen the throat muscles. The exercises also open the throat up more to prevent it closing upon sleep.
  • Soft palate exercises: the soft palate muscles located around the base of the tongue relax during sleep. A weak soft palate can flap around and its tip can fall down onto the tongue. The soft palate exercises lift the soft palate up. The exercises also tone and strength the soft palate.
  • Facial exercises: these exercises help with toning and strengthening many of the areas previously mentioned, including the neck. If the neck muscles are flabby and weak they can push down on the airway.


Obstructive sleep apnea exercises are all connected with the face, throat, mouth, nose and neck region of the body. The general concept is to strengthen, exercise and train certain muscles, making the airway easier to access during the night while sleeping.

But here’s the key: not just any exercise works in strengthening your airway; only certain exercises have been proven to strengthen the muscles that cure sleep apnea (and snoring). Your goal is to focus on THOSE exercises, so you don’t waste your time.

Sign up for my FREE e-course on proven sleep apnea exercises, and take action today to crush your sleep apnea!


Marc MacDonald, M.Sc.
Independent Sleep Apnea Researcher
Ottawa, Canada