Keep your lips gently closed
Breathe through your nose
Place the entire tongue on the roof of your mouth
Keep the tongue tip just behind the front teeth, not touching them
Press the middle and back of the tongue upward, not just the tip
Maintain light, constant tongue contact with the palate
Keep your teeth lightly touching or slightly apart if comfortable
Keep your jaw relaxed
Keep your head and neck in a neutral, upright position
Swallow with the tongue against the palate
Avoid mouth breathing
Avoid clenching your teeth
Avoid pushing the tongue against the front teeth
Avoid forcing or straining the jaw
Practice consistently throughout the day
Stop if you feel pain, jaw clicking, or discomfort
Consult an orthodontist or dentist for personalized guidance