Snoring is not only a nuisance that disrupts sleep; it can also signal underlying health issues and affect the wellbeing of both the snorer and their loved ones. The persistent noise can lead to fragmented sleep, daytime fatigue, mood disturbances, and strained relationships. For many, conventional treatments like CPAP machines or surgery may feel daunting or invasive. Myofunctional therapy offers a non-invasive, exercise-based solution that addresses the root causes of snoring by improving the function and coordination of the muscles involved in breathing.
Myofunctional therapy reduces snoring by strengthening the tongue, lips, and throat muscles. It improves tongue posture and promotes nasal breathing, which keeps the airway open during sleep. Consistent practice helps prevent airway collapse, decreasing snoring and improving sleep quality.
What is myofunctional therapy for snoring?
Before understanding how myofunctional therapy helps with snoring, it’s essential to grasp what it involves. Myofunctional therapy is a structured program of exercises that target the muscles of the face, mouth, tongue, and throat. These exercises are designed to strengthen and retrain these muscles to function optimally, promoting proper breathing, swallowing, and speaking patterns.
The therapy focuses heavily on tongue posture. In an ideal resting state, the tongue should sit against the roof of the mouth. However, many individuals unknowingly adopt a low tongue posture, often due to habits like mouth breathing, which can contribute to airway obstruction during sleep. By training the tongue and associated muscles to maintain the correct posture, myofunctional therapy helps to keep the airway open and reduces the likelihood of snoring.
For a comprehensive understanding, visit Myofunctional Therapy.
How myofunctional therapy reduces snoring
Snoring typically results from the vibration of relaxed tissues in the upper airway during sleep. Myofunctional therapy tackles the problem through multiple mechanisms that work together to stabilise and open the airway.
Strengthening orofacial muscles
Weak muscles in the mouth, tongue, and throat allow airway tissues to collapse more easily. Myofunctional therapy for snoring strengthens these muscles through repetitive, targeted exercises. Stronger muscles provide better structural support for the airway, reducing the chance of airway narrowing or collapse during sleep.
Research by Camacho et al. (2015) demonstrated that patients who performed myofunctional therapy exercises saw a significant reduction in their apnea-hypopnea index (AHI), a key marker of sleep-disordered breathing (Camacho M, et al. 2015. Can Myofunctional Therapy Improve Sleep Apnea? SLEEP, 38(5): 669-675. https://doi.org/10.5665/sleep.4652). This study provided one of the first comprehensive meta-analyses quantifying the effectiveness of myofunctional therapy in reducing both the severity and frequency of obstructive sleep apnea events. Importantly, the research demonstrated that myofunctional therapy benefits a wide range of patients — including those who were not able to tolerate CPAP or other invasive therapies.
Further supporting evidence by de Felício et al. (2018) found that myofunctional therapy not only reduces snoring but improves the function of the entire oropharyngeal complex (de Felício CM, Dias FV, Trawitzki LV. 2018. Myofunctional therapy: oropharyngeal exercises and sleep apnea. International Journal of Otolaryngology, 2018:3408053. https://doi.org/10.1155/2019/3408053). Their findings highlighted how improved tongue mobility, lip strength, and coordinated swallowing patterns all contribute to greater airway stability during sleep. These improvements support long-term benefits, even after therapy completion, provided exercises are consistently practiced.
The growing body of research continues to affirm that myofunctional therapy for snoring offers a safe, accessible, and scientifically validated approach to improving airway function and reducing sleep-disordered breathing symptoms in both adults and children.
Promoting nasal breathing
Mouth breathing is a common contributor to snoring. When breathing through the mouth, the jaw tends to fall open during sleep, and the tongue drops backward, narrowing the airway. Myofunctional therapy for snoring helps train patients to adopt nasal breathing both day and night, ensuring better airflow and preventing airway collapse.
Nasal breathing offers several advantages: it filters and humidifies the air, promotes optimal oxygen exchange, and helps maintain the correct position of the jaw and tongue. Nasal breathing also facilitates the production of nitric oxide, a gas produced in the nasal passages that plays a critical role in widening blood vessels, improving oxygen delivery throughout the body, supporting cardiovascular health, and enhancing immune response. Furthermore, nasal breathing can help regulate carbon dioxide levels and improve overall breathing efficiency.
In children, consistent nasal breathing may also influence behavioural outcomes. Poor sleep quality caused by mouth breathing and airway obstruction has been linked to attention difficulties, hyperactivity, and symptoms that often mimic or exacerbate ADHD. By promoting nasal breathing, myofunctional therapy can contribute to better sleep architecture, which supports improved emotional regulation, cognitive function, and academic performance in children. Adults may also experience mood stabilisation and improved focus through better oxygenation and sleep quality.
Encouraging nasal breathing through myofunctional exercises not only reduces snoring but contributes to far-reaching systemic benefits for brain health, cardiovascular function, emotional wellbeing, and overall respiratory health.
Improving tongue posture
A low tongue posture significantly contributes to airway obstruction. When the tongue rests low in the mouth or falls back during sleep, it can partially block the airway, leading to snoring. Myofunctional therapy teaches individuals to position their tongue against the palate, just behind the front teeth, where it can no longer obstruct airflow.
Maintaining correct tongue posture throughout the day creates muscle memory, ensuring that the tongue remains in the optimal position even during sleep. This simple adjustment can dramatically reduce the risk of snoring and improve sleep quality.
Mechanisms supported by research
Scientific studies strongly support these mechanisms. Research by Camacho et al. (2015) demonstrated that myofunctional therapy significantly reduces the apnea-hypopnea index (AHI), a key measure of sleep disruption, in patients with sleep-disordered breathing (Camacho M, et al. 2015. Can Myofunctional Therapy Improve Sleep Apnea? SLEEP, 38(5): 669-675. https://doi.org/10.5665/sleep.4652). Additional studies by de Felício et al. (2018) highlight how targeted exercises improve orofacial muscle function and tongue posture, directly contributing to the reduction of snoring (de Felício CM, Dias FV, Trawitzki LV. 2018. Myofunctional therapy: oropharyngeal exercises and sleep apnea. International Journal of Otolaryngology, 2018:3408053. https://doi.org/10.1155/2019/3408053).
Learn more at How Myofunctional Therapy Helps Correct Mouth Breathing.
Benefits beyond snoring
While reducing snoring is a primary goal, myofunctional therapy offers a multitude of additional health benefits that extend well beyond a quieter night’s sleep.
Enhanced sleep quality
Improved airway stability reduces the number of sleep interruptions caused by partial obstructions and apneas. This allows for deeper, more restorative sleep cycles, enhancing overall sleep quality. As a result, individuals experience greater alertness, improved mood, better cognitive function, and reduced daytime fatigue.
Improved microbiome balance
An emerging area of research suggests that myofunctional therapy may positively influence the body’s microbiomes, particularly the oral and gut microbiomes. Poor oral posture and mouth breathing can alter the oral microbiome, contributing to inflammation and systemic health issues. Sperger et al. (2021) discussed how improved breathing habits foster a healthier balance of microorganisms, benefiting immunity and metabolic functions (Sperger T, Araújo AC, Soares CFP. 2021. Myofunctional therapy and microbiome shifts. Sleep Science, 15(4): 421-428. https://doi.org/10.1111/prd.12362).
Optimised dental and facial structure
For both children and adults, consistent myofunctional practice can support the correct growth and alignment of the jaw and facial structures. This is particularly crucial in children, where early intervention can guide proper facial development, reducing the need for orthodontic interventions later in life. Adults may experience improvements in facial symmetry, bite function, and overall oral health.
Discover further benefits at Myofunctional Therapy Benefits.
Integrating myofunctional therapy with other treatments
While myofunctional therapy can be highly effective on its own, it also serves as a valuable complement to other established snoring and sleep apnea treatments.
Mandibular advancement devices (MAD) and CPAP
Mandibular advancement devices (MAD) reposition the lower jaw forward to keep the airway open during sleep, while continuous positive airway pressure (CPAP) devices deliver pressurised air to maintain airway patency. Myofunctional therapy can enhance the effectiveness of these devices by addressing muscle function and reducing the degree of airway collapse, potentially lowering the required device settings and improving comfort.
Can myofunctional therapy for snoring replace CPAP or mandibular advancement devices?
While myofunctional therapy is highly effective, especially for mild to moderate cases, it is not always a complete replacement for CPAP or mandibular advancement devices (MAD). Myofunctional therapy works well as part of a combined approach, often improving long-term airway stability, reducing required device pressures, and enhancing comfort. In certain patients with mild snoring or sleep apnea, consistent therapy may eventually reduce the need for devices entirely. However, individuals with more severe conditions will typically achieve the best results with a combination of therapies tailored to their specific airway needs.
Role of specialists
Successful treatment of snoring often requires a multidisciplinary approach. Orthodontists, speech-language pathologists, ENT specialists, and myofunctional therapists can collaborate to address structural and functional issues comprehensively. Van der Straeten et al. (2024) emphasised the importance of interdisciplinary care in optimising outcomes for patients with orofacial myofunctional disorders (Van der Straeten C, et al. 2024. Exploring Orofacial Disorders. Folia Phoniatr Logop. https://doi.org/10.1159/000539485).
Explore more about combined treatments at Manual Therapy for TMJ Disorders.
How effective is myofunctional therapy?
The growing body of research underscores the efficacy of myofunctional therapy for snoring and sleep-disordered breathing. Clinical trials consistently demonstrate reductions in snoring frequency and intensity following structured therapy programs. Many patients report noticeable improvements within weeks, with sustained benefits accruing over months of continued practice.
In addition to these benefits, myofunctional therapy for snoring has been shown to lower a key sleep measurement called the apnea-hypopnea index (AHI). This index tracks how many times per hour a person’s breathing partially or completely pauses while sleeping. Fewer breathing interruptions mean deeper, more restful sleep, allowing patients to wake up feeling more refreshed, with better energy, improved mood, and greater overall wellbeing. Because myofunctional therapy is non-invasive and medication-free, it offers a safe, holistic, and sustainable option for those looking to address snoring at its root cause.
Detailed insights available at Sleep Disorders & Sleep-Disordered Breathing.
Practical exercises to start myofunctional therapy at home
Beginning myofunctional therapy does not necessarily require complex equipment or facilities. Several simple yet highly effective exercises can be performed at home, ideally under professional supervision to ensure proper technique and progression.
Tongue placement exercises
One of the foundational exercises involves training the tongue to rest against the palate. This can be practised by gently pressing the entire tongue against the roof of the mouth, just behind the front teeth, while keeping the lips closed. Repeating this exercise multiple times throughout the day helps establish correct tongue posture.
Lip strengthening exercises
Lip seal exercises are equally important. These involve closing the lips tightly and holding the position for 30 seconds to a minute, several times a day. Strong lip muscles support nasal breathing by encouraging the mouth to remain closed during sleep.
Swallowing correction
Proper swallowing mechanics prevent the tongue from moving incorrectly during meals and at rest. Practising controlled swallowing while maintaining tongue-palate contact ensures that this movement becomes habitual, reinforcing proper oral function.
For an expanded guide, visit Myofunctional Exercises.
Special considerations for children and adults
Both children and adults can benefit greatly from myofunctional therapy, though the approach may differ based on age and developmental stage.
Children
Early intervention is particularly impactful for children. Identifying and addressing issues like mouth breathing, tongue thrusting, and low tongue posture during childhood can prevent the development of more serious problems later in life. Correcting these habits early supports healthy jaw growth, facial development, and airway stability, potentially reducing the risk of orthodontic problems, sleep apnea, and chronic snoring.
Adults
Adults who snore due to muscle weakness, poor oral posture, or long-standing mouth breathing habits can achieve meaningful improvements through myofunctional therapy. While changes in bone structure may be less modifiable in adults, strengthening the orofacial muscles and correcting breathing patterns can still lead to significant reductions in snoring and better sleep quality.
More information available at Mouth Breathing and Sleep in Children.
Conclusion
Myofunctional therapy represents a safe, effective, and non-invasive approach to reducing snoring and improving overall health. By addressing the functional causes of airway obstruction, it offers long-lasting results that extend far beyond symptom management. The therapy not only alleviates snoring but also enhances sleep quality, energy levels, and quality of life.
For individuals seeking a personalised, evidence-based approach to snoring and sleep-disordered breathing, myofunctional therapy provides an excellent alternative or complement to traditional treatments. To learn how myofunctional therapy can help you or your loved ones, contact the team at Breathe First Contact Page and take the first step towards better sleep and better health.
FAQs
Below are answers to some of the most common questions people ask about myofunctional therapy and its role in reducing snoring. These will help clarify how the therapy works and what you can expect.
What is myofunctional therapy for snoring?
Myofunctional therapy involves targeted exercises that strengthen and retrain the muscles of the tongue, mouth, throat, and face. By improving the function of these muscles, the airway remains more stable and open during sleep, which significantly reduces snoring. It corrects underlying causes rather than just treating the symptoms.
How long does it take for myofunctional therapy to work?
Most people begin to notice improvements in their snoring within several weeks of starting therapy. However, for sustained, long-term results, consistent daily practice is recommended for several months. Full benefits often build over time as muscles adapt and strengthen.
Can children benefit from myofunctional therapy?
Absolutely. Myofunctional therapy is very effective for children, particularly because early intervention can prevent long-term issues related to facial growth, dental alignment, and breathing patterns. The earlier therapy starts, the more successful it tends to be in promoting lifelong healthy habits.
Is myofunctional therapy effective without other treatments?
In mild to moderate cases of snoring, myofunctional therapy alone may bring excellent results. In more severe cases, especially where sleep apnea is involved, it is often used in conjunction with other treatments such as CPAP, mandibular advancement devices, or orthodontic care to maximise improvement.
Does myofunctional therapy have any side effects?
Myofunctional therapy is generally very safe. The most common initial side effect is mild fatigue or soreness in the facial and tongue muscles as they adapt to the new exercises. With proper guidance and gradual progression, these effects typically subside quickly.
References
- Camacho M, et al. 2015. Can Myofunctional Therapy Improve Sleep Apnea? SLEEP, 38(5): 669-675. https://doi.org/10.5665/sleep.4652
- de Felício CM, Dias FV, Trawitzki LV. 2018. Myofunctional therapy: oropharyngeal exercises and sleep apnea. Int J Otolaryngol, 2018:3408053. https://doi.org/10.1155/2019/3408053
- Sperger T, Araújo AC, Soares CFP. 2021. Myofunctional therapy and microbiome shifts. Sleep Science, 15(4): 421-428. https://doi.org/10.1111/prd.12362
- Van der Straeten C, et al. 2024. Exploring Orofacial Disorders. Folia Phoniatr Logop. https://doi.org/10.1159/000539485
