Practice
Jaw tension relief: why your jaw holds on to stress – and how it can let go again.
The chewing muscle is one of the strongest muscles in the body. Under stress, many people clench their teeth without noticing, by day and by night. The jaw quietly becomes a store for tension.
The BodyIQ editorial team · 10 October 2026 · 5 min read
In the morning your jaw feels tired. During the day you suddenly realise your teeth are pressed firmly together. Sometimes it clicks when you yawn; sometimes pain pulls up into your temple or down into your neck.
Jaw tension is common, and it almost always has to do with habit. The jaw isn't only there for chewing. It also responds to concentration, anger and stress – often faster than we notice.
What TMD means
TMD stands for temporomandibular disorder. It describes problems in the interplay between the jaw joint, the chewing muscles and the teeth. These include pain in the jaw, clicking or grating in the joint and a restricted mouth opening, but also headaches, facial pain or earache.
A common cause is clenching or grinding the teeth, known clinically as bruxism. If you grind at night, you often only notice it in the morning, or because your dentist points it out.
The resting position many of us have forgotten
At rest, the teeth don't touch. The lips are lightly closed, there is a small gap between the upper and lower teeth, and the tongue lies relaxed in the mouth. In everyday life, things look different for many people: the teeth are constantly in contact, the tongue presses against the roof of the mouth, and the jaw is working even when there's nothing to chew.
Dentists have a simple phrase for it: lips together, teeth apart.
Why jaw and neck belong together
The jaw, the head and the cervical spine form one functional unit. If you push your head forward – at a screen, for instance – you also change the position of your jaw. And the other way round: many people tighten their neck at the same time as they clench. That's why it pays to look at both areas together. More on this in the article Tight neck?.
The lesson: gently free the jaw – 4 minutes
The lesson
The jaw lesson
4 minSeated- Step 1
Notice
30 secSit comfortably. Notice whether your teeth are touching right now and where your tongue is resting. Don't change anything – just observe.
- Step 2
A small gap
45 secLet your teeth part a little while your lips stay lightly closed. Let your tongue lie broad and soft on the floor of your mouth. Breathe calmly through your nose a few times.
- Step 3
Open slowly
60 secOpen your mouth very slowly, just a little, and close it again without letting your teeth touch. Five times. Stay below the point where it clicks or pulls.
- Step 4
Glide to the side
60 secWith your mouth slightly open, let your lower jaw glide a tiny way to the right and back to the centre. Then to the left. Five times each way. Notice whether one side moves more easily.
- Step 5
Compare
45 secCome back to the resting position: lips together, teeth apart, tongue loose. How do your cheeks, temples and neck feel now?
Important: Keep the movements small and pain-free. If your jaw locks, clicks loudly or hurts, stop and have it checked by a dentist.
What the research shows
A systematic review with meta-analysis (Armijo-Olivo et al., 2016) found no high-quality evidence for exercise or manual therapy in TMD. The body of research is weak overall. Manual therapy, on its own or combined with exercises for the jaw and cervical spine, did, however, show promising effects. There are no studies so far looking specifically at the Feldenkrais Method in TMD.
Three habits for everyday life
- Check in briefly. Set an alarm or stick a small dot on your screen. Every time you see it, ask yourself: are my teeth touching?
- Lengthen the out-breath. For many people, a long exhalation releases the jaw as well. More on this in the article How to calm your nervous system.
- Go easy on chewing gum. Constant chewing keeps the chewing muscles at work. If you're prone to tension, you're better off without it.
Frequently asked questions
How can I relax my jaw?
The simplest way is through the resting position: lips lightly closed, teeth slightly apart, tongue relaxed in the mouth. A long out-breath helps too, along with small, slow movements of the lower jaw made without force.
What helps with teeth grinding?
For night-time grinding, your dentist can make a bite splint to protect your teeth. During the day, it helps to notice when you're clenching and to release the jaw deliberately. As stress often plays a part, ways of calming the nervous system are worth exploring too.
Which exercises help with TMD?
Gentle opening and sideways movements of the jaw, exercises for the cervical spine and practising the resting position are often recommended. Which exercises suit you should be worked out with your dentist or a specialist physiotherapist.
Can a tight jaw cause headaches?
Yes. Tension in the chewing muscles can cause pain in the temples, forehead or face. New or unusually severe headaches should always be checked by a doctor, though.
Sources
- Armijo-Olivo S, Pitance L, Singh V, Neto F, Thie N, Michelotti A. Effectiveness of manual therapy and therapeutic exercise for temporomandibular disorders: systematic review and meta-analysis. Physical Therapy. 2016;96(1):9–25. doi.org
This article offers orientation and does not replace medical diagnosis or treatment. Feldenkrais is movement education.
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