1. Tongue extension movement: stick out the tongue as far as possible, stay for a proper time, then take it back and stick it out as far as possible. Repeat this action several times, at least 200 times each time, until the pharyngeal cavity feels sour.

2, dry gargle practice: no water, then forcibly swell the cheeks, and then retract, so repeat the cycle, at least 200 times each time, until the pharyngeal cavity feels very sour.

3, sweeping gums practice: use your tongue to quickly sweep the gums between the outside of the teeth and the inside of the cheeks, first lick the gums of the upper jaw, quickly sweep from left to right, and then sweep from right to left, doing more than 50 times each time; Then lick the gums of the mandible in the same way until the pharyngeal cavity feels sour.

4, tongue rolling practice: stick your tongue to the upper jaw, then roll your tongue back hard, do not leave the upper jaw, do it more than 50 times at a time, know that the soft palate has a sour feeling and then stop.

5. Maxillary movement: Push your tongue up against the maxilla for more than 30 consecutive times until the soft palate feels sour. Or the sound of "ah" can also be used to exercise soft palate, which is very effective and keeps you away from snoring!