Tongue Posture and Nasal Breathing: What Research and Clinicians Commonly Agree On
Discover how tongue posture and nasal breathing impact sleep, jaw health, and breathing. Learn what research and clinicians commonly agree on today.
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There’s something that’s often overlooked: tongue posture. It's more than just where your tongue rests; it connects to how you breathe, sleep, and even how your face develops. Experts and studies both point to how nasal breathing and correct tongue position affect your daily comfort and long-term health.
In this blog, we’ll break down what researchers and health professionals agree on, using simple language, so you can understand how these small habits lead to big changes.
Key Takeaways
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Tongue posture matters more than most people realize, as it affects breathing, sleep, and facial development.
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The ideal tongue position is resting flat against the roof of the mouth.
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Poor posture of the tongue can lead to mouth breathing, narrow airways, and disrupted sleep.
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Mouth breathing can contribute to dental problems, facial changes, and sleep issues.
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Research links low tongue posture to airway restriction and sleep apnea.
What is Tongue Posture and Why It Matters
Posture refers to where your tongue naturally rests when you’re not eating or speaking. Ideally, it should sit flat against the roof of your mouth. This helps shape your jaw properly, keeps your airway open, and supports better breathing patterns. Dentists, orthodontists, and physical therapists have started to look at tongue position as a piece of the bigger health puzzle.
When your tongue rests low or sits incorrectly, it can lead to mouth breathing, narrow palates, and poor sleep. Poor habits like these usually start early and can follow you into adulthood. That’s why many professionals now recommend paying attention to posture, not just for your spine but also for your mouth.
The Link Between Nasal Breathing and Oral Health
Breathing through your nose isn't just a preference but how the body was designed to breathe. When you breathe through your nose, the air gets filtered, warmed, and humidified. This supports your lungs and overall oxygen flow. Plus, it helps keep your mouth closed and tongue in the right place.
Mouth breathing, on the other hand, dries out your mouth, invites bacteria, and can lead to dental issues. It also changes the shape of your face over time, especially in children. Clinicians have found that teaching nasal breathing often improves sleep, speech, and facial development.
Many people use tools like snoring tape to gently train themselves to keep their mouths shut at night. This not only promotes nasal breathing but also encourages better tongue position.
Research and Clinical Observations
A growing body of research shows a clear link between tongue posture and airway health. One recent study published in Orthodontics & Craniofacial Research demonstrated that orofacial myofunctional therapy (OMFT) — a structured exercise approach to improve tongue posture — improved nasal airway obstruction and tongue placement in children diagnosed with low tongue posture and related breathing issues. The researchers found that improved tongue posture correlated with better airway function after therapy.
Sleep medicine and airway specialists also recognize that poor tongue placement can restrict the upper airway and contribute to conditions like obstructive sleep apnea (OSA). Clinical summaries on sleep apnea note that when the tongue rests low in the mouth, airflow can be limited during sleep, increasing the effort needed to breathe and raising the risk of snoring and disrupted sleep.
Clinicians such as myofunctional therapists, professionals trained in retraining orofacial muscles, report improvements in sleep quality, speech clarity, and nasal breathing when patients practice targeted exercises that strengthen tongue and facial muscles. These exercises help reposition the tongue against the palate and encourage nasal breathing instead of mouth breathing, a pattern associated with better airway stability.
Some experts also include jaw trainer tools in their treatments to support muscle tone and correct alignment. These are simple devices that help strengthen jaw and facial muscles, often used alongside posture training.
Bottom Line
Breathing well starts with small, steady habits. When the tongue rests comfortably, and the nose does the breathing, the body often feels more balanced. Research and clinicians continue to agree on these basics because they are simple and practical. Paying attention to tongue posture does not require a big effort. It just asks for awareness.
Over time, these small shifts can support calmer sleep, better comfort, and easier breathing every day!
Frequently Asked Questions
How can I check if I have proper tongue posture?
Place the entire surface of your tongue flat against the roof of your mouth, just behind your front teeth. Your lips should be closed and your teeth slightly apart or gently touching. If your tongue rests at the bottom of your mouth, that’s usually considered poor posture.
Is mouth breathing really that bad for health?
Yes, mouth breathing bypasses your nose’s filtering system. It can dry your mouth, invite more germs, increase dental problems, and may even change your facial shape over time. It’s often linked to fatigue and poor sleep.
Are there exercises to improve tongue posture naturally?
Yes, myofunctional therapy includes tongue and facial exercises that retrain your muscles. These are simple and can be done at home, like pressing your tongue to the roof of your mouth and holding it there. Doing this regularly helps build muscle memory.
