Tongue Exercises: Why and How

The tongue is a small but powerful player in your body’s overall function. Beyond it’s role in speech and eating, the tongue has direct connections to posture, breathing, and neurological signaling.

Where is your tongue right now?

If the tongue isn’t in the correct resting position or lacks strength and coordination, it can create downstream effects like poor breathing mechanics, jaw tension, and even postural imbalances. This is because the tongue interacts closely with the surrounding cranial nerves, impacting everything from the alignment of the head and neck to the activation of the diaphragm. Along with a laundry list of other reasons the tongue is important, that is jut a few! Keep reading to learn the proper tongue posture.

We can’t talk about the tongue without mentioning “the spot.” In the world of mewing, it’s the holy grail—the proper resting position of the tongue that can influence everything from face shape to airway development. Most clients don’t know this position exists, and their symptoms reflect that.

Poor tongue posture changes facial tone, can lead to mouth breathing, poor sleep, and altered pelvic alignment. Teaching this “resting” spot (where the tongue sits on the roof of the mouth just behind the front teeth) can be revolutionary.

The ideal position is with the tongue lightly suctioned to the roof of the mouth, specifically with the tip of the tongue resting on the "spot" behind the upper front teeth (but not touching them). The back, middle and front of the tongue should be on the roof of the mouth. Think of “sucking all the air out” between the tongue and the roof of the mouth. This position promotes proper jaw alignment, nasal breathing, and reduces neck and jaw strain. If a client struggles to maintain this posture, it can be helpful to practice different tongue and mouth exercises—where they intentionally and intelligently learn how to create competency with their tongue. This will strengthen the tongue muscles while reinforcing proper position awareness, clear up proprioceptive maps in the brain and will most likely result in better movement quality and help globally reduce the experience of pain. The key is to do this with the least amount of effort as possible.

A Missing Link in Movement, Autonomics, and Client Breakthroughs

As movement professionals, we're trained to focus on musculoskeletal patterns, biomechanics, and structural imbalances. But what if one of the most underutilized and impactful tools in your toolbox isn't a muscle group or a joint—but the tongue?

Yep. That squishy, overlooked organ is deeply tied to autonomic regulation, balance, emotional state, and even pelvic floor function. Once you understand how and why, you’ll never skip over it again.

Another beneficial exercise you can try on yourself and with your clients is the “Around-The-World Tongue Exercise.” This exercise helps improve tongue mobility, strengthen oral muscles, and support better coordination between the tongue and nervous system—beneficial for posture, balance, and even pain management.

To do it, have your client close their lips and move their tongue in a circular motion along the inside of their mouth, between their lips and their teeth and the tongue slides on the teeth from the front right tooth to the back right molar, to the left bottom molar, to the top left molar, to the front middle left tooth (hence the name), going all around the teeth in a circular shape. Guide them to trace the upper and lower teeth from one side to the other, completing a full "circle" around the mouth. During this, we are trying NOT to recruit other body parts and keep the jaw as still as possible (this will feel impossible). Repeat this movement 5–10 times in each direction, ensuring smooth, controlled motions without rushing. This simple yet powerful drill activates key cranial nerves, enhancing brain-body communication. Oh and 5-10 is ambitious ;) You can start with 3 each direction to begin.

By incorporating these simple tongue exercises, you can address overlooked neurological connections and help clients move with greater ease and efficiency.

The tongue sits in the midline—just like the pelvic floor. So if you’re dealing with a client with balance issues, breathing dysfunction, or poor core engagement, exploring the tongue is a worthwhile path.

Even small signs can clue you in: a client who frequently chokes while eating (I personally often choke on carrots way more than I would like to admit), persistent speech impediments, or visual vestibular issues like forward head posture and jaw clenching. Tongue drills, tongue twisters, and swallowing exercises can all provide insight and relief.

MAKE SURE TO ALWAYS ASSESS AND REASSESS.

Interoception & the Tongue: It’s More Than Swallowing

Let’s start here: interoception—the body’s ability to sense internal states like hunger, arousal, bladder fullness, or emotional overwhelm—is often dysregulated in complex clients. Tongue work can directly influence this.

A good example? Think of someone who can’t tell the difference between being hungry and horny. That’s an interoceptive issue. So is emotional reactivity, or constantly needing to urinate without obvious cause. And while we’re often focused on posture or mobility, these nervous system-driven issues need just as much attention.

Swallowing dysfunction, for example, isn’t just a mechanical problem—it can be a clue pointing to brainstem involvement. If a client chokes frequently, like someone post-brain surgery or with unresolved trauma, it’s likely not just “weak swallowing muscles.” It's the lizard brain—primitive neurology—acting up.

Accessing the Brainstem Through the Mouth

We can’t poke the brainstem, but we can access it through the tongue, jaw, and throat. These are primal access points to the autonomic nervous system. That’s why tongue work is so powerful. It influences:

• Swallowing

• Breathing

• Arousal regulation

• Genital and pelvic floor function

• Balance

• Emotional reactivity

You might even pick up on this during a consult. Maybe a client swallows awkwardly or hesitates before chewing. That’s your signal to investigate further.

True Story: From Bad Breath to Better S*x

A client once casually mentioned her partner had persistent genital odor—and she didn’t know how to address it. After some curious questioning (and midwifery reading), I asked: How’s his oral hygiene?

Her jaw dropped. Turns out his mother was a dentist, and he had developed a deep psychological rebellion against brushing and flossing. I suggested he clean his mouth. The following week, she said the odor had vanished. Flossing helped. No supplements, no sprays—just floss. Yep, this is a TRUE STORY and I learned this connection through reading several midwifery books during my first pregnancy.

Piercings, Neck Tension, and Tongue Dysfunction

Belly button rings, tongue studs, and jaw tension can all contribute to dysfunction. Many clients with persistent upper trap tension or stiff necks benefit from tongue mobility work. These clients often say things like, "I’ve tried everything,” when in fact they haven’t tried this.

It’s not always glamorous work, but it’s effective.

Final Thoughts: Tongue First, Then Movement

If you’re stuck with a client and feel like nothing is working, consider their tongue. Ask about swallowing. Look at oral hygiene. Check for mouth breathing or speech issues or pelvic floor issues. It’s subtle, but powerful. Oh and don’t forget, men have pelvic floors too ;)

The tongue connects so many systems—autonomic, emotional, vestibular, structural, and sensory.

You might just be one tongue drill away from changing someone’s pain, balance, or bladder function.

And that, my friend, is why the tongue deserves a seat at the movement table.