This may sound like a phrase told to you by your mother or grandmother when you started mouthing off as a defiant teenager. Or perhaps this is something you practice when gathering with family members over the holidays in an effort to avoid saying something to challenge a joyous celebration. Either way, there are health benefits to keeping your tongue parked so let’s unpack this.
Before we get started…a little humor! The older I get, the more I hate the practice of changing the clocks twice a year!!
Proper Tongue Posture
Most of us have been told about proper body posture: head up straight with your ears in line with your shoulders, your shoulders in line with your hips and your hips over your ankles. But there is a component to proper posture that is less commonly known, proper oral posture.
To initiate correct mouth posturing, you want tofirst establish your best body positioning based on the description above and then:
- Rest your lips lightly together
- Your teeth should be slightly apart
- Then press your tongue into the roof of your mouth with the tip of your tongue about a half inch behind your front teeth
This may feel awkward and perhaps a little difficult at first. Most of us have ‘lazy tongues’ that fill the floor of our mouths. You can look at your tongue in the mirror if you’re not sure this applies to you. If your tongue has ruffled or scalloped edges, you likely have poor oral posture and could benefit from the actions listed above. Like anything, the more you practice proper posture, the more comfortable and natural this will feel.
Airway
In my opinion, the most important benefit to parking your tongue is that this exercise helps to open the airway and allow you to nasal-breathe more easily. Nasal breathing is critical because:
- it warms and humidifies the air before it reaches our lungs
- as air moves past the nasal turbinates, nitric oxide is produced which helps to dilate our blood vessels
- nitric oxide produced through nasal breathing is the body’s natural defense mechanism against airborne (viral and bacterial ) pathogens
- it provides up to 20% more oxygen available to your tissues when compared to mouth breathing
I have written two newsletters on why it is so important to SHUT YOUR MOUTH and breathe through your nose. (Article 1 and Article 2) When your tongue is lazy, the thick base of your tongue will be positioned more posteriorly and can make the airway slightly smaller. The more we strain to breathe, the harder the body has to work and this will engage our sympathetic (fight or flight) nervous system. Calm, relaxed breathing engages our parasympathetic (rest and digest) nervous system helping us to feel less tense.
Less Jaw Tension
When the tongue is actively engaged in the vault of the palate it helps to stimulate the vagus nerve which is critical for nervous system regulation, aiding in allowing the body to get into a more relaxed state. Also, when the tongue is working to fill the palate, the jaw tensing muscles are naturally in a more relaxed state of contraction. Many individuals suffer from head and neck tension due to poor oral and body posture. It is natural when we are focused on an activity…whether it be working on our computers, dealing with a difficult client or thinking about all the work that needs to be accomplished before the next deadline, we often default to clenched jaws, lazy tongue and forward head position.
If you catch yourself doing this, try to bring awareness to your body by parking your tongue and aligning your head over your shoulders. Actively pull the shoulders down and away from your ears. For my patients that have desk jobs, I ask them to set a timer on their phone to give them a gentle reminder every hour to help reduce the muscle tension and fatigue associated with poor posture.
Tongue Tie/Crowded Teeth
Although there is little research to support that proper tongue posture in adults can help relieve dental crowding, we do know that in the developing child it is critical to support proper growth and development. Some children (and adults) may find it difficult to practice proper mouth posture due to a condition known as a tongue tie. A tongue tie is caused by a strip of tissue ‘tying’ the tongue to the floor of the mouth preventing proper enunciation.
**Interesting fact: in the 1700 and 1800s it was common for delivery nurses to keep one fingernail long and sharp. As soon as a baby was born the nurse would release the tongue tie with her fingernail to help the baby be able to latch and nurse more efficiently. This practice lost favor when sanitation/sterilization became recognized as a necessary practice. Baby formula and bottles also made us less concerned about tethered tongues because it is so much easier for a baby to bottle feed than to breastfeed.
Pressure on the roof of the mouth from the tongue (especially during breastfeeding) helps to widen the vault of the palate. This is critical for at least two reasons:
- the wider the maxillary arch the less likely teeth will erupt in a crowded position. This can help to reduce the time needed in braces as a teenager.
- the hard palate actually forms the floor of the nasal sinuses. With proper pressure from the tongue the palate will be wide and flat creating more airway space in the nose.
If you suspect that your child may have a tongue tie, we should discuss this at your next dental visit. Your child may be a candidate for a tongue tie release known as a frenectomy. This is a simple laser assisted procedure that is often followed with myofuctional therapy. A frenectomy can help to improve eating, breathing and speaking.
Additionally, adults who have a tethered tongue are more likely to suffer from obstructive sleep apnea. An adult can also be a candidate for a frenectomy as it can reduce the need for expensive CPAP equipment or oral appliances. Similar to a frenectomy in children, adults who have this procedure should follow up with a myofunctional therapist to learn how to properly use their tongue.
My team and I are honored to be entrusted with your care. Thank you for the opportunity to serve you, your family and your friends. We look forward to seeing you at your next dental appointment!
Sincerely,
Jessica
