Safe daily practice

Tongue to the palate

The keystone. One posture, three jobs.

Why it happens

The tongue's own muscle, the genioglossus, is the principal dilator of your upper airway. Resting the whole tongue on the palate keeps that muscle in its working position — which is why this is the most defensible thing you can do for yourself.

The steps

Find the spot just behind your upper front teeth, where the palate begins to rise.
Rest the whole tongue up against the palate — not just the tip.
Let your teeth stay slightly apart. This is the true resting position.
Let your lips close gently and breathe through your nose.
Return to it whenever you notice the tongue has dropped. That noticing is the exercise.

Take care.

Never force it. If your nose is blocked, clear the nose first — this posture should feel restful, not effortful.