Swallowing is a complex, coordinated muscular process that most people perform without conscious thought. An average person swallows between 1,500 and 2,000 times every day. This repetitive function involves over twenty muscles in the mouth, throat, and esophagus, and its efficiency relies heavily on correct tongue placement. When the tongue does not function optimally during swallowing, this can introduce forces that influence oral and facial muscle balance. This guide provides instruction on how to achieve a tongue-driven swallowing pattern, which relies on the roof of the mouth, or palate, to propel food and saliva backward.
Foundational Tongue Posture
The prerequisite for correct swallowing is maintaining the proper resting position of the tongue, which should be against the palate at all times. The entire upper surface of the tongue should be elevated and gently spread against the hard palate. This resting position must be established before a proper swallow can be executed.
The front tip of the tongue should rest lightly on the alveolar ridge, the small, bumpy area just behind the upper front teeth, without pressing against the teeth themselves. A light suction effect is necessary to maintain this posture naturally against the roof of the mouth. This suction hold ensures the tongue is anchored and ready to initiate the muscular wave required for swallowing.
Maintaining this elevated position provides the stable muscular foundation from which the entire swallowing sequence should begin and return. The muscles supporting the tongue are kept in an active, balanced state. If the tongue falls to the floor of the mouth, it must work harder to initiate the swallow, which encourages incorrect movements.
Recognizing Incorrect Swallowing Patterns
The common improper swallowing behavior is often referred to as a tongue thrust, or an immature or reverse swallow. This pattern involves the tongue pushing forward against or between the front teeth when a person swallows. This anterior pressure, repeated thousands of times daily, can interfere with the natural alignment of the teeth.
This atypical pattern frequently recruits surrounding perioral muscles, such as the cheeks and lips, to help seal the mouth and move the bolus backward, compensating for the lack of tongue movement against the palate. A simple test to identify this pattern is to swallow a small amount of saliva while looking in a mirror.
If the lips strain, the chin muscle (mentalis) bunches up, or the cheeks visibly contract during swallowing, it indicates an over-reliance on these external muscles. In a proper swallow, the lips should remain relaxed and the face should exhibit little noticeable external movement. The pressure should be felt internally, directed upward and backward toward the throat.
Step-by-Step Guide to Palatal Swallowing
The goal of a proper palatal swallow is to use the tongue’s internal muscles to create a sequential, backward-moving pressure wave against the roof of the mouth. Begin by gathering a small amount of liquid or saliva at the front of the mouth, holding it against the palate in the foundational resting position. This ensures the tongue is correctly anchored just behind the upper incisors.
The correct swallow initiates with the front of the tongue remaining fixed on the palate, acting as an anchor point. The muscular contraction then begins to roll backward, creating a wave-like motion that sequentially elevates the middle and posterior sections of the tongue against the palate. This upward and backward squeezing action propels the bolus toward the pharynx.
The back third of the tongue, known as the tongue base, must elevate forcefully against the soft palate to complete this propulsion. This movement is closely coordinated with the upward and forward movement of the hyoid bone, which anchors the tongue muscles. This elevation helps open the throat and protect the airway as the material is passed to the esophagus.
A successful palatal swallow should feel like a smooth, internal wave that finishes with the back of the tongue against the roof of the mouth. The entire sequence must occur without the tongue pushing against the front teeth or the lips tightening to create a seal. Practicing a dry swallow, where the tongue squeezes all swallowing muscles, can help isolate and strengthen this internal action.
Techniques for Habitual Integration
Transitioning from a consciously corrected swallow to an automatic habit requires consistent neuromuscular retraining, as the old pattern is deeply ingrained, meaning conscious practice must be incorporated throughout the day to override muscle memory. This practice focuses on the correct muscle groups used for deglutition.
One of the most effective strategies is the “suction hold” technique, which involves using the tongue to create a vacuum seal against the palate and maintaining this hold outside of active swallowing. This practice strengthens the muscle fibers needed to keep the tongue elevated at rest and prepares it for the palatal wave, requiring repetitive, focused practice for the muscles to adapt.
Another method involves setting up visual cues, such as small stickers on a watch or phone, to prompt regular “swallowing checks.” At each prompt, the individual should ensure the entire tongue is correctly positioned and execute a proper palatal swallow, keeping the teeth gently together and the lips relaxed. Training the muscle pattern in this way promotes the necessary progression toward subconscious habit.
Consistency over a period of weeks to months is required for the new muscle memory to take hold. Continued training, even after initial improvement, is beneficial for maintaining the new functional strength and pattern. The ultimate goal is for the proper tongue position to become the default resting state and the palatal wave to become the default method of swallowing.