The Importance of Proper Tongue Rest Posture for Chewing, Swallowing, and Breathing.

By Ashley Roberts, RDH, OMT 

FREEZE!!! 

Without adjusting, where is your tongue sitting in your mouth?

• low in your mouth between the bottom teeth? 

• The tip of the tongue touching the roof of the mouth?

•  ¾ of your tongue touching the roof of your mouth? 

• OR is it spilling out the sides or front teeth?

In our daily lives, we often take for granted the functions of our mouth, tongue, and throat. However, the posture of our tongue plays a crucial role in several essential activities, including chewing, swallowing, and breathing. Understanding the importance of proper tongue rest posture can lead to better oral health and overall well-being.

What is Tongue Rest Posture?

Is there a proper spot where your tongue should rest?

Yes! Don’t worry, this was once new information to me too! This fun fact is hard to forget once you learn because it's a super power for facial development and helping you breathe, chew and swallow correctly! 

Tongue rest posture refers to the position your tongue naturally takes when you’re not speaking, eating, or engaging in other activities. Ideally, the tongue should rest against the roof of the mouth, with the tip just behind the upper front teeth. This posture is essential for several reasons.

In this blog you will learn; 

• The “myo spot” where our tongue should rest

• How the proper tongue rest posture helps with breathing, chewing and swallowing

• How it develops our face and dental structure 

What is the “myo spot”?

Early into your sessions in myofunctional therapy, you will learn about the “myo spot”.

This is referring to a spot in your mouth where the tongue should rest. The “spot” begins in the roof of the mouth ( the palate ) at the front a few millimeters behind from the front teeth. Your tongue will feel a rough wave of tissues called the rugae.

 Traveling along to the centre of your palate, and further to the back, the tongue muscles are elevated at rest. This is the tongue's resting position. 

The tongue sits snug along the roof of the mouth to form and shape the maxilla (upper jaw bone) during the developing years (birth- 22 years old). With the strength in the tongue muscles, it molds the shape of the teeth, guiding them into a wider arch. This will leave the teeth with more space therefore reduce crowding. With the lips sealed at rest, this will keep the teeth from flaring forward. 

If your tongue is too large or the maxilla is too narrow, there will be difficulty to achieve the resting tongue posture. Airway orthodontics will be a helpful referral to gain access to a wider arch. 

Finding the SPOT

Make an “Nnnnn” sound. The tip of your tongue will find the exact location

To elevate the middle and back of your tongue, practice saying “K” or “Ka” sounds 

• Struggle to make an “Nnnn” or “K” sound? Let’s get you referred to a speech language pathologist!

Make a clucking sound with your tongue suctioned to the roof of your mouth. Right before the sound is made, hold the suction for 10 seconds and continue to breathe through your nose!! Welcome to the proper tongue resting position. 

Promoting Nasal Breathing

One of the most significant benefits of maintaining proper tongue posture is its positive impact on breathing. The roof of the mouth is the basement of the sinus complex, the tongue acts as a supportive foundation.

Proper tongue posture can significantly enhance nasal breathing in several ways:

1. Airway Support: The tongue should rest against the roof of the mouth, which helps maintain an open airway. This position encourages nasal breathing by preventing the airway from collapsing.

2. Nasal Cavity Expansion: When the tongue is in the correct position, it can help shape the palate over time, which may promote better nasal cavity size and function.

3. Pressure Regulation: Proper tongue posture helps regulate the pressure in the oral and nasal cavities, encouraging the body to breathe through the nose instead of the mouth.

4. Stimulates Nasal Reflexes: Nasal breathing triggers the production of nitric oxide, which helps to expand blood vessels and improve airflow, enhancing overall respiratory function.

5. Improves Oral and Facial Development: Consistent tongue posture can promote optimal oral and facial development, contributing to better alignment of teeth and jaws, which can further support nasal breathing.

Overall, maintaining proper tongue posture encourages healthier breathing patterns and supports optimal facial structure.

Try it now!

Can you comfortably breathe in/out through your mouth while the tongue is lifted?

And what about when the tongue is laying low between the bottom teeth?

Lift your tongue up with the instructions above and breathe effortlessly through your mouth (unless it's allergy season) Refer to Nasal Cleaning topic coming November 2024

Enhancing Chewing Efficiency

Proper tongue posture aids in efficient chewing. When the tongue rests against the roof of the mouth, it helps guide food towards the molars, where the chewing process is most effective. This positioning allows for better manipulation of food, ensuring it is broken down properly before swallowing. An improper tongue position can lead to inefficient chewing, which may result in digestive issues or discomfort.

Facilitating Swallowing

Swallowing is a complex process that relies heavily on the coordination between the tongue, throat, and esophagus. When the tongue is in the correct posture, it forms a natural seal that helps propel food backward toward the throat during swallowing. This action minimizes the risk of aspiration, where food or liquid enters the airway, potentially leading to choking or respiratory issues. Proper tongue posture ensures a smooth transition from the mouth to the esophagus, promoting safer and more effective swallowing.

Supporting Facial Development

Proper tongue posture is not just vital for function; it also influences the development of oral and facial structures. When the tongue consistently rests in the correct position, it encourages proper growth of the jaw and palate, leading to better alignment of teeth and overall facial aesthetics. This is particularly important during childhood and adolescence when the body is still developing.

Conclusion

Maintaining proper tongue rest posture is essential for efficient chewing, safe swallowing, and healthy breathing. It also plays a vital role in the development of oral and facial structures. By being mindful of your tongue posture, you can support better oral health and overall well-being.

If you’re unsure about your tongue posture or how to improve it, consider consulting a dental or speech professional who can provide guidance tailored to your needs.

Embracing this small change can lead to significant benefits in your daily life!

Good Cluck!

(see what I did there?)