In the ever-expanding world of wellness trends, few consider the importance of something as fundamental as how we hold our tongue, jaw, and lips at rest—collectively known as “oral posture.” Although rarely discussed, oral posture has a surprisingly significant impact on health, affecting everything from breathing to digestion and even facial structure. Recent scientific findings underscore its potential role in long-term wellness, shedding light on why small changes in oral posture may lead to broad health benefits.
Oral posture, often defined by the position of the tongue, teeth, and lips when the mouth is at rest, directly impacts our breathing patterns. According to Dr. John Mew, a British orthodontist and researcher known for pioneering “orthotropics,” proper oral posture encourages nasal breathing. Ideally, the tongue should rest against the roof of the mouth, the lips should be closed, and the jaw should be relaxed. This positioning optimizes airflow through the nose, where air is filtered, humidified, and warmed before reaching the lungs.
When the tongue drops to the bottom of the mouth, it can lead to chronic mouth breathing, which disrupts the body’s natural respiratory system. A study published in The Journal of Clinical Sleep Medicine found that mouth breathing is associated with a higher likelihood of obstructive sleep apnea, a condition in which breathing repeatedly stops and starts during sleep. This condition can lead to poor sleep quality, reduced oxygen levels, and even cardiovascular issues over time. Nasal breathing, on the other hand, has been shown to improve oxygen absorption by as much as 20%, enhancing cognitive function, focus, and energy levels throughout the day.
The position of the tongue and jaw may also affect digestive efficiency. Research suggests that proper nasal breathing—encouraged by good oral posture—stimulates the parasympathetic nervous system, the body’s “rest and digest” system. This activation prompts the release of saliva and digestive enzymes, which aid in breaking down food and preparing it for nutrient absorption. A study in BMC Gastroenterology suggests that mouth breathing reduces saliva production, which in turn limits the breakdown of starches and increases acidity in the stomach, leading to indigestion and heartburn. Proper oral posture helps avoid these issues by promoting closed-mouth, nasal breathing, which activates the parasympathetic response necessary for effective digestion.
Additionally, chronic mouth breathing has been linked to a condition called “air swallowing” or aerophagia, where excess air enters the digestive tract. This can lead to bloating, gas, and abdominal discomfort, further underlining the interconnectedness of breathing, oral posture, and digestive wellness.
The impact of oral posture on physical appearance may be one of the most unexpected yet scientifically supported findings in this field. Research conducted at The University of Melbourne examined the facial structures of individuals who habitually mouth-breathed compared to those who practiced nasal breathing. The study concluded that children and adolescents who regularly mouth-breathed were more likely to develop “long-face syndrome,” characterized by a narrow jaw, elongated face, and misaligned teeth. Over time, the weight of the jaw dropping open pulls the cheeks and soft tissues downward, subtly but significantly altering the facial structure.
Orthodontists are increasingly recognizing the role of oral posture in facial development. Orthodontic appliances and myofunctional therapy (exercises aimed at improving tongue and facial muscle function) are now being used to guide the jaws into proper alignment, encouraging healthier oral posture habits. By resting the tongue on the roof of the mouth and keeping the lips gently sealed, individuals can support the jaw and cheekbones’ natural development, preventing issues such as overcrowding of the teeth and reducing the likelihood of temporomandibular joint disorder (TMJ).
Emerging research suggests that poor oral posture may even have implications for mental health. A study from Stanford University’s Department of Neurobiology highlighted the link between nasal breathing and brain function. Nasal breathing has been shown to stimulate the prefrontal cortex, the area of the brain associated with decision-making and emotional regulation. Poor oral posture, leading to habitual mouth breathing, bypasses this beneficial effect. Additionally, nasal breathing increases nitric oxide levels, a molecule that aids in neurotransmitter balance and blood flow, both of which are critical to mental health. For people prone to anxiety, focusing on proper oral posture and nasal breathing could serve as an effective tool for achieving calmness and mental clarity.
Improving oral posture doesn’t require major lifestyle changes. Practicing resting your tongue against the roof of your mouth, with the tip just behind the front teeth, helps create a natural resting position. Simple breathing exercises, such as inhaling through your nose for a count of four, holding for four, and exhaling for four, can also train the body to prioritize nasal breathing. Making a conscious effort to keep your lips gently closed unless you’re speaking or eating reduces mouth breathing and encourages nasal respiration. Chewing harder foods, such as apples or nuts, strengthens jaw muscles, supporting the habit of keeping the mouth closed and the tongue elevated.
While oral posture may seem like a minor detail, science increasingly supports its role in various aspects of health, from breathing and digestion to facial structure and mental well-being. By paying attention to this often-overlooked aspect of daily life, we may find a simple pathway to significant health improvements.
