Speech therapist Dario Lindes, inventor of the snorefree method.
Speech therapist Dario Lindes, inventor of the snorefree method.

The snorefree® method

The snorfree method is a unique training program developed by Viennese speech therapist Dario Lindes and has been successfully practiced for more than 12 years.

In more than 80% of the patients, a marked improvement in the quality of sleep as well as a significant reduction in snoring noises can be observed after only a few weeks.

The muscular tissue weakness in the inner throat and pharynx, which causes the soft tissues to collapse during sleep and thereby obstructs the flow of breath, is specifically strengthened by the snorefree method, as in voice training for singers and speakers.

With only 10 minutes daily training

snoring can be significantly reduced and the quality of sleep can be noticeably improved. Like a fitness training, snorefree strengthens the muscle build-up specifically with sensory and motor exercises for mouth and throat.

Because deep and healthy sleep is an important factor for a better quality of life, better productivity and performance in everyday life, and last but not least, for harmony in the bedroom.



The research

Dario Lindes has already carried out a pilot study at the Vienna General Hospital in 2007, in cooperation with the ENT department and the pulmonological sleep laboratory/2. Internal, in which his treatment method of logopaedic anti-snoring training was positively evaluated.

The pilot study

The result of the basic research can be viewed here:

The diploma thesis “Logopedic-myofunctional therapy for ronchopathy (snoring)” by Dario Lindes as PDF Download (in german).

In practice

Conclusion: The orofacial myofunctional therapy from speech therapy effectively helps to reduce objectively measured snoring production and intensity after only three months. It can help a large part of the population to sleep better and more relaxed.


The snorefree method treats the inner muscular weakness with exercises for

Lips

Front Tongue

Rear Tongue

Throat

The root cause

Snoring is almost always caused by muscular weakness in the neck and throat. The tissue slackens and blocks the airway during sleep.

Symptoms

This can result in more serious symptoms such as chronic daytime fatigue, general performance losses and, in the long term, even stroke or heart attack.

Not only does this disturb your partner while you sleep, it can also become a health problem for yourself if snoring causes breathing stops (Apnea).

The root cause of snoring

youtube video

Worldwide clinical studies

This was followed by a whole series of clinical studies around the world, which dealt with the training-related influence of snoring and nocturnal respiratory flow disorders and showed a positive effect of oral exercises on sleep-related breathing sounds and breathing stops (sleep apnea).

The winners of the IG Nobel Prize at Harvard University 2017 : Didgeridoo playing as alternative treatment for obstructive sleep apnoea syndrome: randomised controlled trial“.

Studie: Didgeridoo playing as alternative treatment for OSA syndrome (Puhan, Suarez, Lo Cascio, Zahn, Heitz, Braendli)

To be read at BMJ (global healthcare knowledge provider) and at Pub|Med (US National Library of Medicine National Institutes of Health).


Sao Paulo, Brazil, has been leading the research over the last decade with several investigations at various universities and clinical institutions:

USP Sao Paulo 2008
Effects of oropharyngeal exercises on patients with moderate obstructive sleep apnea syndrome. www.ncbi.nlm.nih.gov & ajrccm.atsjournals.org & atsjournals.org

Sao Paulo 2013
Effect of speech therapy as adjunct treatment to continuous positive airway pressure on the quality of life of patients with obstructive sleep apnea. ncbi.nlm.nih.gov

Sao Paulo 2015
in this study the acoustic noise production was observed:

Effects of Oropharyngeal Exercises on Snoring journal.chestnet.org

Effects of Oropharyngeal Exercises on Snoring – a randomized trial (PDF) snoozeal.com

Oropharyngeal exercises significantly cuts snoring mdedge.com

Sao Paulo 2018
Obstructive sleep apnea: focus on myofunctional therapy. ncbi.nlm.nih.gov

Sao Paulo 2019
Effect of exercise training on subjective parameters in patients with obstructive sleep apnea: a systematic review and meta-analysis. ncbi.nlm.nih.gov

Original quotes from these papers:

  • Physical exercise is efficient in improving the quality of life in OSA patients,
  • Improvement in quality of life is comparable to that found with CPAP treatment,
  • Daytime sleepiness is reduced regardless type of physical exercise,
  • positively impacts severity of OSA can be measured.

Studies worldwide

USA 2018, Minneapolis, Minnesota
A “randomized double-blind” study (such a design represents the gold standard in medical research): the use of smartphones for exercise support was researched:

Smartphone-based delivery of oropharyngeal exercises for treatment of snoring: a randomized controlled trial springer.com

Output: After 8 weeks of training the participants showed a significant improvement of the snoring score, all sleeping partners reported a reduction of snoring in volume and extent.


Japan 2019, clinical study with 28 volunteers with moderate to severe OSA (sleep apnea)

0565 Impact on Oral Myofunctional Therapy to Treat The Patients with Moderate to Severe Obstructive Sleep Apnea academic.oup.com

Indien 2016, Chandigarh City, in Zusammenarbeit der HNO, Neurologie & Physiotherapie

Oropharyngeal exercises in the treatment of obstructive sleep apnoea: our experience. ncbi.nlm.nih.gov & springer.com

Indien 2018, Puna, Department of Physiotherapie

Effect of Oropharyngeal Exercise on Obstructive Sleep Apnea researchgate.net

Mouth-throat exercises and pranayama yoga breathing exercises (College of Physiotherapie, Nashik city)

Effect of oropharyngeal exercises and Pranayama on snoring, daytime sleepiness and quality of sleep in patients with moderate obstructive Sleep Apnea Syndrome ersjournals.com

Iran 2015, Guilan University of Medical Science Abteilung von HNO-Kopf und Hals Chirurgie, Department and Research Center

The effects of oropharyngeal-lingual exercises in patients with primary snoring. ncbi.nlm.nih.gov

Ägypten 2012, Universität der Stadt Tanta

The role of oral myofunctional therapy in managing patients with mild to moderate obstructive sleep apnea researchgate.net

Ägypten 2016, Mansoura Universität

Upper airway muscle exercises outcome in patients with obstructive sleep apnea syndrome sciencedirect.com

China 2018, Dailan Universität
Mouth-throat exercises after strokes improve the associated (neurological) sleep apneas.

Oropharyngeal Muscle Exercise Therapy Improves Signs and Symptoms of Post-stroke Moderate Obstructive Sleep Apnea Syndrome ncbi.nlm.nih.gov


Meta studies

A meta-analysis is a kind of higher-level study that compares and supervises several small individual studies.

Brasilien 2019, Recife

Effect of exercise training on subjective parameters in patients with obstructive sleep apnea: a systematic review and meta-analysis  sciencedirect.com & ncbi.nlm.nih.gov

Sao Paulo, Katholische Universität

Effects of orofacial myofunctional therapy on the symptoms and physiological parameters of sleep breathing disorders in adults: a systematic review scielo.br (scielo.br/pdf) & researchgate.net

UK 2015 – 2018, Stanford University Medical Center

Myofunctional Therapy to Treat Obstructive Sleep Apnea: A Systematic Review and Meta-analysis  ncbi.nlm.nih.gov

Oropharyngeal and tongue exercises (myofunctional therapy) for snoring: a systematic review and meta-analysis.  ncbi.nlm.nih.gov

Myofunctional Therapy to Treat Obstructive Sleep Apnea: A Systematic Review and meta-analysis (PDF)  citeseerx.ist.psu.edu

Singing against snoring

The earliest research on muscular training effects in the neck and throat area for and against snoring was a pilot study at the University of Exeter, UK, 2000, on “Singing exercises can reduce snoring”:

Can singing exercises reduce snoring? A pilot study. ncbi.nlm.nih.gov & sciencedirect.com

Other studies

can be found in the Cochrane Library, the central international comparison register for clinical investigations and therapy success evaluation:

Myofunctional therapy (oropharyngeal exercises) for obstructive sleep apnoea cochranelibrary.com



The snorefree UtilityPack

For some of the snorefree exercises you need one or the other aid. A few of them, such as a cork or a straw, are quickly at hand. Others are a bit more difficult to obtain. To make your training success easier, we have compiled the most important of them in a practical package.

All tools for your snorefree workout in a practical package. Contains 12 different utilities, over 100 pieces in total.


Get your UtilityPack now