Snoring
Mouth Exercises to Stop Snoring: 6 Daily Drills (Backed by Research)
Can throat and tongue exercises really stop snoring? Yes — here are 6 evidence-based myofunctional drills that reduce snoring within 12 weeks.
The short answer
Daily oropharyngeal (mouth and throat) exercises strengthen airway muscles and reduce snoring intensity by 36% on average over 12 weeks, per a 2015 randomised trial. Best for mild-to-moderate snorers willing to commit 8 minutes a day. Combine with nasal strips for faster results.
Does this actually work?
Yes — a 2015 randomised controlled trial in CHEST journal found 8 minutes of daily oropharyngeal exercises reduced snoring intensity by 36% and snoring frequency by 59% over 3 months. The effect is real but slow.
Exercise 1: Tongue slide
Press the tip of your tongue against the back of your top front teeth, then slide it backward along the roof of your mouth. 20 repetitions.
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ShopExercise 2: Tongue suction
Suck the entire tongue flat against the roof of your mouth and hold for 10 seconds. Repeat 10 times.
Exercise 3: Tongue stretch
Stick your tongue out as far as possible, hold for 10 seconds. Repeat 10 times.
Exercise 4: Soft palate lift
Open your mouth and say 'aaah' loudly while looking in the mirror. Watch your soft palate (back of the roof of your mouth) lift. Hold the lift for 5 seconds. Repeat 10 times.
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Exercise 5: Cheek hook
Hook a finger inside your cheek and gently pull outward while contracting the cheek inward against the finger. 10 reps each side.
Exercise 6: Chewing simulation
Chew vigorously on alternating sides of your mouth for 1 minute each, with your mouth closed. Strengthens jaw muscles.
How to use this protocol
8 minutes total, once daily. Expect noticeable change at week 6, full effect at week 12. Combine with a nasal strip nightly to get quiet sleep right away while the exercises do their slower work.
Ready to breathe better tonight?
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About this article
Written by the RhinoGear Editorial Team — sleep, breathing and recovery writers based in Australia. Every article is fact-checked against Australian therapeutic-goods guidance and current peer-reviewed literature on nasal breathing and sleep. RhinoGear products referenced are TGA-listed (ARTG 508285), drug-free and latex-free.
Published 14 May 2026 · Last updated 14 May 2026. This article is for general information only and is not medical advice. If you suspect sleep apnea or another medical condition, see your GP.
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