You may assume a strong tongue might only come in handy for winning bubble-blowing competitions or French kissing at a matinee showing of Cars 2 (no judgment). However, tongue strength can also do wonders for your oral health, respiration, and even your appearance as you age.
Facial Muscle Tone and Appearance
Believe it or not, your tongue muscles help keep your face looking toned. By engaging in regular tongue exercises, you can tighten the muscles under your chin, which reduces the common “double chin” or turkey neck effect and is infinitely cheaper than a facelift. This connection between your tongue and the rest of your facial muscles means that strengthening one area can improve the overall look of your face. Think of it as an addition to your skincare routine. Hell, you can call your tongue exercises “chin-ups”, and do them in tandem with skincare. With tutorials on neck-toning tongue yoga popping up across the internet, the convenience and ease of creating a tongue routine is impossible to overlook. Moreover, the benefits of a strong tongue are much more than skin-deep.
Swallowing Strength
As we age, the muscles involved in swallowing, like those in the tongue, tend to weaken when left to their own devices. This often overlooked, age-related change is called presbyphagia, and early studies show it occurs in up to 30% of older adults. Who knew? Unchecked, weak swallow reflexes can lead to a myriad of issues, such as malnutrition, dehydration, and choking. Luckily, a 2008 study showed that a toned tongue will help maintain proper swallowing function, keeping presbyphagia at bay. We’ll get into exactly how to perform a “tongue workout” in a bit.
Breathe Better
Tongue strength promotes proper tongue placement or “posture.” We want the tongue to rest against the roof of your mouth, thereby encouraging nasal breathing, which is way better than mouth breathing. This posture helps keep the airways open, allowing for smoother and deeper breaths that are filtered, warmed, and humidified by your nose. James Nestor, author of Breath, says: “By the time [nose-inhaled] air gets to our lungs, we can extract 20% more oxygen breathing through our nose than we can with equivalent breaths through the mouth.” Breathing this way also reduces the risk of respiratory infections. As a bonus, consistently practicing good tongue posture can also enhance sleep quality by reducing snoring, as it also discourages mouth breathing.
Oral Hygiene and…Stress?
Ever get a piece of spinach or corn stuck so deeply in your teeth that you spend all day fishing it out with your tongue? A stronger tongue actually makes it easier to get those food bits out, thus preventing plaque buildup. Additionally, a well-exercised tongue can improve the effectiveness of your saliva, which is essential for maintaining a healthy mouth. For more details, check out this small study from The Journal of Advanced Prosthodontics on how tongue rotation exercises stimulate saliva production and lower salivary stress hormone levels. After all, the vagus nerve controls muscles around the mouth, so perhaps tongue workouts are the new “stress ball”?
Bonus for Better Oral Hygiene: Tongue Scraping
This is a bit more involved, but, while we’re on the topic of tongues and oral health, you may want to consider adding scraping to your oral hygiene routine. We like to use this tool each day to remove debris, bacteria, and dead cells from the surface of our tongues. Not only does this help keep things fresh, but it can also prevent bad breath and improve one’s sense of taste. Plus, it feels great—a quick and simple way to start your day on a clean note.
Simple Tongue Exercises to Get Started
By now you’re probably chomping at the bit to learn exactly how you might exercise you tongue. Let’s start with three movements you can easily incorporate into your daily routine. With time, all of these will assist your swallowing and speech abilities (and maybe even your French kissing technique).
1. Tongue Press: Squeeze the surface of your tongue against the roof of your mouth, hold for 5 seconds, and repeat 10 times. This is basically a bench press for your tongue, minus the need for a spotter.
2. The Tongue Slide: Place the tip of your tongue behind your upper front teeth and slide it backward along the roof of your mouth as far as you can. Repeat this motion 10 times. This is like a crunch, as it helps tone the muscles throughout the length of the tongue.
3. Cheek Push: Place your tongue in one cheek and press outward while pushing against it with your finger from the outside. Hold for 5 seconds and then switch sides. This exercise hits the lateral tongue muscles.
When to Work in Your Tongue Exercises
Oftentimes, adopting a new health routine can be challenging. Between mindfulness, eating well, working out, stretching, cold plunge, sauna, journaling, etc., etc., where do you make time to fit in your actual life? The beauty of tongue exercises is that your mouth muscle can get absolutely ripped almost anywhere, anytime. Find yourself doom scrolling on social media? What a great time to practice your tongue slide. Waiting for the gate attendant to call boarding group F at LAX? BAM! Four reps of cheek pushes. You get the idea.
The Bottom Line
Strengthening your tongue isn’t just about kissing or winning bubble-blowing contests (not that we look down on either of those activities). You’ll also keep your face and neck looking tight and toned. Beyond that, by incorporating these exercises into your daily routine, you will develop an effective habit that will safeguard against dysphagia, help you breathe better, and boost your oral hygiene. Time to give your tongue muscles the workout they deserve.
