The Stop Snoring and Sleep Apnea Exercise Program is a $49 digital guide by Christian Goodman of Blue Heron Health News. It teaches short throat, tongue and jaw exercises aimed at snoring and mild sleep apnea.
Is it worth buying? Yes, if you snore loudly or have mild sleep apnea, can practice most days, and want a low-cost option alongside medical care. It is the wrong choice as a stand-alone fix for severe sleep apnea, and nobody should stop CPAP because of it.
- Price: $49 one-time (listed as $69 normally), no subscription
- Refund: 60-day, no-questions-asked guarantee through ClickBank, and you keep the files
- Format: Digital PDF guide, instant download
- Time needed: A few minutes a day to start, with longer routines available
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Table of Contents
- Program at a Glance
- Who It Is For and Who Should Skip It
- What Is the Stop Snoring and Sleep Apnea Exercise Program?
- How It Works, Step by Step
- Does It Work? What the Research Says
- Read This First If You Use CPAP
- Why Reviews Disagree on What You Get
- What Is Good About It
- Complaints and Drawbacks
- Price, Refund and Support
- The Refund Clock vs the Research Clock
- Is It a Scam or Legit?
- How It Compares With Other Options
- FAQ
- Final Verdict
Stop Snoring and Sleep Apnea Exercise Program at a Glance
| Detail | Information |
|---|---|
| Product name | The Stop Snoring and Sleep Apnea Program |
| Creator / vendor | Christian Goodman, Blue Heron Health News |
| Price | $49 one-time (listed regular price $69) |
| Refund policy | 60 days, no questions asked, via ClickBank |
| Category | Snoring and sleep apnea exercise therapy |
| Format | Digital PDF guide, lifetime access, free updates |
| Online rating | 4.2 / 5 (my rating, see the verdict) |
| Recommended for | Loud snorers and people with mild sleep apnea |
Who the Stop Snoring and Sleep Apnea Exercise Program Is For
It suits you if you:
- Snore most nights and your partner has had enough.
- Have mild sleep apnea and your doctor is fine with you trying exercises.
- Use CPAP already and want an extra tool that may help the muscles in your mouth and throat.
- Want to try something before spending hundreds or thousands on a device.
- Can do a short routine daily for several weeks.
It is not for you if you:
- Have severe sleep apnea and no treatment. You need a doctor first.
- Plan to throw away your CPAP machine.
- Want a fix overnight.
- Have central sleep apnea, where the brain does not send the breathing signal. Throat exercises are not aimed at that.
What Is the Stop Snoring and Sleep Apnea Exercise Program?
It is a digital self-help guide that teaches you to find out why you snore, then practice a few simple exercises for your tongue, jaw, throat and breathing. There is no device, no app and no drug involved.
Christian Goodman presents himself as co-founder of Blue Heron Health News and a former chronic snorer. His story is that his wife, a voice teacher, noticed how the muscles used in voice training related to the throat problems behind snoring. The program grew from that idea.
One honest point up front. The sales page lists no medical credentials for Goodman, and it is a program for general education, not a medical treatment. I will keep coming back to that, because it shapes who should buy and how.
How It Works, Step by Step
Step 1: Work out your snoring type
The guide sorts snoring into five common causes: throat tightening (the type linked to sleep apnea), the tongue falling back, narrow or blocked nasal passages, jaw tension, and a weak or oversized soft palate. You match yourself to a type so you are not doing random exercises.
Step 2: Pick a few exercises for your type
Reviewers describe about 24 exercises across the tongue, soft palate, jaw and breathing. You choose three or four to focus on. Each is quick, often around a minute. One reviewer says the only prop needed was a bottle cap.
Step 3: Change your sleeping position
The guide gives sleeping position advice for the first week. This is a simple step with real value, since sleeping flat on your back is a known trigger for snoring in many people.
Step 4: Build up the routine
The routines range from a few minutes a day up to longer sessions. Start short, then add time as it becomes a habit.
The idea behind it: the muscles of the tongue, soft palate and throat relax during sleep and can narrow the airway. Training them while you are awake is meant to keep them firmer at night. This is the same basic idea as oropharyngeal exercise therapy, also called myofunctional therapy.
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Does the Stop Snoring and Sleep Apnea Exercise Program Work? What the Research Says
Exercises for the mouth and throat have real research behind them, but the results are modest, they take weeks, and they work best for snoring and milder apnea. The program itself cites no studies on its sales page, so I checked the wider evidence.
A 2020 Cochrane review (Rueda and colleagues) looked at randomized trials of oropharyngeal exercise therapy for adults with sleep apnea. It found eight trials suitable for pooling. Compared with a sham treatment, exercises likely lowered the number of breathing events per hour. Compared with CPAP, exercises may leave the number higher. The review rated the certainty of the evidence as very low to moderate, mostly low, and asked for more research.
The Sleep Foundation sums up the practical side in similar terms. It says the exercises tend to help people with mild snoring or mild to moderate sleep apnea, that most research shows benefit after about three months of steady practice, and that they are not a stand-alone cure.
| Claim you may see | What the evidence says | My read |
|---|---|---|
| Stops snoring within days | Benefit usually builds over weeks, up to about 3 months | Some feel early change. Plan for weeks. |
| Treats sleep apnea without a machine | Exercises likely reduce events vs sham, but may leave more than CPAP, low certainty | A helpful add-on, not a CPAP swap |
| “Up to 59% fewer snoring episodes” (press release for the program, no source) | Not verified | Do not rely on this number |
| “100% cured” testimonials | Single stories, cannot be checked | Treat as marketing |
What real users report: One reviewer with severe sleep apnea tried it for about six weeks next to CPAP. His breathing score did not change, which he put down to the severity of his condition. He did notice less dry mouth in the morning and said his wife found his snoring quieter. He called it a “nice-to-have” at his level. Another reviewer who snores without apnea reported a difference within three days. Both are single stories, but together they match the research: bigger gains for milder problems.
Read This First If You Use CPAP or Think You Have Sleep Apnea
Do not stop or change a prescribed sleep apnea treatment on your own. The sales page itself says the same in its disclaimer, even though some testimonials on it describe dropping CPAP. Use the table to decide your next move.
| Your situation | What to do |
|---|---|
| You snore but have no other symptoms | Safe to try the program |
| You gasp, choke or stop breathing in your sleep, or feel very sleepy by day | See a doctor for a sleep test first |
| You have mild sleep apnea | Ask your doctor, then try the exercises with their approval |
| You use CPAP | Keep using it. Add the exercises, and tell your doctor |
| You have severe sleep apnea | Follow your treatment plan. Treat this as a bonus at most |
Other warning signs worth a doctor visit: morning headaches, high blood pressure, trouble concentrating, and fast weight gain. If you are looking at heart health too, my review of Goodman’s Blood Pressure Program covers a related Blue Heron guide.
Why Reviews Disagree on What You Get
Most pages ranking for this program are affiliate reviews or paid press releases, and they do not agree on the details. Here is how the main points compare, so you know what is confirmed and what is not.
| Detail | Official page | Other reports |
|---|---|---|
| Format | PDF e-book, instant download | Some say audio too. One says video demos. One says no video. |
| Number of exercises | Not stated | 23 to 24 |
| Daily time | “3 minutes a day” | 3 to 7 minutes in one review, up to 15 to 20 in a longer plan |
| Upsells | None listed | One review mentions optional print and CD add-ons |
| Bonuses | None listed | One review lists hypnosis audios |
How to read this: trust the official page for the price, refund and format. Expect a PDF guide. Do not count on video. If an add-on appears at checkout, you can skip it, because the core guide is complete on its own. Check the order screen and screenshot it.
A tip on research. If you search for “reviews and complaints” you will hit pages on random cloud-storage addresses with the program’s name in the title. These look like junk pages, not real review sites. Use the official page, ClickBank, and established review sites instead.
What Is Good About the Program
- Low price. At $49 it costs a small fraction of a CPAP machine, an oral appliance or a therapist. The sales page lists CPAP at $500 to $1,500 plus yearly costs, and therapist-led myofunctional therapy at $2,000 or more.
- One payment. No subscription and no renewal on the official page.
- Short sessions. Most exercises take a minute or two, so it fits around work and family.
- It starts with your snoring type. That beats a one-size-fits-all routine.
- No equipment. You need your mouth, tongue and maybe a bottle cap.
- Lifetime access. The page says updates are free, downloads are unlimited, and your closest family can use it too.
- Instant delivery. You can start tonight.
- Sleep position advice. A simple change that costs nothing.
- Low physical risk. For healthy adults, gentle mouth and throat exercises are unlikely to cause harm.
- It can sit alongside medical care. The research suggests exercises may help most when combined with CPAP or after surgery.
- Strong guarantee. 60 days, no questions asked, and the files stay on your device.
Complaints and Drawbacks
No product is perfect. Here are the real drawbacks and how to handle each.
- The evidence is modest. Exercise therapy research is mostly low certainty. Handle it by: expecting gradual change and tracking your own results.
- Marketing is stronger than the science. Some testimonials say “100% cured.” Handle it by: ignoring the hype and judging by your own sleep data.
- It takes steady effort. The “3 minutes” headline is the starting point. Longer routines exist. Handle it by: starting small and linking the exercises to a habit like brushing your teeth.
- No video coaching, per some reviewers. A few exercises can be hard to follow from text. Handle it by: using a mirror, going slowly, and asking support or a speech therapist if you are unsure.
- Not enough alone for severe apnea. Handle it by: using it as an add-on and following your doctor’s plan.
- Details differ between reviews. Handle it by: relying on the official page and your checkout screen.
The pros clearly outweigh the cons for the right buyer. Most of the drawbacks come down to expectations, and the 60-day guarantee covers the rest.
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Price, Refund and Support
Price
The official page shows $49 as a one-time charge, with a struck-through regular price of $69. It states no subscription and no repeat billing. Prices can change, so confirm on the page.
Refund policy
The program has a 60-day money-back guarantee, handled through ClickBank. The page says you can ask for your money back if your snoring has not gone away, and that you keep the materials either way. Buying through an affiliate link does not change this.
How to request a refund
- Find your ClickBank receipt email and note your order number.
- Go to ClickBank customer support and enter your order details.
- Choose the refund option and give a short reason.
- Do it before day 60, not on it.
Support contacts
Product support: the contact page on blueheronhealthnews.com (blueheronhealthnews.com/site/contact-us). Order support: ClickBank customer support at clkbank.com. A syndicated press release for the program also lists the email info@blueheronhealthguides.com and the phone number 828-484-4554, but those do not appear on the official page, so confirm them on your receipt before relying on them.
The Refund Clock vs the Research Clock
Here is something most reviews miss. Studies suggest exercises need around three months of regular practice for their full effect. Your refund window is 60 days. If you wait until you “feel something,” you may run out of time. So set up a simple test from day one.
| When | What to do | Why |
|---|---|---|
| Days 1 to 3 | Record a baseline: use a free snore-tracking app and ask your partner to rate your snoring 1 to 10 | You cannot judge change without a starting point |
| Weeks 1 to 2 | Do your chosen exercises daily and fix your sleeping position | Habits matter more than length |
| Day 30 | Re-check the app and your partner’s rating. Note morning dry mouth and tiredness | Early signs show up here |
| Day 45 | Decide: better, same or worse? | Leaves time to act |
| Day 55 | If nothing changed at all, request your refund | Safe margin before day 60 |
If you see improvement at day 45, even a small one, that fits the research and is a good reason to keep going. If you see none after consistent practice, take the refund and speak with a doctor about other options. Either way, you win.
Is the Stop Snoring and Sleep Apnea Exercise Program a Scam or Legit?
It is a real, legitimate digital product, not a scam. You get a guide, the payment goes through ClickBank, and the 60-day refund is clear. The fair criticism is about marketing claims, not about a missing product.
The honest complaints I found are these: the sales copy leans on emotional testimonials, it promises more than the research shows, and a few testimonials describe stopping CPAP, which the page’s own disclaimer advises against. None of that makes it a scam. It means you should buy it with realistic goals and use your doctor for anything medical.
How It Compares With Other Options
| Feature | This program | CPAP | Therapist-led exercises |
|---|---|---|---|
| Price | $49 one-time | $500 to $1,500 plus upkeep* | $2,000 or more* |
| Format | PDF guide at home | Machine and mask | Sessions with a specialist |
| Coaching | None | Doctor setup | Personal feedback |
| Best for | Snoring, mild apnea, add-on use | Moderate to severe apnea | Those who want guided practice |
*Cost figures come from the program’s own sales page.
The takeaway: CPAP remains the standard treatment for moderate to severe sleep apnea, and this program is not a replacement. For snoring and mild cases, it is a cheap way to test whether exercise helps you before paying for anything bigger. If you are also sorting out neck comfort and sleeping position, my guide to contoured sleep pillows may help, and if poor sleep is your main issue, see my Yu Sleep review or the roundup of the best sleep supplements.
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Stop Snoring and Sleep Apnea Exercise Program FAQ
What is the Stop Snoring and Sleep Apnea Exercise Program?
It is a $49 digital guide by Christian Goodman that teaches throat, tongue and jaw exercises for snoring and mild sleep apnea, with advice on sleeping position.
Is the Stop Snoring and Sleep Apnea Program a scam?
No. It is a real product sold through ClickBank with a 60-day refund. The problems are inflated marketing claims, not a fake product.
Is it legit?
Yes, as an educational exercise guide. The page itself says it is not medical advice and should be used with, not instead of, medical care.
Does it work?
Exercises for the mouth and throat can reduce snoring and help milder sleep apnea in many people, though results vary and take weeks. A 2020 Cochrane review rated the overall evidence as mostly low certainty.
Can it cure sleep apnea?
Do not count on a cure. Research supports exercises as a helpful add-on for mild to moderate cases, not a guaranteed cure, and not for severe apnea alone.
Can I stop using my CPAP?
Not without your doctor’s advice. The sales page’s own disclaimer says not to change a prescribed treatment without talking to your clinician.
How long until I see results?
Some people notice changes in days or a few weeks. Research suggests the full effect takes up to about three months of regular practice.
How much does it cost?
$49 one-time on the official page, shown as a discount from $69. There is no subscription. Always check the current price.
Is there a money-back guarantee?
Yes. 60 days, no questions asked, through ClickBank. You keep the materials.
Can I still get a refund if I bought through an affiliate link?
Yes. The affiliate link does not affect your refund rights.
Are there upsells?
The official page lists none. One third-party review mentions optional print and CD add-ons, so read your checkout screen and skip anything you do not want.
How do I access it after buying?
It is a digital download, available right after purchase. The page says you get lifetime access and free updates.
Does it work internationally and on mobile?
It is a digital file, so you can open it anywhere on a phone, tablet or computer. Check the checkout page for payment options in your country.
Are there side effects?
Gentle exercises are low risk for most healthy adults. Stop if you feel jaw pain, and ask a doctor if the pain continues.
Is it the same as other Blue Heron Health News programs?
No. Blue Heron sells separate guides for other conditions. Each has its own price and refund terms. See my reviews of the Vertigo and Dizziness Program and the Blood Pressure Program above for examples.
Final Verdict
The Stop Snoring and Sleep Apnea Exercise Program is a sensible, low-cost thing to try if you snore or have mild sleep apnea. At $49 with a 60-day refund, the risk is small, and the routine is short enough to fit into a normal day.
Keep your goals realistic. This is exercise therapy, not a miracle. Track your snoring from day one, decide at day 45, and keep your doctor involved if you have sleep apnea. Do that and you give yourself the best shot at quieter nights, with the guarantee as your safety net.
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Disclaimer: This article is for general information and is not medical advice. Snoring can be a sign of sleep apnea, which is a serious medical condition that needs a doctor’s diagnosis. Do not stop or change any prescribed treatment without talking to your clinician. Results vary, prices and terms can change, and this page contains affiliate links.