Myofunctional therapy strengthens and retrains the muscles of the tongue, lips, cheeks, soft palate, and pharynx. These exercises improve nasal breathing, tongue posture, swallowing patterns, snoring, airway stability, and overall orofacial function. For many patients, beginner exercises create the foundation for improved sleep, reduced mouth breathing, and more efficient speech and swallowing.

This guide covers what myofunctional therapy is, how to perform beginner exercises safely, how to build a daily routine, and how to know you’re progressing.

What Myofunctional Therapy Is

Myofunctional therapy is a structured, exercise-based rehabilitation program for the muscles of the mouth, face, and airway. It targets the root causes of:

• Mouth breathing
  
• Low tongue posture
  
• Tongue thrust and incorrect swallowing patterns
  
• Snoring and flow limitation
  
• TMJ tension
  
• Bruxism teeth grinding
  
• Oral dysphagia
  
• Airway instability
  
• Pediatric and adult speech-sound distortions
  
• Sleep-disordered breathing (including UARS and mild OSA)

It works by retraining the oral rest posture, which includes:

• Tongue: Resting fully on the palate
  
• Lips: Closed with light seal
  
• Nose: Quiet, effortless nasal breathing
  
• Jaw: Relaxed, teeth lightly apart

Myofunctional therapy is not just “tongue exercises”—it is a complete functional reset for breathing, swallowing, and airway control.

Learn more here:
/services/myofunctional-therapy

Safety: What to Know Before Starting

Beginner exercises are generally safe, but certain situations require clinical supervision.

Do NOT begin without guidance if you have:

• Painful swallowing
  
• Known or suspected dysphagia
  
• Frequent choking
  
• Recent oral surgery
  
• Active TMJ dysfunction with limited jaw opening
  
• Tongue-tie release (frenectomy) within the last 2–6 weeks
  
• Sleep-disordered breathing concerns requiring medical evaluation

Frenectomy patients should follow structured aftercare programs:
/blog/frenectomy-aftercare-exercises

Mild soreness is normal; sharp pain is not.

If you feel pain in the jaw, throat, or tongue muscles, pause and consult a clinician.

Consistency > intensity.

Most changes occur with slow, repeated neuromuscular training—not force or maximum effort.

Daily Routine: Beginner Myofunctional Therapy Exercises

These introductory exercises build baseline strength and coordination. They support nasal breathing, swallowing efficiency, and proper oral rest posture.

1. Tongue-to-Palate Hold (The Foundation)

Goal: Teach the tongue to rest fully on the palate.
How:

• Gently suction the entire tongue to the roof of the mouth.
  
• Lips closed. Jaw relaxed.
  
• Hold for 10 seconds, repeat 10 times.

Common mistake: Only the tongue tip lifts—keep the middle and back lifted too.

2. Lip Seal Training

Goal: Improve lip closure for nasal breathing.
How:

• Lightly press lips together without clenching the jaw.
  
• Hold for 10–20 seconds, repeat 10 times.
  
• Make sure the jaw stays relaxed, not tight.

3. Palatal Press (Posterior Strengthening)

Goal: Strengthen the back of the tongue for airway stability.
How:

• Press the back of your tongue upward as if saying “ng.”
  
• Maintain nasal breathing.
  
• Hold 5 seconds, repeat 10 times.

4. Straw Swallow Training (Correct Swallow Pattern)

Goal: Reduce tongue thrust and train proper swallow mechanics.
How:

• Sip water through a straw.
  
• Keep the tongue on the palate throughout the swallow.
  
• Lips closed, minimal facial movement.
  
• Practice 10–15 swallows.

5. Nasal Breathing Reset

Goal: Reinforce nasal breathing for all exercise transitions.
How:

• Inhale through the nose for 4 seconds.
  
• Exhale through the nose for 6 seconds.
  
• Repeat 10 cycles.

Daily Routine Summary

Morning: 5–7 minutes
Afternoon: 2–3 minutes
Evening: 5–7 minutes

Total: 10–15 minutes/day is enough for beginner progress.

Progress Markers: How You Know It’s Working

Improvement typically occurs gradually. Most patients begin noticing changes within 4–8 weeks.

You are progressing if:

• Lips stay closed more naturally
  
• Tongue rests on the palate without conscious effort
  
• Snoring reduces
  
• Mouth breathing at night improves
  
• Swallow becomes quieter and more efficient
  
• TMJ tension decreases
  
• Speech clarity improves
  
• Nasal breathing becomes easier and more automatic

Children often progress faster because their orofacial muscles adapt more readily; adults progress steadily with consistency.

FAQ

Can I DIY myofunctional therapy?

You can begin with basic exercises, but full correction of tongue posture, swallowing, and airway patterns typically requires guidance.
A trained myofunctional therapist or speech-language pathologist ensures the exercises are safe, effective, and tailored to your specific dysfunction.

How long until improvement?

Most patients see early gains in 4–8 weeks, with significant functional change in 3–6 months depending on complexity, age, and the presence of airway obstruction.

Are the exercises different for kids and adults?

Yes.
Kids require:

• Shorter, playful, high-repetition routines
  
• Age-appropriate cues
  
• Therapy designed around growth and habit formation

Adults require:

• Precision-based neuromuscular retraining
  
• Habit rewiring
  
• Strengthening for compensation patterns formed over years

Both groups benefit greatly from structured professional therapy.
Learn more: /services/myofunctional-therapy