2 the practice of dry gargling. In the absence of water, bulge your cheeks, retract your cheeks, and so on, at least 200 times at a time until the pharyngeal cavity feels sour. It is also possible to gargle with water.
3 Sweep the gums for practice. Quickly scan the gums on the outside of the teeth (buccal side) with your tongue. First lick the gums on the upper jaw, quickly scan from left to right, and then scan from right to left for more than 50 times at a time. Then lick the gums of the mandible in the same way until the pharyngeal cavity feels sour.
4 tongue rolling exercises. Put your tongue against the upper jaw and roll it back hard. Do it more than 50 times at a time, and don't leave the upper jaw until the soft palate feels sour.
The first three exercises exercise the whole pharyngeal cavity muscles, and the last exercise is an intensive exercise for the soft palate alone. Tongue relaxation is rare among young people, and snoring is often caused by soft palate relaxation, so this action is specially added. Do these four exercises every day when you are free. After the first exercise, I felt sore throat after 50 times, which just proved that the original muscles were weak and needed exercise urgently. Now I can do 800 tongue extensions and dry mouthwashes, 200 mouthwashes with water, 250 gum sweeps and 200 tongue curls. Regular practice of singing "Ah" can also exercise the soft palate, which has certain effect.
Exercise frequency: Exercise 3 times a day at first, and only once a day after one or two months. It's simple!
Because the pharyngeal cavity muscles can't be exercised at all in daily life, they only need a little exercise, which is particularly stimulating to the muscles, so the above four exercises are particularly effective and the effect is particularly good! As long as a few days, as long as dozens of days, snoring will be completely eliminated, and even heavy breathing can not be heard. There are two scientific principles: 1 After exercising the pharyngeal cavity, the muscles become firm and elastic, which widens the respiratory tract. Even when sleeping, the fully relaxed muscle volume is still much smaller than the original volume, the degree of soft palate drooping is also reduced, and the respiratory tract is widened; The impact of air on hard muscles will not cause vibration, and snoring will be gone. These two points are the key to catching snoring, and the second point is the key. Even if the respiratory tract is wide, if the muscles are too loose, the airflow will still cause the pharyngeal cavity tissue to vibrate strongly, and snoring is caused by vibration. Let's make an analogy: people who exercise regularly are still tight and elastic in a completely relaxed state. On the contrary, the fat that doesn't exercise will be loose, and it will shake badly when you touch it hard. The principle of snorer is to separate the soft palate from the respiratory tract by sticking out the tongue to widen the respiratory tract, which can realize the first principle, but the second principle cannot be realized, which is inconvenient to carry and uncomfortable to wear, and needs to be worn for life. Folk remedies for snoring in China, such as drinking pepper water, gargling with iced salt water, brushing teeth, etc., are also aimed at shrinking the meat in the pharyngeal cavity, reducing its volume and widening the respiratory tract. However, the effect of these remedies is limited, and only exercising the muscles of pharyngeal cavity is the only feasible way to cure the problem.
Among them, the first two exercises are basic exercises, which need more times to fully stimulate the pharyngeal cavity muscles. The latter two exercises are advanced exercises, which stimulate the pharyngeal cavity muscles more deeply. If you forget to exercise during the day, you just need to spend three or five minutes before going to bed and do it twice after the surprise exercise, so you can stop snoring all night. The last two exercises are also called "emergency snoring". No matter how busy people are, they are sure to find time.