Stop Snoring Program

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Table of Content:
How To Use The Program:..............................................................................................4

Diagnosing Your Snoring Problem: .................................................................................5
Throat Closing Up, Causing Snoring: ..........................................................................5
Tongue, Causing Snoring: ...........................................................................................6
Nasal Problems, Causing Snoring:...............................................................................7
Jaw, Causing Snoring: .................................................................................................8
The Soft Palate Being too Weak Or Big, Causing Snoring: ..........................................9
List of Programs to Choose From ..................................................................................10
Program 1 - If You Have 3 Minutes A Day:...............................................................10
Program 2 - If You Have 7 Minutes A Day:...............................................................11
Program 3 - If You Have 12 Minutes A Day:.............................................................11
Program 4 - If You Have 18 Minutes A Day..............................................................11
Program 7 - If You Have More Than A Hour A Day: ................................................12
All Exercises In The Program:.......................................................................................13
Jaw Exercises: ...........................................................................................................13
Jaw #1 Reading out loud:.......................................................................................14
Jaw #2 Dropping The Jaw......................................................................................15
Jaw #3 Chewing ....................................................................................................16
Throat Exercises:.......................................................................................................17
Throat #4 About To Yawn:....................................................................................17
Throat #5 Delight surprise: ....................................................................................19
Throat #6 Imagine Inhaling:...................................................................................19
Throat #7 Imagined Gargling:................................................................................20
Throat #8 Imagine Laughing:.................................................................................21
Tongue Exercises: .....................................................................................................22
Tongue #9 Tongue Rolling: ...................................................................................22
Tongue #10 Tongue Stretching: .............................................................................23
Tongue #11 "Ng-ah" Exercise:...............................................................................24
Body Exercises:.........................................................................................................25
Body #12 Shoulder Rolling....................................................................................25
Body #13 Shoulder Rolling 2.................................................................................25
Body #14 Chin Dropping.......................................................................................26
Body #15 Head Rolling .........................................................................................26
Body #16 Head Turning: .......................................................................................26
Breathing Exercises: ..................................................................................................27
Breathing #17 Exhaling All The Air: .....................................................................27
Breathing #18 Breathing Through Mouth And Nose: .............................................28
Relaxation Exercises: ................................................................................................29
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Relaxation #19 Doing Nothing: .............................................................................29
Relaxation #20 Relaxing Step By Step:..................................................................30
Happy Joyful Attitude Exercises:...............................................................................31
Happy #21 The 1-2 Rule:.......................................................................................31
Happy #22 Positive Talking...................................................................................33
Happy #23 Realize Your Joy: ................................................................................33
Communication Exercises: ........................................................................................34
Communication #24 Talking Things Out: ..............................................................34
Sleeping Positions: ....................................................................................................36
Sleeping Position #25 Sleeping On The Side: ........................................................36
Sleeping Position #26 Sleeping On The Back: .......................................................37
The Philosophy Behind The Program: ...........................................................................38
What Causes Snoring ?..............................................................................................38
How The Exercises Work:.........................................................................................40
The Throat exercises..............................................................................................40
The Jaw exercises ..................................................................................................40
The Tongue Exercises............................................................................................40
The Breathing exercises.........................................................................................40
The Secondary Exercises: ..........................................................................................41
Easy body exercises...............................................................................................41
Relaxation exercises ..............................................................................................41
Happy joyful attitude exercises ..............................................................................41
Communication exercises. .....................................................................................41
The Seven Programs in The Stop Snoring Exercise Program©: .................................42
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How To Use The Program:
The Stop Snoring Exercise Program© is about taking action, doing the exercises,
but not about heavy reading. Therefore you don't need to read through the
whole program in the beginning.
There are two ways to use the program...
Going to the Chapter called "List of Programs To Choose From," pick out the
easiest program: Program 1. If You Only Have Three Minutes A Day To Exercise.
Learn the exercises listed there, and practice them every day. If you find you
have time for more exercises, move on to some of the bigger programs that suit
you.
A more focused way to practice the program is going to the chapter "Diagnosing
Your Snoring Problem (page 6)." There you will learn what is the underlying
cause of your personal snoring. You will then get the list of exercises that will
treat that exact problem.
Either way, choosing a program based on the time you have or choosing a
program based on your diagnosis, will cure your snoring. So just pick the method
that you are the most comfortable with.
Take your time and don't rush to take on a program that is too big. You have
probably been snoring for most of your life, so a few extra days or months of
snoring will not do you any harm. The most important thing is to relax and enjoy
the ride.
When you have practiced the exercises a few times, it is good to learn the
philosophy behind them. Now, if you want, you should read the whole program
to deepen your understanding of what you are doing.
The text is a short, easy read, which has the purpose of providing the whole
picture behind the program without wasting your time.
Just remember, the most important thing is to do the exercises every day.
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Diagnosing Your Snoring Problem:
The Stop Snoring Exercise Program© includes twenty-four exercises. Most of
them you don't have to practice. Instead you can diagnose what seems to be the
main cause for your snoring and then focus on the recommended exercises for
that particular cause.
Be aware that you most likely have more than one cause for your snoring. When
you have two or more causes for your snoring you should take the main
exercises for each cause and practice them all. If you have more time to exercise
you can add the secondary exercises to speed up the curing process.
You will often find the same main exercises recommended for more than one
cause so working on several causes does not take much time.
Finally there are two exercises that I recommend for everyone, no matter what
might cause your snoring. They are...
 Relaxation#19 Doing Nothing (page 29)

 Communication#24 Talking Things Out (page 34)
Practicing these two exercises daily will recharge you and give you deep,
peaceful, restful sleep.
Now, the five most common causes of snoring...
Throat Closing Up, Causing Snoring:
If the throat is weak or has lot of tension in it or around it, it will close up and
cause irregular airflow. The irregular airflow causes snoring. If the throat
problem is bad it often causes serious sleep apnea.
Try this... Sit up straight and inhale deep gasp through your mouth. Be aware of
the flow around the voice box.
Do you feel pressure in the airflow around the voice box ? If so, your throat is
most likely too narrow and causes your snoring.
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Then it is good idea to practice the following exercises...
 Throat#4 About To Yawn (page 17)

 Tongue#11 "Ng-ah" Exercise (page 24)
 Throat#8 Imagine Laughing (page 21)
If you have more time to practice add these exercises, listed by importance...
 Happy#21 The 1-2 Rule (page 31)

 Happy#22 Positive Talking (page 33)
 Throat#6 Imagine Inhaling (page 19)
 Breathing#17 Exhaling All The Air (page 27)
 Throat#5 Delight Surprise (page 19)
 Happy#23 Realize Your Joy (page 33)
Tongue, Causing Snoring:
The tongue falling back into the throat blocking it is probably the most common
reason for snoring. The tongue can block the throat in any sleeping position but
especially if you sleep on your back.
Try this... Sit straight up and inhale deep gasp through your mouth. Then exhale.
Now consciously push the tongue back into the throat and inhale again. Most
likely there will be some kind of snoring sound because you are consciously
blocking the breathing passage.
The big question is: Do you recognize this feeling from when you are sleeping, or
when you wake up from your sleep? If you don't recognize the feeling (which is
understandable because you are sleeping when you snore), ask your spouse if
this is the sound you make when you snore.
If you recognize the feeling of sleeping with the tongue like this or if your spouse
does, most likely the tongue is a big cause of your snoring and you should
practice the following exercises...
 Tongue#10 Tongue Stretching (page 23)

 Tongue#9 Tongue Rolling (page 22)
If you have more time to practice, add this exercise...

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Nasal Problems, Causing Snoring:
Stuffy nose, narrow nasal passages, and allergies can be a serious cause of
snoring. The program includes very focused exercises to widen the nasal
passages although they won't cure colds or allergies.
You, of course, know if you have colds or allergies but if you have narrow nasal
breathing passages, you are most likely not aware of it.
There are three hints that could indicate that your nasal passages might be the
cause for your snoring.
If you snore even when you sleep with your mouth closed.
If you have a nasal voice. Ask a friend for a feedback about your voice, because
we are often not aware of it ourselves.
If you often get a stuffy nose or if mild cold gives you a stuffy nose
Try this... Sit up straight and inhale deep gasp through your mouth. Then exhale.
Now inhale deep gasp through your nasals.
Did you feel a difference?
Was it easier to breathe through the mouth than the nose? If yes, you should
practice the following exercises...

 Throat#7 Imagine Gargling (page 20)
 Throat#6 Imagine Inhaling (page 19)

 Breathing#18 Breathing Through Mouth And Nose (page 28)
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Jaw, Causing Snoring:
If the jaw is too narrow or the muscles that hold it are too tense it will narrow
the breathing passage and cause snoring.
Try this... Sit straight and open your mouth as wide as you can focusing on
moving your molars apart.
Was this easy?
Could you open your mouth wide enough to fit two fingers between your upper
and lower molars?
If not, most likely your jaw is causing your snoring. Then you should practice the
following exercises...
 Jaw#3 Chewing (page 16)

If you have more time to practice, add these exercises, listed by importance...
 Jaw#1 Reading Out Loud (page14)

 Body#12 Shoulder Rolling (page 25)
 Body#13 Shoulder Rolling 2 (page 25)
 Body#14 Chin Dropping (page 26)
 Body#15 Head Rolling (page 26)
 Body#16 Head Turning (page 26)
 Jaw#2 Dropping The Jaw (page 15)
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The Soft Palate Being too Weak Or Big, Causing Snoring:
The soft palate is the back part of the roof of the mouth. This part of the roof of
the mouth is soft and flexible. It moves easily. Most of the exercises in the
program exercise the soft palate in one way or another.
The soft palate is most often not too big. Some doctors claim the soft palate's
size to be the most common reason for snoring. This is not true. A big soft palate
can, however, be too weak and then you have a problem.
Most people who snore have a too weak soft palate and most often the snoring
sound is caused by the soft palate flapping backward and forward.
There is no test here to determine if your soft palate is too weak. Instead just
assume that your weak soft palate is at least a part of the cause for your snoring
and then practice the following exercises...

 Throat#7 Imagine Gargling (page 20)

 Throat#5 Delight Surprise (page 19)
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List of Programs to Choose From
Diagnosing what causes your snoring and then choosing the right exercises is
not the only way to use the program. In my experience it is just as effective to
pick a pre-made program based on how much time you have to exercise. The
programs are designed to take on every cause of snoring so you don't have to
diagnose yourself.
Here are the programs you can chose from depending on how much time you
have to exercise. The programs range from taking three minutes a day up to
over one hour.
First, choose a program that doesn't take too much time, you can always
upgrade to bigger program later.
You see the programs have a list of numbered exercises for you to do. For
example #10 is exercise number ten. You will find a detailed description of each
exercise in the next chapter; All The Exercises In The Program
Program 1 - If You Have 3 Minutes A Day:
Of course this program takes only few minutes a day, but what all these
exercises have in common is that you can do them almost anywhere you are,
even if you are doing something else at the same time.
Learn, and do the following exercises.
 Jaw#3 Chewing (page 16)

Also choose a sleeping position which suits you, either of these:
 Position#25 Sleeping On The Side (page 36)

 Position#26 Sleeping On The Back (page 37)
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As in the previous program, you can do most of these exercises everywhere and
anytime you want. Practice all the exercises from the previous program, and add
the following.
Throat#5 Delight Surprise (page 19)

Throat#8 Imagine Laughing (page 21)
Breathing#18 Breathing Through Mouth And Nose (page 28)
Do all the exercises from the previous program, and add the following.
Throat#7 Imagine Gargling (page 20)

Body#15 Head Rolling (page 26)
Breathing#17 Exhaling All The Air (page 27)
Tongue#9 Tongue Rolling (page 22)
Happy#21 The 1-2 Rule (page 31)
Program 4 - If You Have 18 Minutes A Day
Do all the exercises from the previous program, and add the following.
Jaw#1 Reading Out Loud (page 14)
Body#12 Shoulder Rolling (page 25)
Body#13 Shoulder Rolling 2 (page 25)
Here, we will add in two important exercises from which to choose between. In
these exercises you need a little bit of quiet time, so you can't do them anywhere
you want to. But they only take about 10-15 minutes; so most people should be
able to squeeze them in.
Do all the exercises from the previous program, and add either one of the
following.
 Relaxation#19 Doing Nothing, or (page 29)
 Relaxation#20 Relaxing Step By Step (page 30)
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Now you are reaching the top level of performance for stopping snoring. If you
add the partner communication exercise listed here, you could stop snoring twice
as fast as when only using the previous programs.
Do all the exercises from the previous program, and add:
 Communication#24 Talking Things Out (page 34)
Program 7 - If You Have More Than A Hour A Day:
If you have a lot of time to exercise, add some or all of the exercises left in the
program. Also practice the exercises from previous programs even more.
Exercises left:
 Body#16 Head Turning (page 26)

 Happy#22 Positive Talking (page 33)
 Happy#23 Realize Your Joy (page 33)
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All Exercises In The Program:
Here is description of all the snoring exercises in the programs. You can either
follow one of the ready-made programs, listed above, or you can pick a few
exercises you like, and start practicing them.
Jaw Exercises:
There are many muscles that control the jaw. With most people, those muscles
are both tense and we use them in the wrong way. Therefore, the jaw is not
placed in the right position, it closes the throat, making you snore.
It is essential to loosen up your jaw so it can slide back into its original position.
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Jaw #1 Reading out loud:
this exercise will loosen up your jaw and train the muscles that have been
neglected. This will put the jaw in the right position, opening up the throat and
stopping your snoring.
The exercise:
Get a cap from a plastic soda bottle. Put it between your front teeth, so your
front teeth will be about an inch apart. Sit upright to prevent the plug from
falling into your throat if you lose it.
Now take a book or newspaper you love,

and read out loud for about two to five
minutes.
You can also repeat a poem, or a text

from a movie, or any other text you know
without reading. You can do this exercise
anywhere you are.
Make sure you only put light pressure on

the plug the whole time.
You should be able to make all sounds in the text except "sh". Doing the
consonant ssss "Sh" you would have to put your front teeth together, so don't
worry about this sound.
The first few times you do this exercise you will probably feel a little sore in the
jaw, this will stop as you practice. Just do the exercise for one or two minutes
the first few times, and then prolong it up to five minutes as your endurance
increases.
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Jaw #2 Dropping The Jaw
Most of us tend to bite our jaw /teeth together. Even if you don't have a bad
case of this, maybe your jaw is just locked in a tense position and your jaw
muscles are stiff. This exercise will loosen them up.
Put your upper and lower molars together, very lightly. Now open your mouth
pressing the molars as wide apart as you can, without stretching.
Repeat this ten to twenty times. your mouth is, the front teeth and the jaw
Make sure you only focus on your molars. How doesn't matter. All that matters is
putting the molars together and then putting them apart, like hinges on a door.
After doing this exercise you will probably feel your jaw being much looser and
more relaxed.
Make sure you don't overdo this exercise. ten to twenty times in succession,
twice a day is plenty.
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Jaw #3 Chewing
This is the best exercise I know to relax and exercise the jaw muscles. It is so
simple and you can do it anywhere you are.
Simply close your mouth and act like you are chewing gum. Chew like this for a
minute or so at a time.
To do the exercise right make sure your molars on both sides move apart, and
then touch lightly again. Also notice that your lips are supposed to be closed the
whole time.
This exercise is pretty easy on your jaw because you are not actually chewing
anything, but you might still feel a little bit sore in the beginning. Just take it
easy (maybe chew for only a few seconds in the beginning) and then increase
the time you exercise.
You can make a "mmm" sound as you chew. This will open the throat better.
Making a "mmm" sound it not necessary it will just give the exercise extra boost.
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Throat Exercises:
Opening up the throat is essential to stop snoring. The throat being blocked in
some way always causes snoring. Doing the throat exercises (and actually all the
exercises in the program) will make sure your throat is relaxed.
Throat #4 About To Yawn:
This is the best exercise I know to open up the throat and therefore it is
probably the most important exercise in the program. Usually it takes some time
to master this exercise so don't worry if you don't get it 100% right away, just
keep on practicing.
The exercise goes like this...
Sit or stand straight.
Act like you are about to yawn while inhaling deep gasp.
Feel how your throat opens up and relaxes much more than usual, especially in
the back of your mouth. A good way to increase this is imagining that you have a
big orange in your throat.
Normal position of the larynx. As you get the about to yawn feeling the larynx
opens up like there was a orange or balloon in it.
At the same time you are about to yawn, your jaw will also open up
automatically.
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Make sure that the jaw drops enough so that if you place your finger at the joint,
in front of and adjacent your ear, you can feel significant indentation. You
haven't opened your throat and jaw enough if you can't feel the indentation.
But be sure not to try to push your jaw down.
The opening of the throat and dropping of the jaw should be the results of the
about-to-yawn feeling, but should not been forced by any means.
As you breathe in and experience the "about When you let go of the "about to yawn"
to yawn" feeling, at the same time the soft feeling and breathe out, the soft palate will
palate (colored part of the roof of the most likely go back to its original position but
mouth) lifts away from the tongue. might stay a little higher if you do this
exercise well
Instead of going through with the whole yawn, exhale normally. Keep the image
of the orange in your mind.
Make sure you are not actually yawning, because yawning actually tightens the
throat instead of opening it. The feeling of "about to yawn" is quite different.
Repeat this exercise eight to ten times, a few times a day. Make sure you do the
about to yawn exercise shortly before you go to sleep, to keep your throat open
during the night.
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Throat #5 Delight surprise:
One more exercise to show you how a happy positive attitude will open your
throat and stop you from snoring. You can do this exercise whenever you feel
any tension in your throat.
Simply imagine you see an old friend out on

the street and are delightfully surprised. As
you feel the surprise, make a natural "ah"
sound, in a medium high pitch, and keep
the sound for about two seconds.
As you make the "ah" sound and imagine

seeing an old friend you like, the throat will
widen up and the soft palate will lift up
away from the tongue. Making more space
in there.
Be aware how this feeling of surprise

causes your mouth to drop open and the space in the back of you mouth widen.
The best part is that you will have a joyful feeling every time you do this
exercise, and also remember old friends you like. Maybe it is time to give
somebody a call. 
Repeat this exercise as often as you want, you can't overdo it.
Throat #6 Imagine Inhaling:

This exercise will open the upper part of your throat, all the way to the nasals.
Doing it for a prolonged period of time, will train your throat to stay open.
As you make an "ah" sound imagine you are inhaling through the space between
and behind your eyebrows. Change the tone while you make the sound.
You are of course not inhaling in reality while you make the sound, but imagining
you are inhaling through the space between and behind your eyebrows will open
up your throat and relax your nasals.
This might be a little difficult in the beginning, but after doing the exercise few
times you will get the hang of it. Repeat this exercise about ten times in
succession, two or three times a day.
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Throat #7 Imagined Gargling:
Imagined gargling is a very focused exercise to open the upper throat and
exercise the soft palate.
Imagine you are gargling on a round "ah" sound. Focus your gargling on the
upper throat just behind the roof of the mouth.
Try it first with a half teaspoon of water,

putting your head back so the water rests
in the back of your mouth. As you feel the
gargling be aware of the stretching and
opening of the throat.
Now swallow the water, and do the

gargling with your head in a normal upright
position, recreating the open throat feeling.
Remember as you do the gargling to make

a round "ah" sound, and to focus on your
upper throat behind the roof of the mouth.
The gargling will do three things: (1) exercise the soft palate by putting a light
strain on it; (2) open up the nasal area; and (3) make a vibrating feeling in the
breathing passage all the way up to the nasal opening. This is a great exercise if
you suffer from stuffy nose.
Do this exercise twice a day. Make sure not to overdo it, making your throat
sore.
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Throat #8 Imagine Laughing:
When we laugh, a happy laugh, the throat opens up and stays open. The sound
can tense it a little. A better way to relax the throat is to imagine laughing.
It goes like this: Think about something funny. Now allow your self to laugh at it,
but without making any sound. The best result is if the imaginary laugh makes
an imaginary "eee" sound. This makes the widest opening in the throat.
Normal position for many snorers, the larynx As you feel the imaginary laughter the larynx
is closed because of tension in it. will open up and relax.
You can do this exercise anytime during the day, driving the car, or waiting
somewhere. The best part is you can't overdo this exercise, and you can't avoid
becoming happy when you do it.
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Tongue Exercises:
When we sleep the tongue can very easily fall into the throat, blocking it. Some
of the snoring surgeries do actually cut part of the tongue. Doing these tongue
exercises, you can strengthen the tongue, and loosen it up. This will avoid your
tongue from falling into the throat.
Tongue #9 Tongue Rolling:
In this exercise, preferably sit upright. Relax your tongue, throat, and jaws. Rest
your tongue in front of your front teeth.
Now roll your tongue around your mouth as if you were cleaning the front of
your teeth.
Make sure you roll in a slow, light, relaxing way. After rolling for approximately
one minute in each direction you will start to feel the tension in your tongue.
Don't worry about the tension, you can never overdo this exercise.
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Tongue #10 Tongue Stretching:
You see that not only will this exercise, exercise the tongue but also open up the
whole throat.
In this exercise, preferably sit upright.

Relax your tongue, throat and jaw. Make
sure you don't bite your molars together.
Stretch your tongue as far out and down

as you can comfortably. Fill your lungs
with air, and then make a "eh" sound
(like you were starting to say Eric, but
never made it to the "R") as you empty
them completely. Put the tongue back in,
and swallow if you need to.
Repeat this eight to ten times, once or

twice a day. The last two times move your tongue from side to side as you make
the "eh" sound.
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Tongue #11 "Ng-ah" Exercise:
In this exercise, preferably sit upright, relax your tongue, throat, and jaw. Make
sure you don't bite your molars together.
Start by putting the tip of your tongue behind your lower front teeth. Now,
repeat the sound "ng - ah" few times. (The ng sound as in "sing" and then add
"ah" "ng-ah"). Notice your tongue as you make the sound. The back of the
tongue should change position with each syllable. When you say "ng" it should
be high up against your hard palate. But when you change to "ah" it should
lower and make a round open space at the back of your throat.
The back of the tongue should go all the way As you make the "ah" sound let the tongue
up to where the soft and hard part of the fall all the way down again.
mouth meet and close the throat.
Now watch yourself in the mirror as you The small flap hanging down and the stripy
repeat the exercise, this is how it should part in the back is the soft palate that causes
look. the irritating snoring sound when it flaps.
Now do the exercise. Repeat "ng- ah" over and over again, for a minute or so.
Make sure your jaw stays relaxed, the tip of your tongue is like glued to your
lower front teeth, and that the back of your tongue moves with each syllable.
The most important thing about this exercise is to keep the throat open in a
yawn feeling. Like with all the exercises, don't over do it. Doing it for a minute
once or twice a day is enough.
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Body Exercises:
If you have tension in your shoulders or neck it will automatically tense up your
throat and jaw, causing you to snore. Here are few easy shoulder and neck
exercises to loosen up.
Body #12 Shoulder Rolling
Stand or sit in a relaxed position; let your hands hang down. Now lift your
shoulders as high as you can. In this position push your shoulders as far back as
you can, and then let them slide down to the first relaxed position... as if you
were rolling your shoulders in circles.
Repeat this rolling about 25 times twice a day, in a frisky manner.
Body #13 Shoulder Rolling 2

This is the same exercise as "Body #12" except now you do it the other way
around.
Stand in a relaxed position; let your hands hang down. Push your shoulders as
far back as you can. Lift them up, and then slide them down to the first position.
Repeat this rolling about 25 times twice a day in a frisky manner.
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Body #14 Chin Dropping
Let your chin drop slowly as far down on your chest as you can. Make sure your
neck is totally relaxed, but straight, not stiff. Raise your head and stretch it as far
back as you can. Be aware of all the muscles involved.
Do this very slowly, and in a relaxed manner. Repeat about twelve (12) times
twice a day.
Body #15 Head Rolling

Stand in a relaxed position; let your hands hang down. Let your chin drop slowly
down to your chest. Roll your head a whole circle, from right to left, and then roll
the other circle from left to right. Repeat about twelve (12) times twice a day.
Do this very slowly, and in a relaxed manner. Make sure your neck is relaxed,
and don't forget to breathe. Make sure you only roll once each way before you
switch directions so you wont hurt the spine or get dizzy.
Body #16 Head Turning:

Stand or sit in a relaxed position, like before; let your hands hang down. Keep
your head straight up.
Now turn your head slowly, as far as you can without screeching, to the right.
Then turn it from right to left, and left to right about ten (10) times twice a day.
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Breathing Exercises:
Your snoring is caused by irregular airflow when you breathe. By learning to

breathe effectively during the day you will most likely also breathe more
effectively during the night too.
Breathing #17 Exhaling All The Air:
Most of us never exhale a big part of the air out of the lungs. By not exhaling
completely, your breathing will be shallow and inefficient. You will not be able to
fill the lungs with new fresh air.
We hold on to a lot of tension in our body by holding onto the air in the lungs. Of
course you will never be able to empty the lungs completely, but holding onto
too much air will prevent you from relaxing.
This exercise will help you empty out your lungs, making space for new fresh air.
By doing it a few times you will probably notice your breathing becoming more
efficient during the day, and night.
Bend your body very slightly forward, as if you are about to bow, while exhaling
all the breath you have, so your lower abdomen is completely sucked in.
Normal longs and diaphragm As you bend over a little As soon as the lungs are
let the diaphragm press emptied, straighten up again
all the air out of the lungs and let the diaphragm suck
the air into the lungs
As soon as you feel that you have emptied all your breath, straighten up again
while taking an easy and smooth deep breath on an imagined round "ah" sound.
Be sure not to inhale too much, as it will make your body rigid. Repeat this
exercise six or seven times in succession, once or twice a day. Make sure you
don't overdo it. If at any point you start feeling dizzy, stop the exercise and wait
a few hours before you do it again.
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Breathing #18 Breathing Through Mouth And Nose:
This is an exercise you can do any time during the day, when you feel tension in
your body, or emotions you want to get out (like if you need to get frustration
out of your system).
Sit down. Keep your back straight.
Simply breathe through both your mouth

and nose at the same time and feel how
your breathing passages open up and the
energy from overload of oxygen is filling
you up.
Start by using your belly to breathe like you

did in "Breathing #17 Exhaling All The Air".
Then move your breathing up until you use
your shoulders to breathe.
Then let all the air out through both your

nose and mouth the same way. Start by letting the shoulders breathe out, all the
way down to your belly breathing out. Feel how you relax.
Repeat a few times.
Breathing in and out, through both your nose and mouth at the same time will
do two things. You will take in twice the oxygen than only using one gap, and
you will open the throat up wider than usual.
Make sure you don't take in too much air, because that will actually create more
tension in your body.
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Relaxation Exercises:
Relaxation #19 Doing Nothing:
This is my favorite exercise. It took a while to get used to it, but now I am
addicted to it. 
It is simple. Sit in your favorite chair, and do nothing for fifteen minutes a day.
You might think this is a waste of time, but I assure you it is not. Isaac Newton
maybe thought he was wasting his time sitting under the apple tree. But it was
there he realized his most famous principle.
Taking the time to sit for fifteen minutes, every day, takes an amazing amount of
self-discipline. Everything will want to get in your way. But believe me, if you do
this, your whole day will be better. You will be way more relaxed, and your
stress (the worst enemy of the western world) will diminish tremendously.
Stress is one of the main hidden causes for snoring. It gets all our body tensed
up, especially the throat, and shoulders. If you think you are too busy to sit
down for fifteen minutes a day and do nothing, then you probably need to do
this exercise.
I am going to repeat the directions.
Sit in your favorite chair, and do nothing for fifteen minutes a day. If you think
you have to do something, let it wait. If there is something very important to
think about, do it after the exercise.
For fifteen minutes, you don't have to think about anything, don't have to make
any decisions, don't have to read anything, don't have to listen to anything, and
you don't have to do anything. Out of one thousand four hundred and forty
minutes a day, you are going to do absolutely nothing for fifteen minutes.
When the fifteen minutes are over, open you eyes and check how you feel. Do
you feel the same as when you started, or different? Did you feel temptations to
stop the exercise and do something else? Was it always the same temptation
which wanted to stop you from doing what you had decided was the most
important to do in the moment?
It will get easier to do this exercise the more you practice it.
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Relaxation #20 Relaxing Step By Step:
In this exercise you are supposed to focus on one part of your body at a time,
and relax it. Then move on to the next part, and relax it, and so on.
You will start with your toes, and move up. When you come to the throat, it will
be easy to relax it, because the other parts of your body are not tense.
Sit in your favorite chair (you can lay down, but sitting is better) in the most
relaxed position you can find.
Close your eyes. Say hello to your toes: "Hello toes!" Tell your toes to relax, ask
them to do it now. "Toes, you may relax, would you do it now?" Feel how the
toes relax, and thank them. "Thank you toes." Do the same with your feet.
"Hello feet!" "Feet, you may relax, would you do it now?" When they relax say,
"Thank you feet." Then your ankles. "Hello ankles!" "Ankles, you may relax,
would you do it now?" When they relax say, "Thank you ankles."
Now do this with all parts of your body. Make sure you include: shoulders, neck,
throat, jaw, tongue, nose, and eyes.
After you relax your whole body, you can do another round, from toes to the top
of your head, to make sure you are completely relaxed.
Sit still as long as you want, feeling how relaxed you are.
When it comes to your throat, you will probably feel how tense you are. Don't
worry, the more you do this exercise the more relaxed you will become.
Doing the exercise right, it should only take ten to fifteen minutes. You can do it
once a day, every other day, or as often as you want.
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Happy Joyful Attitude Exercises:
Happy #21 The 1-2 Rule:
Implanting this rule all the time will totally change your life. Not only will it help
you to stop snoring, every area in your life will get better, because you will push
away the biggest obstacle in your life, your negative thinking.
We think a lot. It is just our human nature. But have you ever noticed that most
of our thinking is negative thinking?
We doubt ourselves.
We let other people get on our nerves.
We think about everything that goes wrong, but don't notice what is right.
The 1-2 rule is meant to reverse this. The rule goes like this:
"It is ok to think something negative, but I always have to match it with two
positive things".
For example, you might think about somebody: "Man, he is boring."
It is okay to think that, but you have to be able to match it with two positive
things about that person. You might add:
"But, he is a hard worker, and he is loving to his kids".
The hardest part for most people is to use this rule about themselves. You might
doubt yourself, thinking:
"I am not good enough, I will never get this promotion".
And it is ok to think this. You are allowed to have this opinion about yourself. But
you have to match with two positive things about your self. You might, for
example, add:
"But, I am popular as a friend in my workplace, and I know I give my work
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100%."
You will notice two things, if you apply this rule to your daily life.
1. You will feel lighter and happier. 2. You positively will grow.
It will be so much work to always have to stop to look for positive things to think
every time you think something negative, but little by little you will train yourself
to diminish the negative thinking, and increase the positive.
Note that everybody has something positive, everybody. If you can't find
anything positive about some person, you really don't want to.
In the process of implanting this rule into your life, you will slip, you can be sure
of that. There will be days where you simply can't think positively. Your negative
thinking will take over. Don't worry about this. Just start the next day with a
clean slate.
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Happy #22 Positive Talking
Use the 1-2 rule also talking to people around you. Everywhere you go try to
match any negative thing you say with two positive ones.
If you are complaining to somebody, you might say: "I love your products, and
your sales team is great, but every time I need assistance, I can't reach
customer support." People are way more open to assist and make amends if you
say something positive to them.
Happy #23 Realize Your Joy:

This exercise is meant to get you thinking about what you really like in your life,
and what you would like to do.
Simply rewrite this list and fill in the blanks with your personal choices. Make the
answers as short or long as you want. Take time to think about your answers.
Allow yourself to dream!
1. My favorite way to spend the day is ________

2. I often dream of traveling to ________
3. Choosing between a mystery, novel, or biography, I pick ________
4. The music I enjoy listening to is ________
5. If given the choice, I'd build my house in ________
6. I often dream of having ________
7. I wish I could feel good about ________
8. I cry when I feel ________
9. I laugh when I feel ________
10. I need to communicate because ________
When you are done with this list, make your own list. Write down, in a simple
manner, what you like and what you like to do. What is your reality?
If you don't like writing, just make those lists in your own mind.
It can be fun to do a similar exercise with your partner. But now you each make
up a question, and then the other answers. You might ask your partner: "If you
could choose any place in the world, where would you want to live?" Or, "What
in life gives you the biggest joy?"
Remember you are never too old to play a game like this one. Do this exercise
once a week, or as often as you want.
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Communication Exercises:
Communication #24 Talking Things Out:
Because you are seeking advice to stop snoring, I assume you have a partner.
There is somebody who sleeps next to you. Most people are not even aware that
they snore without it being pointed out to them.
If this is a misunderstanding, and you don't have a partner at the moment, try to
get somebody else to do this exercise with you. A good friend can sometimes
even be better than a partner.
With all couples there is something unspoken floating in the air. There is
something both of you are worried about, angry about, or you haven't expressed
all the love towards each other, from your heart.
These kind of unspoken emotions can make you snore in two ways:
1. Your body will tense up when you have the emotions. For example, if you are
angry you may often make a fist without even noticing. When you are scared
your shoulders may tense up.
When there is lot you are not expressing, anger, fear, love, your throat and jaw
will tense up. In some time they will get very stiff, and out of shape. This will
block your breathing passage, making you snore during the night.
2. When you are around somebody who is holding on to unspoken emotions, you
will feel it in the same way as if you had it yourself, making you tense up as
explained before. You may not feel it as strongly as if you had the emotions
yourself, but you will still feel it, causing you to snore.
So if your partner is not expressing emotions, especially some emotions

projected at you, you will feel tense, and are more likely to snore.
The cure in both of those cases is simply: Talk together!
Most couples spend more time in front of the television than talking together.
Especially talking about something important.
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The description of the exercise is short: "Within two or three hours before going
to bed, talk together for a half an hour".
To make the task a little bit easier, I am going to give you a few rules to follow
in the conversation.
1. Talk together for a least half hour, but split it up in few sections. For the first
five minutes you get as many things off your chest as you can, and your partner
listens. Then your partner get as many things of her/his chest as possible, and
you listen. For twenty minutes you take turns to talk, and listen. The last ten
minutes are free for you two to talk together, without anyone controlling the
time.
2. When talking try to use the 1-2 rule explained before. Try to find two positive
things for each negative thing you say.
3. When listening be as non-judgmental, and non-emotional as you can. Your

partner is only expressing his or her reality, and maybe the only thing needed is
to get it out of one's system.
4. When talking, try to take a grown up stand of responsibility for your feelings
and reactions. Although hard to believe, your feelings have nothing to do with
your partner's behavior. You are not a victim of your feelings, you can always
choose from which point of view you see things.
5. Talk together like you knew your partner would not be alive tomorrow. Like it
was the last time you saw each other. This could be true. Especially use the last
ten minutes to say everything you wanted to say if you would never see your
partner again. Never go to bed with something unspoken.
If you do this exercise right, you might even stop snoring right away tonight.
Most couples though, need quite a few times to get the right flow going. It is
okay, just do this exercise constantly every night, hopefully for the rest of your
life. And you will not only stop snoring, but also have a way better atmosphere in
your home. If the atmosphere is already great, it will only get better!
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Sleeping Positions:
Sleeping in the right position can sometimes make the worst snorer sleep like a
baby.
Most people will not move that much from the position they fall asleep in. So it is
essential to put yourself in the best sleeping position before you fall asleep.
Sleeping Position #25 Sleeping On The Side:
Most snorers are aware that sleeping on the side is better than sleeping on the
back. Then it is less likely that the tongue will fall back in the throat, blocking it.
But if you still snore even if you sleep on your side there are few things you can
do.
Curve your body a little. You are most relaxed when your body is a little bit
curved, but not straight.
Have more pillows to keep your head

high and in level with your spine. Now
drop your chin down to your chest.
This will open up the throat, making it
easier to breathe.
And finally, turn your head a little

down, so the tongue will not fall into
the throat, but rather out of the mouth.
If you manage to fall asleep in this position, it might diminish your snoring a lot.
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Sleeping Position #26 Sleeping On The Back:
Sometimes it is not possible to sleep on the side, and you have to sleep on your
back. You are of course much more likely to snore in this position, because your
tongue tends to fall into the throat, blocking it, causing you to snore.
If you can't sleep on your side, there is still

something you can do.
Have more pillows under your head, so

your chin lies as close to your chest as
possible. This will open up your throat.
Now also put a couple of pillows under

your knees, bending them up. This will
bend your whole body, making you relax your spine, all the way up to your
throat.
This sleeping position will probably not stop your snoring altogether, but it might
diminish it a lot.
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The Philosophy Behind The Program:
To do the exercises right it is good to know why you are doing them, and why
you snore.
Remember though, the most important thing is to do the exercises every day.
What Causes Snoring ?
You don't need to know anything about snoring to practice The Stop Snoring
Exercise Program©. It can, however, be very helpful to know what causes your
snoring.
The underlying cause for snoring is always some kind of blockage in the
breathing passages.
When the breathing passage is partly blocked, the airflow becomes irregular
causing the soft tissue in and around the throat to vibrate.
This vibration in the soft tissues creates the irritating snoring sound. The worst
snoring sound occurs when the soft palate, a loose flap in the back of the roof of
the mouth, starts to vibrate.
Even if snoring is usually considered harmless, there is something wrong with us

if we snore, this is not your normal state of being. There is some kind of block in
the throat and that is not good.
But there can be many kinds of blockages in the breathing passages...
The tongue may fall into the throat when sleeping. This is probably the most
common cause for snoring, especially if you sleep on your back. The tongue may
fall into the throat because the back of the tongue is simply too weak, inflexible,
or even too big. Or the throat may be too narrow around this area due to several
reasons.
The throat can be weak and fall closed when you relax. With age and due to
several other factors the throat gets weaker and won't stay open when the
snorer gets into the deep relaxed state of sleeping. This is what most often
causes sleep apnea. Sleep apnea is the most serious state of snoring and should
always be treated by doctors. The sleep apnea patient wakes up several times a
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night literally suffocating.
Your jaw may be too narrow, or wrongly positioned. Almost every person I know
has a lot of tension in the jaw. This locks the jaw in a wrong position and presses
on the throat from outside. If the jaw is also too narrow the trouble will be
double.
Stuffy nose can definitely cause snoring. We all know this one. Even people who
hardly ever snore, sometimes do when they have a cold and stuffy nose. If you
suffer from allergies of some kind it most likely causes you to snore
Fat often gathers in the back of the throat, narrowing it. Even if you are slim,
you may have some fat you are not aware of, gathering in and around the
throat. If you happen to be a little over-weight, like most westerners, I can
almost guarantee there is some fat blocking the breathing passage. This is one
very hidden and little known cause for snoring.
Worries and unspoken feelings can also add to the snoring. When we have
worries and unspoken feelings we tend to stuff them in our body. We become a
little heavy. The breathing passage is very delicate area and the slightest tension
around it can add on to any other blockage that already existed there.
Most likely there is more than one factor causing your snoring...
The main cause for your snoring, for example, might be that your throat falls
closed when you sleep. But most likely there are several other smaller blockages
in your breathing passages that you are not aware of.
I have often seen when one cause of snoring is fixed, for example with surgery,
another factor seems to kick in, often making the snoring problem even worse.
I have also witnessed people who could not cure their main cause for snoring
but managed to get rid of other smaller blockages in the breathing passage. That
was enough to cure their snoring even if the main cause remained.
Therefore it is very important to treat every aspect of snoring.
That is why I developed this comprehensive but simple exercise program that
exercises, heals, and shapes up the whole area around and in the throat. And it
is guaranteed to cure any form of snoring.
But lets look better at how the exercises work...
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How The Exercises Work:
To be able to exercise and strengthen the whole area around and in the throat, I
have developed four groups of exercises.
The Throat exercises will open up and strengthen your throat plus burn any
fat that may have gathered in it. Therefore, the throat exercises will help your
throat to stay open and clean without any blockages.
The Jaw exercises will loosen up and strengthen the muscles around your
jaw. This is done to let your jaw reach its healthy natural position where it won't
thrust on any part of the breathing passage.
The Tongue Exercises will strengthen and loosen up your tongue so it will
stay out of the throat while sleeping.
The Breathing exercises will open up the breathing passages and help you
breathe lightly and easily night and day.
These four exercise groups are the basic foundations of the program. By
practicing only one exercise from each group, like you do in the simplest Stop
Snoring Program that only takes three minutes a day, you will be able to cure
your snoring permanently.
If you want faster progress there are thirteen throat, jaw, tongue, and breathing
exercises you can add on to your daily practice.
All the exercises are interactive and will work together with the whole healing
process. For example the Throat exercises will also loosen up the jaw and the
tongue. And the Tongue exercises will definitely also strengthen the throat and
get rid of fat in it.
Little by little you will notice that you breathe easier during the day, then your
partner will report that you are not snoring at night.
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The Secondary Exercises:
The throat, jaw, tongue and breathing exercises are most likely enough to cure
your snoring. However to push the progress even further I have included four
additional exercise groups which I have found helpful to speed up the healing
process even more...
The secondary exercise sets are...
Easy body exercises aimed to loosen up your shoulders and neck to prevent
the muscles from pushing on the throat
Relaxation exercises are in the program because most people carry a lot of
their dread and worries in the shoulders, neck, and the muscles and the cartilage
in and around the throat. To let our daily worries fly away for a while, relax, and
enjoy inner peace for few minutes is great healing to almost anything that
bothers us, including snoring.
Happy joyful attitude exercises will literally open up the throat. It is strange,
but you can feel it for yourself, when you experience happy joyful feelings the
throat will open wider and when the throat is wider your snoring will diminish.
Simply imagine you see an old friend out on the street and are delightfully
surprised. As you feel the surprise, make a natural "ah" sound, in a medium high
pitch, and keep the sound for about two seconds.
Now, feel how your throat became more open. Even if it only opened up a little
bit, still this exercise did something. Just a moment of sincere joy opened up
your throat a little.
Communication exercises. Doesn't it make sense that if we have something

unspoken with someone that we hold on to it in our throat? Holding on to this
will cause snoring. By talking things out every night, in the right way, you don't
have to store any blockages in your throat.
You don't need to practice those exercises unless you want to. And in fact I
recommend that you don't until you have learned and practiced the exercises in
the main group.
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Which brings us to the next question, which exercises you should actually
practice first.
The Seven Programs in The Stop Snoring Exercise Program©:
As you can see there are seven programs you can choose to follow in The Stop
Snoring Exercise Program©, depending on how much time you are willing to
invest exercising.
Program 1. If You Have 3 Minutes A Day To Exercise (page 10)

Program 7. If You Have More Than A Hour To Exercise (page 12)
Another way of looking at this is that you can see which exercises are the most
important.
For example the three exercises in the fist program, that only takes three
minutes a day, are the most important exercises in the program . You can cure
your snoring by only practicing those three exercises and nothing else.
The exercises I put in the next program, that only takes seven minutes a day,
are then the second most important exercises to cure your snoring, and so on.
I recommend you start by practicing the first program first and really get a good
hang of it. It is better to repeat the exercises in " Program 1 " several times a
day than adding the exercises from " Program 2 " too fast.
Then when you have mastered the exercises from " Program 1 " for some time it
is very good to add the exercises from "Program 2 ".
One of the reasons why I want you to do this so carefully is that we often tend
to be very eager in the beginning, then we take on too big of a task, which
becomes too big to follow through when the eagerness diminishes.
Everybody can commit for three or seven minutes a day for a few months. But if
you push yourself to exercise for thirty minutes in the beginning, you will
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probably give up if you haven't seen any results the first week.
Remember you have been building up the habit of snoring for years. And it is ok
if it takes some time to cure it. Be patient. As long as you exercise every day,
you are doing something about your snoring and on your way to healthy sleep.
You don't need to push it.
The most important thing is to take action today and take one day at a time.
Little by little you will notice you are breathing easier during the day and getting
a broader and broader smile from your partner every morning, because you are
both having sweet dreams.
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Copyright © 2004 TheStopSnoringExercisceProgram.com All Rights Reserved

How To Use The Program:..............................................................................................4

There are two ways to use the program...

 Relaxation#19 Doing Nothing (page 29)

Now, the five most common causes of snoring...

Throat Closing Up, Causing Snoring:

 Throat#4 About To Yawn (page 17)

 Happy#21 The 1-2 Rule (page 31)

Tongue, Causing Snoring:

 Tongue#10 Tongue Stretching (page 23)

If you have more time to practice, add this exercise...

Did you feel a difference?

 Tongue#11 "Ng-ah" Exercise (page 24)

 Throat#6 Imagine Inhaling (page 19)

Was this easy?

 Jaw#3 Chewing (page 16)

 Jaw#1 Reading Out Loud (page14)

 Tongue#11 "Ng-ah" Exercise (page 24)

 Throat#7 Imagine Gargling (page 20)

Program 1 - If You Have 3 Minutes A Day:

Learn, and do the following exercises.

 Jaw#3 Chewing (page 16)

Also choose a sleeping position which suits you, either of these:

 Position#25 Sleeping On The Side (page 36)

Throat#5 Delight Surprise (page 19)

Program 3 - If You Have 12 Minutes A Day:

Throat#7 Imagine Gargling (page 20)

Program 4 - If You Have 18 Minutes A Day

Program 5 - If You Have 30 Minutes A Day:

Do all the exercises from the previous program, and add:

 Communication#24 Talking Things Out (page 34)

Program 7 - If You Have More Than A Hour A Day:

 Body#16 Head Turning (page 26)

Now take a book or newspaper you love,

You can also repeat a poem, or a text

Make sure you only put light pressure on

Throat #4 About To Yawn:

The exercise goes like this...

Sit or stand straight.

Simply imagine you see an old friend out on

As you make the "ah" sound and imagine

Be aware how this feeling of surprise

Throat #6 Imagine Inhaling:

Try it first with a half teaspoon of water,

Now swallow the water, and do the

Remember as you do the gargling to make

Tongue #9 Tongue Rolling:

In this exercise, preferably sit upright.

Stretch your tongue as far out and down

Repeat this eight to ten times, once or

Body #12 Shoulder Rolling

Repeat this rolling about 25 times twice a day, in a frisky manner.

Body #13 Shoulder Rolling 2

Body #15 Head Rolling

Body #16 Head Turning:

Your snoring is caused by irregular airflow when you breathe. By learning to

Breathing #17 Exhaling All The Air:

Sit down. Keep your back straight.

Simply breathe through both your mouth

Start by using your belly to breathe like you

Then let all the air out through both your

Repeat a few times.

Relaxation #19 Doing Nothing: