You wake up with a dry mouth. Your lips feel chapped, and your throat feels scratchy. During the day, you catch yourself with your mouth open. These are common signs of mouth breathing, and they often start with one thing: where your tongue rests.
Your nose is built for breathing. When your tongue rests low in your mouth, your lips part and air comes in through your mouth. IJustWantTo® Correct My Tongue Thrust trains your tongue to rest on the roof of your mouth, so your lips close and you breathe through your nose, day and night.
What Is Mouth Breathing?
Mouth breathing means you breathe through your mouth instead of your nose for much of the day or night. Most people breathe through the mouth now and then, such as during hard exercise or with a cold. The problem starts when it becomes your normal way to breathe.
Mouth breathing is a habit, and habits can change. The first step is to know the signs.
- Your lips stay apart when you rest, read or watch TV.
- You wake up with a dry mouth or a sore throat.
- Your lips feel chapped most of the time.
- You snore, or your partner says you sleep with your mouth open.
- You wake up with a headache or feel tired during the day.
- Your tongue rests low, or it pushes on your teeth when you swallow.
Mouth Breathing at Night
At night you cannot catch yourself. If your tongue drops and your mouth falls open, you breathe through your mouth for hours. Many people only find out because they wake up thirsty, or because a partner hears them snore.
Night mouth breathing and snoring often go together. When your tongue rests low and your mouth opens in sleep, air comes in through your mouth and snoring can start. Read more on our stop snoring page.
Some people try to hold the mouth shut at night with tape or straps. Those hold your lips closed for one night. They do not train your tongue, so you need them again the next night.
Bad Breath and Dry Mouth From Mouth Breathing
Saliva keeps your mouth clean. It wets your food, washes away food bits and helps protect your teeth and gums. When you breathe through your mouth, air dries out that saliva, so it cannot do its job.
As your mouth dries out, germs build up. That can leave a bad taste and bad breath, most of all in the morning. Mouth breathing happens most often in sleep, so you may not know it is the cause. Waking up with a dry mouth is a clue.
Other things can dry your mouth at night too, such as some medicines, dry air and not drinking enough water. Drink water through the day, keep a glass by your bed and try a humidifier in your bedroom. If you think a medicine dries your mouth, ask your doctor or pharmacist, and do not stop it on your own. If your nose is often blocked, or dry mouth and bad breath do not go away, ask your doctor or dentist.
Mouth Breathing During the Day
Daytime mouth breathing is easier to spot. Look in a mirror when you read or work at a screen. Are your lips apart? Is your tongue resting on the floor of your mouth?
What you do all day shapes what your mouth does at night. If your tongue learns to rest up and your lips learn to stay closed during the day, that habit carries into your sleep. That is why the program trains your daytime habits as well as your night ones.
How Tongue Posture Affects Mouth Breathing
Tongue posture means where your tongue rests when you are not talking or eating. The right spot is on the roof of your mouth, just behind your upper front teeth. With your tongue up there, your lips close with ease and your nose does the breathing.
A low tongue does the opposite. It leaves room for your mouth to fall open. Some people also have tongue thrust, where the tongue pushes on or between the teeth with each swallow. Tongue thrust and mouth breathing often show up together. Learn more on our tongue thrust correction page.
How the Program Trains Nasal Breathing
IJustWantTo® Correct My Tongue Thrust is a 7-week program you do at home with online video lessons. Each lesson has 3 to 5 tongue exercises. You practice twice a day, 15 to 20 minutes each time, for one week per lesson. If you miss a week of practice, you repeat that lesson.
Your kit includes a Tongue Stick™, a tool you use during the exercises only. You do not wear anything at night. A reminder bracelet helps you check where your tongue rests during the day.
In a study by speech pathologist Janet M. Bennett, M.Ed., CCC-SLP, 98% of participants who had mouth breathing stopped it (self-reported, 86 people). Results vary. Some people notice a change in a few days. Others need a few weeks. Finish all 7 lessons, because some muscles start weaker and need more time.
Who the Program Helps
The program fits anyone age 8 and up who can follow directions and practice twice a day. Adults, teens and older kids all use it. Parents of kids 8 and up guide each practice session while the child follows the video lessons.
Have a younger child? See our program for kids. Are you a therapist? See the therapist program.
Not sure if your tongue posture plays a part? Take the tongue thrust quiz. It takes a few minutes and shows which signs you have.
What People Say
“I now sleep with my mouth closed entirely … smart concept, easy effort, great return … good job.” Denise C., Cupertino, CA
“I swallow better and feel more rested in the mornings.” Michelle P., 29, Houston, TX
Read more stories on our testimonials page.
Questions people ask
Can I stop mouth breathing at night?
Yes, for many people. Night mouth breathing often starts with a low tongue. When you train your tongue to rest on the roof of your mouth, your lips close and your nose does the breathing. In Janet’s study, 98% of participants who had mouth breathing stopped it (self-reported, 86 people). Results vary.
What if my nose is stuffy?
You need to breathe through your nose for this program to help. A cold may slow your progress for a few days. If your nose stays blocked, or you have pain or a medical condition, talk to your doctor first.
Do I have to wear anything while I sleep?
No. The program is device-free at night. You use the Tongue Stick™ during your exercise sessions only. The goal is a new resting habit, so your tongue stays on the spot without help.
How long does it take?
The program runs 7 weeks, with one lesson per week. Some people notice a change in a few days, and others need a few weeks. Finish all 7 lessons, because some muscles start weaker and need more time.
Is there a guarantee?
Yes. You get a 60-day money-back guarantee. If the program does not work for you, email Janet within 60 days and ask for a refund. See our terms and refunds for details.
Can mouth breathing change face shape or my lips?
Some research suggests that mouth breathing over many years may affect how a growing child’s face and jaw develop. The program does not change the shape of your face, so ask your dentist or orthodontist about that. Lips are different. Some people have a short upper lip, called lip incompetence, which makes it hard to close the lips without effort. Adults with a short upper lip can still do the program, and Janet says you may do the exercises more often than suggested.
Train Your Tongue to Breathe Through Your Nose
Start with 7 video lessons and a Tongue Stick™ you use during exercises only. You can begin the lessons as soon as you order. Every program comes with a 60-day money-back guarantee.