Tongue chewing is a method of mastication that aims to strengthen specific oral muscles and improve resting oral posture. It involves applying deliberate pressure with the tongue against the roof of the mouth, often using a firm material like gum or tougher foods as resistance. This technique actively engages the tongue and hard palate, shifting focus away from relying solely on the powerful jaw muscles. The practice is promoted for its potential to enhance facial structure and support correct tongue resting position. It is considered a complementary exercise to maintaining proper static tongue placement.
Understanding Proper Tongue Posture
Successful tongue chewing relies on first establishing and maintaining correct oral posture, sometimes referred to as “mewing.” This resting position is the foundational habit the chewing exercise aims to reinforce. The entire surface of the tongue, from the tip to the back third, should be suctioned against the roof of the mouth. The very tip of the tongue should be positioned lightly behind the upper front teeth, but without actually touching them.
Achieving this suction hold requires engaging the posterior (back) section of the tongue, which is often the most challenging part of the posture to master. Many people unconsciously let the back of their tongue drop, which can be linked to mouth breathing and a narrow upper jaw. Proper posture involves applying light, consistent pressure across the hard palate, which serves as a natural anchor for the tongue. Correct tongue placement is a continuous habit that should be maintained when resting, swallowing, and engaging in focused chewing exercises.
Step-by-Step Guide to Tongue Chewing
The most common technique for deliberate tongue chewing uses a piece of hard, sugar-free gum for resistance. Begin by chewing the gum with the back molars until it becomes soft, then use the tongue to gather it into a compact ball. The primary action then shifts to the tongue, which should push the gum ball up against the hard palate. The goal is to flatten the gum across the entire roof of the mouth, using the tongue’s full surface area, paying particular attention to the back third.
Once the gum is flattened into a thin layer against the palate, the tongue should re-form it into a small ball. This cycle of flattening and re-balling the gum using upward pressure constitutes one repetition of the exercise. This deliberate movement strengthens the tongue muscles and trains them to exert force against the maxilla, or upper jaw. Execute these movements slowly and with control, ensuring the tongue remains engaged against the palate to avoid dropping the jaw unnecessarily.
The exercise should be performed evenly, applying balanced pressure across both sides of the palate. For those using fibrous foods instead of gum, the principle remains the same: use the tongue to stabilize and press the food against the hard palate before the teeth fully engage. Consistent practice (10 to 30 minutes daily) helps build the endurance and strength required for the tongue to maintain the correct high-palate resting position.
Potential Effects of Consistent Practice
Consistent practice of tongue chewing leads to an increase in the strength of the muscles involved in mastication. The exercise provides resistance training that enhances the masseter muscles, which are the primary jaw-closing muscles. This increased muscle tone can lead to a more defined or prominent appearance of the jawline over time. However, results related to facial aesthetics are dependent on individual factors like genetics and bone structure.
Beyond aesthetic considerations, training the tongue to exert upward pressure on the palate is associated with improved jaw and bite alignment. Strengthening the tongue also helps it function as a natural retainer, applying pressure that can influence the positioning of the upper teeth. The practice of thorough mastication also plays a role in digestive health by stimulating the production of saliva, which contains enzymes that begin the breakdown of food. Chewing food until it is fully broken down before swallowing ensures that nutrients can be absorbed efficiently by the body.