Published August 9, 2025 02:47PM
A tight, sore jaw can be incredibly disruptive, ranging from an annoyance to downright debilitating pain. Learning how to relax your jaw might just protect you from a cascade of discomforts.
According to Nojan Bakhtiari, a specialist in facial and oral pain, a clenched jaw can contribute to headaches, tooth damage, sleep disruption with its associated mental health repercussions, and general pain.
What’s Causing That Jaw Tension?
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Believe it or not, most jaw tension stems from common, everyday habits—even those you consider relaxing, like sleeping or practicing yoga. Bakhtiari points to “daytime clenching,” which often occurs during exercise or stressful work situations, and nighttime teeth grinding as primary culprits.
What else might be contributing? Bakhtiari adds, “Excessive caffeine, medications (such as stimulants), and oral habits including nail biting, cheek biting, lip biting, and gum chewing.” This mix of conscious and unconscious behaviors can lead to undue pain that affects your overall well-being.
Understanding TMJ Disorders
Jaw pain and headaches are frequently linked to TMJ, or the temporomandibular joints, which are located on either side of your jaw. You have two of these joints. To locate them, place a finger from each hand on the sides of your face, just in front of your ears. Open your mouth and you should feel your jaw unlock. Issues with these joints are known as TMD (temporomandibular disorders). TMD can involve disc disorders or problems with the muscles used for chewing. While the causes of TMJ pain are common, addressing it requires a nuanced approach.
“TMJ exercises need to be tailored to the individual,” Bakhtiari explains. “Unfortunately, some classic exercises found online can hurt people who are hypermobile (too flexible).” If you’re considering these exercises, Bakhtiari recommends first seeking an evaluation from an orofacial pain specialist.
Five Ways to Break the Jaw-Clenching Cycle
The good news? There are several straightforward steps you can take right now to help relax your jaw. Bakhtiari notes that simply becoming aware of these habits can be the first step toward overcoming them.
1. Embrace Humming
That iconic mantra, om, is more than just spiritually meditative; it can also ease physical tension. Bakhtiari highlights that humming, particularly with an “m” sound, helps guide your jaw into a more relaxed position.
2. Rethink Nail Biting and Gum Chewing
This one’s simple. “Break any oral habits such as nail biting and gum chewing,” advises Bakhtiari. While these actions are often tied to anxiety, finding alternative coping mechanisms—like meditation or breathwork—can offer more sustainable relief.
3. Moderate Your Caffeine Intake
As mentioned, too much caffeine and other stimulants can rev up your system, leading to jaw clenching. You don’t need to cut out coffee or tea entirely; a little mindfulness around your consumption can make a significant difference.
3. Develop a Myofascial Release Routine
The myofascial system connects much of your body, including your jaw and your hamstrings. Engaging in a myofascial release routine that targets your tightest areas might effectively release tension elsewhere; for instance, rolling out your hamstrings could be key to unlocking your jaw. Consider using myofascial release balls or even a tennis ball to work on these areas.
5. Keep Your Teeth Apart
This simple piece of advice can bring about big changes. Bakhtiari emphasizes that your teeth are designed to be apart, except when you are eating. A conscious reminder of this can instantly help alleviate jaw tension.
