1, tongue out exercise: try your best to stick out your tongue, retract it and then try your best to stick it out again, and so on, do at least 200 strokes at a time, until the pharyngeal cavity feels very sour. 2, dry gargling exercises: no water, the cheeks puffed up, and then retracted, and so on, once at least 200 strokes, until the pharyngeal cavity feel very sore. Gargle with water is also available. 3, gum sweeping exercise: use your tongue to quickly sweep the gums on the outside of the teeth (cheek side), 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 strokes at a time. Then lick the gums of the lower jaw in the same way until the pharyngeal cavity feels very sour. 4, tongue roll exercise: tongue against the upper jaw, forcefully roll the tongue backward without leaving the upper jaw, do more than 50 times at a time until the soft palate feels very sore. The first three exercises exercise the entire pharyngeal cavity muscles, the last exercise is an intensive exercise for the soft palate alone. It is relatively rare for young people to have a loose tongue, and snoring is often caused by a loose soft palate, so add this exercise specifically. These 4 exercises are done every day when you have time. When I first exercised, I did 50 strokes and felt that the pharyngeal cavity was very sore, which just proved that the original muscles were very weak and needed urgent exercise. I can now do 800 strokes of tongue extension and dry gargle, more than 200 strokes of water gargle, 250 strokes of gum sweep and 200 strokes of tongue roll continuously. Doing the “ah” sound practice regularly can also exercise the soft palate, some effect. Exercise frequency: at first 3 times a day, after a month or two, you only need to exercise once a day. It’s easy to do, right?