StopSnoringin7DaysorLess
Notice:Thisdocumentdoesnotreplacetheadviceofyourhealthcareprovider.Ifyouhave apneaorotherbreathingdisorders,thisdocumentandpracticescanmakeabigdifferencebut pleaseworkwithsomeonewhocanproperlyassessyou.
Thetools,I’mgoingtosharewithyou,helpedmestopsnoringinlessthan7daysandIhope theycandothesameforyouoveranygiventimeline.
Pleasewatchthisvideofirst.
Daytimebreathing
●Slowinhalesandexhales(carriesoverintotheevening)
●6secondsinand6secondsout
●Breathingthroughthenoseasmuchaspossible
Appstouse
● iBreathe
● SnoreLab
● Oura
Exercises-1timeperday,ideallybeforebed(seevideofordemos)
1.Stickyourtongueforwardasfarasyoucan-3times,5-secondhold
2.Suckyourtonguetotheroofofyourmouth,lookup-3times,5-secondhold
3.Swallowtongue(tongueatthebackofthemouth)-3times,5-secondhold
4.Tonguefromsidetoside-3times,5-secondholdoneachside
5.Lookstraight,down,up,andswallow-3-5times
6.Crocodilepose-2-3minutes
7.Nose-clearingexercise(watchthisvideo)
Sleepingposition
●Sleeponyoursidewithacomfortablecushionbetweenyourkneestokeepyourpelvisin aneutralposition
●Supportivelatexpillowforsidesleeping.
● ThisisthepillowIpersonallyuse.
●Wedgetheupperbodyorraisetheheadofthebedbyafewdegrees(usebooksifyour bedisnotadjustable)
Sleepingconditions
●Completedarkness
●Freshair(windowopen)
●Coolroom
●Phoneinairplanemode
●Avoidlatemeals
Tapesandoils
● MouthTape
● Nasalstrips
●EasyairoilbyDoTerra
● Nasyaoil