TMJ Self Soothing Techniques
A gentle, daily practices to soften jaw tension, reduce clenching and support your nervous system.
These self soothing techniques are designed to help you feel more comfortable between TMJ therapy sessions. They are gentle, simple and safe to use at home.
Use them during stress, overwhelm or any time your jaw feels tight, heavy or activated.
Use the following techniques when you feel; Jaw tightness, Stress/overwhelm, headaches, morning jaw pain or night clenching.
Soft Belly Breathing
Slow, low breathing calms the jaw muscles and reduces clenching.
How to do it:
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Place one hand on your belly.
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Inhale slowly through your nose.
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Feel your belly rise.
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Exhale gently
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Repeat for 5-10 breaths.
This helps shift your nervous system out of activation.
Tongue Drop
Resting your tongue on the floor of your mouth instantly reduces pressure on the jaw.
Steps:
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Let your tongue fall away from the roof of your mouth.
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Keep your teeth slightly apart.
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Relax your lips
This is one of the fastest ways to reduce jaw tension.
Masseter Softening
The Masseter is one of the strongest muscles in the body - and a common place for clenching
Technique
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Place your fingertips on the sides of your jaw.
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Make tiny circular movements.
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Move slowly and gently.
This helps release stored tension.
Temporalis Sweep
This technique reduces temple headaches and facial tightness.
Steps:
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Place your fingertips at your temples.
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Sweep gently toward your ears.
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Repeat 5-10 times.
Shoulder Melt
Jaw tension often begins in the shoulders
Steps:
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Lift your shoulders slightly.
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Exhale and let them drop.
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Repeat 3-5 times
This reduces strain on the jaw and neck.
Evening Calming Ritual
Perfect before bed to reduce night time clenching
Try:
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Warm compress on the jaw for 5 minutes
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Soft belly breathing
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Tongue drop
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Gentle jaw massage
This helps your jaw relax before bed.
Grounding Touch
A supportive technique for emotional holding.
Step:
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Place one hand on your chest or belly
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Breathe slowly
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Notice the warmth of your hand.
This helps regulate emotional tension.