A common complaint in today’s world is chronic jaw clenching and teeth grinding at night, accompanied by daytime tension.
This tension and grinding are linked to multiple issues, including tooth damage, temporomandibular joint (TMJ) disorders, migraines, headaches, upper body tension, breathing problems, emotional dysregulation and anxiety. While mouthguards are a common treatment, they rarely resolve the underlying issue long-term.
The discussion around jaw clenching often becomes a “chicken-or-egg” debate. Known triggers include chronic stress, anxiety, TMJ joint misalignment and upper body tension. However, one often-overlooked factor is the health and strength of our tongue.
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As we’ve explored in previous articles, tension is the body’s way of creating a sense of safety from a neurological perspective. Like shoulder tension, jaw tension commonly stems from stress-related concerns. When facing chronic stressors or challenges, our bodies respond by creating soft tissue tension and heightened emotional states.
From a neuromuscular perspective, safety translates to stability. This stability comes from our ability to consciously engage movement patterns that support efficient movement in various contexts. When addressing upper-body issues like jaw tension, we often neglect our tongue: a muscle we rarely think about consciously. The tongue is connected not only to jaw function but also to neck, shoulder and upper-body function.
Regular, intentional tongue movement has been shown to significantly reduce tension in the jaw, neck, and shoulders. This shift in tension can improve TMJ movement and potentially decrease joint irritation. While stress management, dental care and other health factors remain important in addressing jaw clenching and grinding, tongue exercises offer an interesting starting point at home.
Here are some of my go-to exercises to begin working the tongue muscle and softening tension in the upper body complex:
Tongue circles
Keep the mouth closed but the jaw soft, press the tip of the tongue into the inner perimeter of the lips and slowly trace a circle around the inside of the closed lips. This will likely feel surprisingly challenging. Try to keep the lower jaw still — only the tongue should move. Complete five to 10 circles in each direction. Repeat this a few times daily or several times per week.
Softening breath
Sit comfortably in a chair that supports your seat and back, with feet resting on the ground. Let your eyes soften. Gently move your lower jaw side to side, then open and close a few times before settling with your mouth closed and teeth apart. Slowly explore the inside of your mouth with your tongue, moving it along your teeth, cheeks, and lips. Then let your tongue soften, with its tip resting behind your upper front teeth. Take several easy breaths here, noticing how the chair supports your back. Breathe gently through your nose without effort, making your exhales longer than your inhales. If tension develops in your jaw or tongue, repeat the gentle movements and return to soft breathing. If you need to yawn, let it happen slowly and mindfully. Practice for two to five minutes, ideally before bedtime.
Tongue, jaw and neck stretch
While seated comfortably, place your right hand under your seat or behind your back. Slowly turn your head left and gently tilt it back. Extend your tongue, reaching its tip toward your left shoulder. Hold for about 10 seconds, release, and repeat three to four times. Then repeat on the opposite side.
As always, if you experience persistent sleep difficulties or chronic discomfort that doesn’t improve with conservative management, please consult your healthcare provider or a movement specialist.
