Część 1: Ćwiczenia oddechowe (podstawa)
Skorygowanie sposobu oddychania to najszybsza droga do wyciszenia chrapania. Te techniki uczą ciało priorytetyzować oddychanie przez nos.
1. Oddychanie metodą Butejki (Control Pause)
Najlepsze dla: Osób przewlekle oddychających przez usta i „przewentylowanych”.
Instrukcja:
- Krok 1: Usiądź prosto z wyprostowanym kręgosłupem
- Krok 2: Oddychaj spokojnie i delikatnie przez nos przez kilka cykli
- Krok 3: Po łagodnym wydechu zaciśnij palcami nos
- Krok 4: Wstrzymaj oddech do wyraźnej (ale nie panikogennej) potrzeby zaczerpnięcia powietrza
- Krok 5: Puść i wdechnij delikatnie przez nos. Odczekaj 30 sekund
Powtórzenia: 5 razy. Rano i wieczorem.
2. Technika 4‑7‑8
Najlepsze dla: Wyciszenia układu nerwowego i przygotowania gardła do snu.
- Step 1: Exhale completely through your mouth (make a whoosh sound)
- Step 2: Close your mouth and inhale quietly through your nose for 4 seconds
- Step 3: Hold your breath for 7 seconds
- Step 4: Exhale forcefully through your mouth for 8 seconds
Powtórzenia: Wykonaj 4 pełne cykle
Czas: 30 minut przed snem
3. Oddychanie pudełkowe (Box Breathing)
Najlepsze dla: Wzmacniania kontroli przepony.
Wzorzec: Wdech (4s) → Wstrzymaj (4s) → Wydech (4s) → Wstrzymaj bez powietrza (4s)
Powtórzenia: 8–10 cykli
Part 2: Tongue & Mouth Gym (Myofunctional Therapy)
A loose tongue is a major cause of airway blockage. These exercises tighten the muscle so it stays out of the way while you sleep.
4. The Tongue Push
Target: The root of the tongue (preventing backward collapse)
- Press the tip of your tongue firmly against the roof of your mouth (hard palate), just behind your teeth
- Keep pressing as you slide the tongue backward toward your throat
- Hold the tension for 3 seconds
Reps: 20 times, twice daily
5. The "Lizard" Stretch
Target: Tongue flexibility and reach
- Stick your tongue out as far as physically possible
- Try to touch your chin, hold for 10s
- Try to touch your nose, hold for 10s
Reps: 10 times in each direction
6. Vowel Repetitions
Target: Soft palate tone
Repeat "A - E - I - O - U" loudly
Key: Do not rush. Exaggerate the movement of your mouth with each letter
Duration: 3 minutes continuously per day
Part 3: Throat & Jaw Strengthening
Toning the pharyngeal muscles prevents the sides of the throat from vibrating.
7. The "Swallow Hold"
- Contract your throat muscles as if you are about to swallow, but stop halfway
- Hold that "squeezed" tension for 5 seconds
- Relax
Reps: 10–15 times per session (3 sets daily)
8. Soft Palate Lift
- Open your mouth wide
- Say "Ahhh" (like a doctor's check-up). Focus on lifting the uvula (the dangling tissue) high up
- Hold the lift for 20 seconds
Reps: 5 times, twice daily
9. Jaw Resistance
- Place your thumb under your chin
- Open your mouth slowly while pushing up with your thumb to create resistance
- Hold for 5 seconds
Reps: 10 times, twice daily
10. Lateral Jaw Slides
- Move your lower jaw as far to the right as comfortable. Hold for 30s
- Return to center, then move to the left. Hold for 30s
Reps: 2-3 sets per side
Part 4: Advanced Techniques
11. Alternate Nostril Breathing (Nadi Shodhana)
Balances airflow and clears sinus congestion.
- Close your right nostril with your thumb. Inhale through the left
- Close the left nostril with your ring finger. Release the thumb and exhale right
- Inhale right, close right, exhale left
Duration: 5 minutes
12. The Hum
Humming produces nitric oxide, which helps open nasal passages and reduce inflammation.
- Close your mouth and hum a low-pitch tone loudly
- Focus on feeling the vibration in your throat and collarbone
Duration: 3–5 minutes before sleep