Snoring and a deviated septum are two common issues that can affect a person’s quality of sleep and overall health. Snoring occurs when the muscles and tissues in the throat relax and block the airway, causing vibrations and noise. A deviated septum, on the other hand, is a condition where the wall between the nostrils is off-center, making it difficult to breathe through the nose. While these issues may seem unrelated, they can actually be connected, as a deviated septum can contribute to snoring.
Fortunately, there are simple exercises that can help improve snoring and a deviated septum. These exercises are easy to do and can be done at home, making them accessible to anyone looking to improve their sleep and overall health.
1. Tongue and Throat Exercises
The tongue and throat muscles play a crucial role in snoring. Weak or relaxed muscles can cause the tongue to fall back and block the airway, leading to snoring. Strengthening these muscles can help improve snoring and a deviated septum.
One exercise to try is to press the tongue against the roof of the mouth and hold for a few seconds before releasing. Repeat this several times a day to strengthen the muscles in the throat and tongue. Another exercise is to stick out the tongue as far as possible and try to touch the chin with the tip of the tongue. Hold for a few seconds before relaxing. This exercise can also help strengthen the tongue muscles and improve breathing.
2. Nasal Breathing
For those with a deviated septum, breathing through the nose may be difficult. However, practicing nasal breathing can help improve the condition and also reduce snoring. Nasal breathing helps to filter and warm the air before it enters the lungs, making it easier to breathe. It also helps to keep the tongue in its proper position, reducing the risk of blocking the airway and causing snoring.
Simple Exercises to Improve Snoring and Deviated Septum
To practice nasal breathing, sit or stand comfortably and close your mouth. Inhale slowly through your nose, allowing the air to fill your lungs. Then, exhale slowly through your nose. Repeat this several times a day to improve nasal breathing and reduce snoring.
3. Yoga
Yoga is an excellent form of exercise that can help improve overall health and also reduce snoring and a deviated septum. Certain yoga poses can help open up the nasal passages, improve breathing, and strengthen the throat and tongue muscles.
One pose to try is the “lion’s breath” pose. To do this, sit comfortably and inhale deeply through the nose. Then, open your mouth wide and exhale with a loud “ha” sound. Repeat this several times. Another pose to try is the “cobra” pose. Lie on your stomach with your hands on the floor beside your chest. Inhale and lift your head and chest off the floor while keeping your arms straight. Hold for a few seconds before exhaling and lowering back down. This pose helps to open up the chest and improve breathing.
4. Steam Inhalation
Steam inhalation is a simple and effective way to reduce congestion and improve breathing. It can also help with a deviated septum by reducing inflammation and swelling in the nasal passages. To do this, boil a pot of water and pour it into a bowl. Add a few drops of essential oils like eucalyptus or peppermint. Then, place a towel over your head and lean over the bowl, inhaling the steam for 5-10 minutes. This can be done once a day to help improve breathing and reduce snoring.
5. Tongue and Mouth Exercises
Aside from the tongue and throat, the muscles in the mouth can also contribute to snoring. Weak muscles in the mouth can cause the tongue to fall back and block the airway, leading to snoring. To strengthen these muscles, try the “pursed lip” exercise. Simply purse your lips as if you were blowing out candles and hold for a few seconds before relaxing. This exercise can be done several times a day to help strengthen the muscles in the mouth and reduce snoring.
In summary, snoring and a deviated septum can be improved through simple exercises. These exercises target the muscles in the throat, tongue, and mouth, as well as improve nasal breathing. Along with these exercises, it is also important to maintain a healthy weight and avoid smoking and alcohol, as they can contribute to snoring and a deviated septum.