Begin with noticing
Sit comfortably and let your eyes stay open or rest on something nearby. Notice where your tongue sits, whether your teeth are touching, and whether your shoulders are raised. You do not need to label the feeling or find its cause.
Keep the movements small. Let your tongue rest comfortably rather than pressing it into position. Allow a little space between your teeth without opening your mouth widely. If moving your shoulders is uncomfortable, leave them still and simply notice their weight.
Follow at your own pace
How to try it
- Let your tongue rest comfortably, without pressing it into a particular position.
- Create a tiny space between your upper and lower teeth.
- If comfortable, gently lift your shoulders a little, then let them ease down with an ordinary exhale.
Return to your usual breathing between repetitions. The timer and breath cues are optional guides, never requirements.
Use it as a reminder during the day
You can try this check-in after writing an email, between meetings, or when you notice yourself concentrating hard. A single comfortable release is enough; the guided two-minute card gives you more time if you would like it.
Breathe normally throughout. You can follow the card’s slow rhythm if it feels easy, or ignore the rhythm and move at your own pace. The aim is to become familiar with tension and ease, rather than to make every sensation disappear.
What the evidence does—and doesn’t—say
The US National Institute of Dental and Craniofacial Research includes becoming aware of and reducing jaw clenching among self-management approaches for temporomandibular disorders. That guidance does not validate this particular sequence or promise relief in two minutes.
Source: NIDCR: Temporomandibular disorders.