Lots of exercises. I took notes. Hopefully this covers the list effectively. Thanks, Dr. Mandell.... 1. Say AEIOU - stretched out changing pitch and tone….. 2. Push tongue into back of teeth and then curl it back into your hard pallet to strengthen tongue and throat muscles. 3. Push tongue up into hard pallet for 5-10 seconds, 5 reps. 4. Push tongue down into soft pallet for 5-10 seconds, 5 reps. 5. Breathe in through nose, and out of one nostril. Do both sides 15-20 times 6. Push tongue up into hard pallet and flick as you move your jaw down to make the ‘knocking’ sound. Do for 60 seconds. 7. Contract your uvula like you are gagging for 30-45 seconds. 8. Move jaw to right. Hold for 30 seconds. Do the same on the left. Do about 5 reps. Strengthen facial muscles and jaw. 9. Sing - great for throat muscles. 10. Curl your tongue. Hold for 10 seconds. Do 3 sets. 11. Stick tongue out and try and touch your nose. 10 seconds, 3 sets. Tones back of throat muscles. 12. Stick tongue out and push it into outer lip like you are trying to get something from the corner of your mouth. 10 seconds hold, 5 reps. 13. Take a spoon - push tongue into the spoon and hold for 10 seconds, 6 reps. 14. Drop weight! 15. Rid diet of excess sugar, do more exercise, more fiber, sleep on your left side or if on back use an incline
@gizzmoremo44554 ай бұрын
Thank you 👍
@ronica26234 ай бұрын
Really appreciate your notes!
@davidf2021Ай бұрын
Brilliant thank for this
@kevkillz2925Ай бұрын
Thanks
@DeepThoughtver428 ай бұрын
My doctor told me that I'll have to live with my CPAP machine for the rest of my life. Then I just got back to shape, shed 50 kilos (!), and voila, no more sleep apnea or snoring! Absolutely reduce your weight if you snore or have obstructive sleep apnea. It's worth it!
@mamapoch19158 ай бұрын
Congratulations!
@faithl41058 ай бұрын
❤Thank you for sharing!
@rickythe2nd637 ай бұрын
Well done!
@rickythe2nd637 ай бұрын
Well done!
@Dom-bn1ru7 ай бұрын
But I’m already skinny so what to do?
@loriweitzel8 ай бұрын
I can already tell I'm gonna feel it in my tongue and jaw tomorrow!
@BOTzerker8 ай бұрын
At my sleep apnea test, I was told to sleep on my back, but it didn't make sense when I'm a side sleeper so I was allowed to start off on my side. Less than a hour later the tester had me sleep on my back, first without CPAP and then with CPAP. My test results showed: 1) I did NOT have sleep apnea WHEN sleeping on my side, 2) I had sleep apnea when sleeping on my back, and 3) the CPAP machine prevented sleep apnea when sleeping on my back. Since I'm a side sleeper, it didn't make sense TO ME to go the CPAP route. AGAINST DR RECOMMENDATION, I put pillows behind me that prevent me from rolling on my back while sleeping and I no longer wake up with headaches! I've also lost 88lbs since then which no doubt also helps. I hope my experience helps you!
@KevinStock128 ай бұрын
The two most important aspects of correcting sleep disordered breathing (aka snoring and sleep apnea) is fat loss and learning to maintain proper oral posture (tongue resting on palate, lips sealed, and nasal breathing). There were some good exercises here in training the tongue to help maintain the necessary muscle tone!
@SaviFitch5 ай бұрын
I have been suffering from snoring to the point that my little kids complained. They couldn’t sleep when we shared rooms at hotels on vacation. 😮 But I did not want to use a CPAC machine. You are Such a great person Wonderful warm Caring So personally invested And you give such practical advice on small things medical issues that no one else has ever talked about. But these little things matter and actually address big problems; all this knowledge matters; and they work. And I love your holistic approach. And I love your quotes. I am so thankful I found your channel. 😊
@TrossOfTheAlba5 ай бұрын
This cured my Irritable Vowel Syndrome.
@ninaturner15465 ай бұрын
😂
@hitesh7373Ай бұрын
Come on bruh.
@ceeceeg62248 ай бұрын
Dr. Mandell, you are the truth!!! I am supposed to pick up a pap machine next week, but I will be canceling it after seeing this video. I'm halfway there, I've lost 35 lbs, been off of sugar for 9 mont's and I do intermittent fasting. Now all I have to do are these exercises and I should be good!!! Thanks again for helping me on saving my life. ❤
@Allenmarshall7 ай бұрын
Would you mind sharing your method and process for getting yourself off of sugar?
@ceeceeg62247 ай бұрын
@Allenmarshall I just stopped using it and buying anything with sugar in it.
@Allenmarshall7 ай бұрын
@@ceeceeg6224 and you werent sick, weak, tired, irritable or suffering horrible headaches?
@ceeceeg62247 ай бұрын
@@Allenmarshall No
@peaceandlove.6 ай бұрын
Any results?
@badger317388 ай бұрын
Thanks doc, I had my husband watch this because he has obstructive sleep apnea. He even snores when he’s on his stomach. He is obese. Thank you for your suggestions. God Bless 🙏🏼
@PEBBLETEDFORD8 ай бұрын
Who knew my mouth and tongue has so many muscles!! Thank you
@BrendaPowell-q1t8 ай бұрын
I will definitely ask my husband to do these! Thank you!!
@denicedancasey8 ай бұрын
My husband truly needs this video and he’s now doing your exercises here. He is very fit, but snores loudly and needs to do these. And I’m doing these as you speak. WoW, they are great for those muscles! Thanks ❤❤❤
@aliciarivera22158 ай бұрын
Thank you. They were too many exercises to remember. I'm still very grateful for your messages. I praise the Lord for having you and your will to help us heal ourselves through your messages.
@Shake-an-bake5 ай бұрын
Pen + paper. Hands + pen + movement on paper. = List of exercises
@smeeky7o78 ай бұрын
Definitely trying this because I am exhausted and I've tried everything else 😴
@reemasharif68372 ай бұрын
any results ? 😢
@wendykittleson4006 ай бұрын
Thank you for your videos; this one in particular. I have been practicing your steps for a little while. I believe what you're saying. Life changes at 69 are difficult but, I like the way I have been looking and feeling now, for the past 10 months. I have huge tonsils and adenoids. When I was a child my mother allowed me to take a neighbor friend along with our family on a country outing. After two nights of that outing, my friend asked my mom if she could send her back home. She said she couldn't sleep because I snored loudly. I have always snored. I was a very thin child back then. Today, I'm 50 lbs. overweight. I have lost 18 lbs in the past 10 months. I still snore and, sometimes I get scared about going to sleep. I aspirate...SOMETIMES. My esophagus is faulty. I have to tell you, however, I keep on exercising and now, these new exercises will help me even more! Thanks again! 😊
@victorialangdon56458 ай бұрын
I think it will help with double chin etc, great thank you will be doing everyday. Can’t wait to see my family’s reaction - I don’t care 😁
@susanwill63518 ай бұрын
THANK YOU, THANK YOU, THANK YOU Dr Mandell! My son recently had a sleep study for snoring; one of the documented prolonged pauses was 2.58 minutes. He of course was recommended to go on CPAP, which he won't use because he can't stay asleep while hooked up. I will definitely forward this on to him.
@marydoughten11518 ай бұрын
You could check out a dental mouthpiece used for sleep apnea. I got one & it helps. I had mild sleep apnea.
@mmapulasegatlhe2617 ай бұрын
Thank you 🙏
@God_gave_His_Son_for_you8 ай бұрын
After 3 months of nocturia, it went away same day I did the tongue excersices which i found on a video by an ENT doctor.
@isabellindlind4 ай бұрын
Dr Mandell: I don't want to sound like an alarmist but as a 60 yr old whose never once experienced sleep apnea, I developed it after I began vaping marijuana. I would wake up on a regular basis in the night, gasping for air and I found it quite terrifying. It wasn't until I started wondering if there was a correlation between vaping and having developed apnea that I did a little experiment and STOPPED vaping and my suspicions proved true! My sleep apnea went away and I've never experienced this very scary condition again. I understand there are so many reasons people are afflicted w/this condition and I have a great deal of compassion for those who battle against this scary and often exhausting disorder.
@LizzieMcgraw8 ай бұрын
Can't wait to see what else you have up your sleeve!
@Altriex.8 ай бұрын
😅 👕
@nikiwaters90418 ай бұрын
Thank you so much. I'm sharing with snoring friends❤
@jesusaditching73568 ай бұрын
😌
@feliciastruse76878 ай бұрын
Dr Alan Mandel, thank you so much. I have learnt so much from your programs. My life is never the same. Big transformation. God bless.
@evangelinewoodcock16958 ай бұрын
I will try thie exercises hopefully this is the answers for my prayers thankful to you Dr.mandel God abides u for healing ideas ❤❤❤
@peaceandlove.6 ай бұрын
Any results?
@lavery7 ай бұрын
Just done this for the first time and omg I never realised my face had this many muscles 😂 I can really feel they've all had an amazing workout! Thanks so much
@lizcummings27858 ай бұрын
Love you, Dr. Mandell!
@laveraharper96988 ай бұрын
Doctor Mandell, i would talk for a spell, but I don't have time 😊 I have my work cut out for me today ❤ I can't wait to do these exercises again ❤️ Love to you Doctor Mandell for your time toward each of us ❤️
@gloriaWillis-vn9dv8 ай бұрын
Love this ! I have sleep apenia ,but donot use any thing . I will do these exercise dailey .thank you Dr Mandell ! You are such a blessing to me .God Bless you .
@DeepThoughtver428 ай бұрын
Please consider CPAP machine. That helped me to sleep properly and get massive energy boost of it, reduce blood pressure almost instantaneously, and therefore enable ne to start exercising, which in turn supported my very low carb diet to reduce first 30 kilos in 4 months, abs then another 20 kilos in few more months. Sleep apnea is the source of many real bad things happening in your body, a genuine vicious cycle. Once you break that cycle, your life will be transformed! Guaranteed!
@peaceandlove.6 ай бұрын
Did you see any results?
@DineshSingh-ev9ud3 ай бұрын
You are a gift from god sent to many of us, a literal blessing to this planet. I wish you a long and a happy life. May it be filled with joy and there be no sorrows.
@catsario75127 ай бұрын
God bless you Dr. Mandel With all due respect, you have SO many great exercises I already am using, many for sleep, hair brushing, tapping my forehead, pinching my ankles, pinching my hand in the thumb indentation, on and on. I don’t realistically think I can keep track of, keep up with, a dozen daily exercises. You are a gem, a natural treasure, but any suggestions? All of your ideas are stellar? Maybe a book, that we could put post it tabs on the most helpful? Thankyou. ❤
@rayesmany54708 ай бұрын
You are changing my life!!🤗🤗🤗
@Raysting511Ай бұрын
Did it made my snoring stronger 💪🏻💪🏻
@marlatiangsinggalveriopere23058 ай бұрын
Thank you Doc for this healthy tips God bless
@RonWesterbeek8 ай бұрын
Love these exercises 🎉thanks doc.
@MrAdamchristopher25 ай бұрын
I did a 5 day salt water fast and by the second night my wife said I stopped snoring
@danielh37725 күн бұрын
You drank nothing but salt water? How much, how often?
@celesidambe5337Ай бұрын
Awesome, l used to know till l started sleeping on the floor at least twice a week ,the whole night and snoring is gone ,,, try this
@mangographics2258 ай бұрын
So glad you posted this regatding sleep apnea - will do these! Thank You☘️
@kikivanderwal82833 ай бұрын
I am happy with those excersices! I am using a cpap because I had around 20 breathing stops an hour ,having headaches and feeling terrible in the morning. After about half a year I started to get a lot of belly aches because I am getting air inside. Change in pressure isn't helping much till now and I just hate this machine and the feeling of it in my face and the whole idea of needing something like this! Going to do the excersices and loose weight! There is hope....! Thanks a lot!
@moniquemitchell7326Ай бұрын
Thank you for your generous advice and sharing your indepth knowledge 😍
@jeevsindia8986 ай бұрын
YOU ARE JUST AWESOME, THANK YOU, GOD BLESS!, SAI RAM!!! Jeevan Sekhar Reddy.M, India.
@dayamitrasaraswati62768 ай бұрын
Thank you Dr Mandell. As one gets older it's important to keep these muscles strong. I'll give these a go and show them to my husband as well. Never know, I may be able to move back into the bedroom if I don't have to listen to the thunder of snoring. 🤣
@Toots562 ай бұрын
Thank you so much Dr Mandell. Much appreciation. ❤
@lovetoclearclouds70177 ай бұрын
I would love to exercise my uvula. But an ignorant ENT cut it out in 1998….to correct sleep apnea. In my ignorance, I let him. They didn’t tell me it was a little irrigation sprinkler that kept my throat moist. Had I known, I’d still have my uvula. It was a horrific experience that I would never recommend to anyone. If we had the internet back then with all the info available now, it would not have happened. In my sleep lab study, I stopped breathing 61x in 8 hrs. I was not overweight. I’ve had it since I weighed 95 lbs when I was 18 years old. I am going to try these exercises and see how it goes. THANK YOU Dr Mandel for more helpful knowledge!🙏🏼🥰
@peaceandlove.6 ай бұрын
Did you see any results?
@sylviacharriemcdonald76446 ай бұрын
Thanks Dr Mandell you are a God send 🙏 my husband snores some times I have to leave the room...Sylvia
@ssemaedris1568 ай бұрын
Your lesson came in the right time, when I have just started experiencing snoowering issues. Thank you so much Doctor mandell.
@ylocoslovakia8 ай бұрын
Love how you make exercise quick and fun. 😊❤
@saleemahfareed44958 ай бұрын
thank you thank you thank you thank you thank you thank you, thanks for sharing ❤😊
@virginiaflores80528 ай бұрын
Thank you so much. I’ve been on my machine for five years and really doesn’t do too much for me, but it helps with my breathing.❤😊
@chabalamwanza71833 ай бұрын
Have the same problem, thanks for sharing Doct
@mskiran368 ай бұрын
I snore when I sleep on my back, I often wak myself up. its so annoyjng as its better for wrinkles. Will try this.
@YoursSaaho8 ай бұрын
Dear Doctor.. Please make a video for reducing Double Chin PLEASE Doctor Mandell
@tonyvan9553 ай бұрын
Those are great exercises. Thanks, Doc!
@RonaldHolder-pz2ow8 ай бұрын
Thank you dr.mandel and may God bless you more
@heartandsoul20247 ай бұрын
Awesome. I'm singing right now. ❤
@teresamanso19158 ай бұрын
Thank you for all your videos ❤❤❤
@lilymaziya26058 ай бұрын
Will do thank you Dr Mandell u are the best ❤❤❤❤
@ekaetteikpe39068 ай бұрын
Dr mandell good morning thank you for sharing this video God bless you being a solution giver to people problems have a nice day ❤❤
@almamercado43228 ай бұрын
Thanks a lot Dr Mendel for sharing this video stay bless 🙏
@armineelumyan74368 ай бұрын
Thank you doctor Mandell .God bless you
@obangmariano67028 ай бұрын
❤thanks for sharing😇❤😇God bless😇
@kathybrinkley46207 ай бұрын
I have been on a cpap for many years. When I started on the cpap, I was much younger and not overweight. Recently, I was in the hospital, and the pulmonologist told me I needed to be on a bipap machine. Thank you for these exercises.
@rickmcqueen97608 ай бұрын
I will try these right away. Thank you for sharing this.
@tracyrangihaeata5387 ай бұрын
Thank you for sharing what a lot of useful information. I will definitely put this into practice.
@peaceandlove.6 ай бұрын
Did you see any results?
@Allenmarshall7 ай бұрын
Thank you for your work, doctor. i got alot out of this video.
@denisefrancois-annevil71018 ай бұрын
Thank you so much God will pay you for your kind heart . This video was helpful.
@estelalordiluv69738 ай бұрын
You're amazing 👏 💖 always something new !!
@janiarosario81078 ай бұрын
Thank you for these exercises.
@warrendonaldson41448 ай бұрын
Very doubtful... But I'll try these exercises.
@peaceandlove.6 ай бұрын
Did you see any results?
@lisawendy338 ай бұрын
Thank you for giving instruction example 🙏
@mawarmerah82618 ай бұрын
Please discuss what foods are good for treating TB infection completely.
@visionwitharen8 ай бұрын
Awesome. Every time.
@mamapoch19158 ай бұрын
My daughter has to use a CPAP machine so I’m sharing with her!
@lynkinealy29268 ай бұрын
I Completely stopped snoring wuth Mouth Taping. It only took One week. I Don't need the tape any more.
@karahamil36578 ай бұрын
Hope it works …thank you
@kninja2318 ай бұрын
Loved it thank you Doc! ❤
@gabriellahsdancingheart88088 ай бұрын
Hubs and I were just talking about this the other day. Thanks for the tips and exercises!
@markallen57648 ай бұрын
I'm sure that the partner will never do this daily lol 😂😅😂 but thankyou doc you are so kind to show this for everyone ❤xx Becky 🇬🇧 🇬🇧 XX
@lorim21838 ай бұрын
So true!
@annjensen19808 ай бұрын
Yep, ppl that snore don't care if they keep us up all night.
@sheeeeitdamnclarence8 ай бұрын
@@annjensen1980 Well I snore & do care about my other half not being able to sleep because of me. I’m sure I look a right idiot doing these exercises but I’ve just given it a go and will be again. Thanks so much Doc. Your videos are insightful, non patronising & they work!! Bless you mate 🤍
@markallen57648 ай бұрын
@rpmworwee I respect you and think your amazing to give this a go Becky 🇬🇧 xx👍
@sheeeeitdamnclarence8 ай бұрын
@@markallen5764 She won’t respect me when I start singing like a fox being strangled 🦊 😂
@lindagail43558 ай бұрын
Dr.A. this is a lot but well worth a try.✌🏾 Thanks.
@miloandshadow42158 ай бұрын
Thank you Doctor Mandell 😊😊
@ShakithaRaghubir4 ай бұрын
Thank you for sharing very informative
@chris777-o8g8 ай бұрын
Thank you doctor 🙏❤️🌷Many blessings 🌷🌷
@JayG-12se4jl8 ай бұрын
You are right! I discovered some muscles that I never knew were ever there! And utilized muscles that I probably have never utilized before (as you said in the video 7:34 ) Thanks for this video!
@mamapoch19158 ай бұрын
Thank you for all you do!
@rodim247 ай бұрын
Thank you!❤🙏🥰
@yolandagarcia-qt1leАй бұрын
Thank you Dr Mandel
@NewsforThought-English8 ай бұрын
similar tips were in a snoring app I used. Good stuff
@michelefinizio65208 ай бұрын
❤ thank you doctor do I have to do all these exercises or can I just choose three?
@Rusty-Scalpel3 ай бұрын
I haven’t slept in 5 years
@robynsmallwood60918 ай бұрын
Thank DR. Great tips. 😊
@karahamil36578 ай бұрын
Your thoughts on low carb or carnivore being anti inflammatory ?
@jeanamari4_78 ай бұрын
First, thank you for all that you do. Second, are we doing the bulk of these exercises throughout the day or before bed?
@TheHealingSanctuaryLV8 ай бұрын
Makes so much sense. So much food is soft so our muscles get weak. Also sleep aids relax those muscles and cause one to fall into apnea. Could you address that specifically in a future video? Ty Doc!
@Sherry-yw7bu8 ай бұрын
Thank you Dr Mandell. Ur a star xxx❤
@odessamurphy49988 ай бұрын
4/23/24 I 🌹🌷🌻🌷🌹 agree his so beautiful in & out his one of ONE in a million One of a kind FACT'S on FACT'S thank you King Jesus's Christ for him Yeas Sir amen 🙏🕊️🕯️💫💜💫💟💫💜💫❣️🙌 4/23/24
@jpwald79998 ай бұрын
Fantastic exercises!
@hoganFE8 ай бұрын
what about mouth taping?
@jacquelineward74218 ай бұрын
Thank you Dr. Blessings
@adlihkristopher29068 ай бұрын
This is the day that the Lord has made let us rejoice and be glad in it Amen 🙏 ❤
@colinlatham79058 ай бұрын
I think it was more likely the big bang. But I hope you have a great day as well.
@gaildurward8 ай бұрын
Amen
@ladyjade94946 ай бұрын
Hi Would you please do a video on Mouth Taping ❤❤❤❤
@MaxPommer-h6d8 ай бұрын
What about using vowels most continental Europe ways instead of English?
@angelnwest-miller8988 ай бұрын
Great video as always, Doc! I'm about to be tested for sleep apnea as well. My doctor feels strongly that I may have it so I will definitely do the exercises from this video. I'm severely asthmatic and it's hard keeping weight off with all the steroids. Any suggestions for me/us please?
@williamhurndon75808 ай бұрын
Thank you for the video will do the exercises, I have sleep apnea and on a cpap machine
@peaceandlove.6 ай бұрын
Did you see any results?
@Danwell864 ай бұрын
My wife hates my snoring. So, I tried pushing my tongue against the hard palette for a good 10 seconds. She said I was supposed to push it against MY pallette, and now im sleeping on the couch... 😅