The 7-point checklist
Tick any that apply: (1) you wake with a dry mouth; (2) you breathe through your mouth during the day; (3) you have chronic nasal congestion; (4) you sleep on your back; (5) you drink alcohol in the evening; (6) your tongue rests on the floor of your mouth; (7) your partner reports gasping or pauses.
What each one means
Items 1–4 and 6 point to airway and breathing-pattern issues that breathing training can help. Item 5 is a lifestyle factor with a known effect on airway tone. Item 7 needs a sleep study — not breathing exercises.
What to log for a week
Snoring frequency (partner report or app), morning dryness (0–10), nasal congestion on waking (0–10), sleep position. A week of data tells you where to start.
When to see a doctor
Any combination of loud snoring, witnessed pauses, and daytime sleepiness warrants a sleep study before any home programme.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/sleep-apnea](/breathing-for/sleep-apnea).