How to Fix Your Tongue Touching Your Teeth? The Problem You Didn’t Know You Had

Here’s what no one tells you: your tongue should not be resting on your teeth.

If you’ve never thought about where your tongue sits in your mouth, you’re not alone. Most people don’t realize that poor tongue posture can cause dental issues, speech problems, and even jaw pain.

So, if your tongue keeps touching your teeth—whether it’s resting against them or pushing forward when you swallow—you might be dealing with tongue thrust, improper tongue posture, or even early signs of oral dysfunction.

The good news? You can fix it. Let’s break down why this happens and what you can do about it.

Why Is Your Tongue Touching Your Teeth?

Before fixing the problem, you need to understand why your tongue is pressing against your teeth in the first place. Here are the most common reasons:

1⃣ Tongue Thrust (Improper Swallowing Pattern)

If your tongue pushes against your teeth when you swallow, you likely have tongue thrust.
This is common in children but can persist into adulthood.
Over time, it can cause gaps between teeth, misalignment, and even speech difficulties.

Self-Test: Swallow while looking in a mirror. If your tongue pushes forward or your lips tighten, you might have tongue thrust.

2⃣ Incorrect Tongue Posture

Ideally, your tongue should rest against the roof of your mouth (palate) when you’re not speaking or eating.
If your tongue sits low in your mouth or touches your teeth, you may be reinforcing bad habits that impact your dental alignment and jaw health.

Correct Tongue Posture Checklist:
The tip of your tongue should rest just behind your front teeth but NOT touch them.
The middle and back of your tongue should be pressed against the roof of your mouth.
Your lips should be closed, and you should breathe through your nose.

3⃣ Mouth Breathing (A Hidden Culprit)

If you breathe through your mouth instead of your nose, your tongue naturally falls to the bottom of your mouth or against your teeth.
Mouth breathing can lead to dental misalignment, dry mouth, and even sleep apnea over time.

How to Check If You’re a Mouth Breather:
Do you wake up with a dry mouth?
Do you struggle to breathe through your nose?
Are your lips often slightly open?

If you answered yes to these, you need to address your breathing habits first.

How to Fix Your Tongue Touching Your Teeth

Step 1: Train Proper Tongue Posture

Retraining your tongue takes time, but consistent practice will correct the issue permanently.

Where should your tongue be?

• The entire tongue should be suctioned to the roof of your mouth.
• The tip of your tongue should rest just behind the upper front teeth, but NOT touch them.
• Your lips should remain closed, and you should breathe through your nose.

Daily Tongue Posture Exercise:
1⃣ Place the tip of your tongue against the roof of your mouth.
2⃣ Slowly flatten the rest of your tongue against your palate.
3⃣ Hold for 10 seconds, then relax. Repeat 10 times a day.

Step 2: Fix Your Swallowing Technique

If you have tongue thrust, correcting your swallow is key.

Swallowing Retraining Exercise:
1⃣ Take a sip of water and place the tip of your tongue against the roof of your mouth (not your teeth).
2⃣ Swallow while keeping your tongue in place.
3⃣ Avoid pushing against your teeth or tightening your lips.
4⃣ Repeat daily until it becomes natural.

Pro Tip: You can use a small amount of peanut butter on the roof of your mouth to help train your tongue to stay in the right position.

Step 3: Stop Mouth Breathing

If you’re a mouth breather, tongue retraining won’t work unless you fix your breathing first.

Try nasal breathing exercises: Breathe in through your nose for 4 seconds, hold for 7 seconds, and exhale through your nose for 8 seconds.
Use mouth tape at night (if safe for you) to train yourself to breathe through your nose while sleeping.
Consult an ENT specialist if you have nasal congestion issues.

Step 4: Consider Myofunctional Therapy

If you struggle to correct tongue posture on your own, a myofunctional therapist can help.

These specialists focus on tongue and facial muscle training.
Therapy can prevent dental issues, jaw misalignment, and even speech problems.

Conclusion: Fixing Your Tongue Placement for Good

If your tongue constantly touches your teeth, you’re not alone. But the good news is that you can correct it with the right exercises and habits.

Quick Fix Summary:

Train proper tongue posture (roof of the mouth, not against teeth).
Practice correct swallowing (without tongue thrust).
Breathe through your nose to prevent bad tongue positioning.
Seek myofunctional therapy if needed.

Start today. In a few weeks, you’ll notice a big difference—not just in your tongue position, but in your overall oral health and posture.

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