Module 1 – Basic exercise

Module 1 · Basic training

for everyone
from day 1
3× daily

The basic exercise is the heart of FaceFormer training. It links three processes that belong together in everyday life: closing the mouth with the lips, the position of the tongue on the palate and swallowing. Every further exercise builds on it and is always combined with it.

Why this worksIt is not about muscle strength but about the right sequence. Your nervous system learns a movement pattern through many identical, clean repetitions. Over time, the pattern runs by itself, when swallowing, when breathing and also during sleep. That is why precision and regularity matter more than strength.

This is what the basic exercise looks like

Press, bite down and swallow, then relax

Biting down and swallowing in detail

Before you start

Insert the FaceFormerThe membrane sits behind the lips and in front of the teeth, and the lip wedge points horizontally outwards.
Tip of the tongue in its placeOn the small ridge on the palate, a few millimetres behind the upper incisors. It does not touch the teeth.
Straighten your headNeck lengthened, gaze straight ahead. The lower jaw stays in its usual position.
Breathe through the noseThroughout the whole exercise; the mouth stays closed around the lip wedge.

In detail with animations: Basics and starting position

Step by step

Press the lips
Press the lip wedge firmly together with your lips for 6 seconds. Count slowly along or let the app guide you.
The lips enclose the wedge slightly forwards, as with a normal mouth closure. Do not draw them in.
Bite and swallow
Hold the tension. Briefly bite down once on your back teeth and swallow once.
The tongue tip stays in its place on the palate. After biting down, the teeth immediately part again loosely.
Relax
Release the pressure. The lips enclose the lip wedge without force, and the teeth do not touch.
Stay relaxed for 2 to 6 seconds, depending on your training level. Less is enough at first; over time the pause becomes longer. Then the next repetition begins.

Your training plan

Week 18repetitions
3× daily

Week 214repetitions
3× daily

from week 320repetitions
3× daily

Spread the three sessions over the day, for example in the morning, at midday and in the evening. From week 3, the pull exercise (module 2) is added. If you train with a practice, they can adapt the plan to you. Children often follow a plan of their own.

Points to note

Start with only a few repetitions. What counts is the right sequence and timing, not strength.
The lips stay pressed throughout the swallow. Only relax afterwards.
Biting down is only brief. Afterwards the teeth float again without touching.
The head stays upright and does not move when swallowing.
Breathe through your nose the whole time.

If it is still difficult

Wrinkles form around my lips when pressing

Draw your lips slightly to the side when pressing, like a hint of a smile. The corners of your mouth stay closed around the lip wedge.

Swallowing with the FaceFormer hardly works

This is common at first, especially if you have breathed through your mouth for a long time. Start gently and take breaks. After about two weeks it usually works much better.

I cannot manage the pressing yet

Start with a few repetitions and pay attention to the sequence, not to strength. Build up in small steps. Check beforehand whether your nose is clear.

I cannot do the exercise precisely yet

That is completely normal. The instructions are a guide; precision comes with training. Every step closer is progress.

My teeth feel pressure

The membrane attaches evenly to the rows of teeth by suction. The forces are far below those that occur when chewing. Protruding teeth feel the pressure somewhat more.

Knowledge on this topic

Detailed articles on complaints in which this exercise plays a role.

Tongue and swallowingTongue resting posture Tongue and swallowingSwallowing and swallowing disorders Jaw and headTMD and jaw joint Face and aestheticsLips

All topics at a glance

Questions about the training?

QuestionsFrequently asked questions PlanningCourse and duration of the therapy ExperiencesExperience reports from users

Continue training

BackBasics Next2 Pull exercise

The FaceFormer app trains with you

It guides you through the basic exercises, counts along, reminds you of your sessions and records your progress. Free of charge.

App Store Google Play

FaceFormer training aims to readjust the basic functions of breathing, swallowing and head balance physiologically, with mouth closure and the tongue reference position, thereby creating the conditions for complaints to improve. It does not replace a medical assessment. You can also train on your own with the app and these pages. If you are not making progress, if complaints need to be investigated or if you would like support, you will find practices in the practitioner directory. If you feel pain, stop the training.