OMT vs Breathing Retraining, what is the difference and when to use both
OMT vs Breathing Retraining: what is the difference and when should you use both
If you are researching ways to fix mouth breathing, improve tongue posture, and support clearer speech development, you have likely found two terms that seem related but not identical. Orofacial Myofunctional Therapy, often shortened to OMT, and Buteyko Breathing Techniques both target function, not force. They help the way you breathe, swallow, speak, and rest, which is why many people ask the same question. What is the difference between OMT and breathing retraining, and when should you use both?
This editorial takes a clear, practical look at how each approach works, what problems they address, and how a phased, integrated plan can help children and adults build healthier lifelong habits.
The problem to solve
A large share of clients arrive with a similar cluster of concerns. They breathe through the mouth during the day or at night, they struggle to keep the lips closed at rest, their tongue posture is low or forward, and their chewing or swallowing pattern looks effortful. Parents of children add other clues, snoring, restless sleep, open mouth posture in photos, picky eating, messy chewing, or speech development challenges such as persistent lisps or distortions. Adults often describe brain fog, dry mouth, frequent cavities, jaw tension, and orthodontic relapse after braces.
At the center of all of this is function. The way the tongue, lips, jaws, and palate coordinate with nasal breathing determines pressure, posture, and growth. When nasal airflow is underused and the tongue sits low, the oral cavity can become dry and narrow, sleep can be noisy, and speech sounds can be harder to organize. When function is balanced, the lips rest closed, the tongue rests on the palate, breathing is calm through the nose, and the swallow is efficient and quiet.
What happens if you do nothing
Mouth breathing is not just a cosmetic habit. It can dry oral tissues, which encourages plaque growth and gum irritation. It often pairs with low tongue posture, which may reduce the tongue’s natural support for the palate and teeth. Some people notice more snoring and fragmented sleep, which can affect attention, behavior, and recovery. Children who rely on mouth breathing may develop crowded teeth more easily and may show delayed or distorted speech sounds that depend on strong tongue to palate contact. Adults who keep mouth breathing patterns can experience persistent jaw fatigue, tension around the neck and shoulders, and difficulty maintaining orthodontic gains without heavy retention.
There is also a hidden cost in the daily experience of breathing. Mouth breathing tends to be faster and higher in the chest, which can amplify a sense of air hunger during stress or exercise. Nasal breathing favors slower, lower rib movement, which supports calmer physiology. When dysfunctional patterns are left untouched, the body can adjust to a noisy, inefficient baseline that is hard to override without structured help.
The solution framework
A straightforward way to organize a plan is to think in layers, airway access, breathing behavior, oral posture, then complex functions like speech and chewing. OMT and Buteyko Breathing Techniques each cover different layers, and together they create a stable stack.
What is Orofacial Myofunctional Therapy
Orofacial Myofunctional Therapy is a structured program that trains the muscles of the lips, tongue, cheeks, and jaw to work in harmony. OMT builds four core skills.
Lip seal at rest
Tongue posture on the palate, often called the tongue resting spot
Proper nasal breathing during wake and sleep, in collaboration with medical care when needed
A coordinated swallow that is quiet, efficient, and free of compensations like lip pursing or head thrusting
OMT sessions look like physical therapy for the face and mouth. Clients practice small, precise exercises that build endurance and coordination. Over time those skills are blended into real life, eating, speaking, reading, and sleep preparation. For many children, OMT also supports clearer speech development because correct tongue posture and mobility make speech targets easier to hit. For adults, OMT can reduce jaw tension and improve chewing comfort.
What are Buteyko Breathing Techniques
Buteyko Breathing Techniques are a set of practices that train calm nasal breathing, reduced over breathing, and better tolerance to normal carbon dioxide levels. In simple terms, Buteyko helps you breathe less but better. The work includes awareness of automatic mouth opening, gentle breath holds, control of breathing volume, and habit strategies that make nasal breathing easier in daily life and sport.
Buteyko is not a muscle workout for the mouth, it is a system for the respiratory control center. Many clients discover that once their breathing rate slows and nasal airflow becomes comfortable, the rest of OMT becomes easier. Nasal breathing supports lip seal and positions the tongue more naturally on the palate.
OMT vs breathing retraining, the differences in plain language
Primary target
OMT, orofacial muscles and patterns, tongue posture, swallowing, lip seal, and the mechanics that shape speech development
Buteyko, breathing behavior, nasal airflow, chemistry and rhythm of respiration
What changes first
OMT builds local strength and coordination, you feel it in the face and mouth
Buteyko builds system calm and nasal confidence, you feel it as steadier breathing and less air hunger
Where each helps most
OMT, low tongue posture, open mouth rest posture, inefficient swallow, speech articulation that relies on better tongue control
Buteyko, persistent mouth breathing, upper chest over breathing, stress linked breath holding, nasal intolerance to moderate activity
How they interact
OMT stabilizes posture so nasal breathing is easier to maintain
Buteyko stabilizes breathing so OMT posture holds up under daily stress
A simple decision tree you can use today
If you cannot breathe through your nose comfortably at rest, start with a medical airway check and gentle Buteyko practices, in parallel begin basic OMT for lip seal and tongue awareness
If nasal breathing is comfortable but your tongue habitually sits low, begin OMT with clear goals for tongue posture and swallow coordination, use light Buteyko drills to reinforce calm breathing
If speech development is the primary concern, especially for sounds that require strong tongue to palate contact, prioritize OMT, fold in Buteyko to support nasal breathing that holds during talking and reading
If you are an athlete who mouth breathes during easy training, use Buteyko for pacing and CO2 tolerance, add OMT to keep lip seal and tongue posture during exertion
Gentle positioning, how a guided program fits
A practical program begins with assessment. A skilled clinician will screen nasal patency, oral habits, tongue mobility, chewing patterns, speech sound production, and baseline breathing. When needed, they may refer you to a dentist, orthodontist, allergist, or ENT for complementary care. After that, you map a phased plan with clear milestones.
Phase 1, access and awareness, confirm that the nose can be used, practice gentle nasal hygiene and habit cues, learn the tongue resting spot and lip seal basics
Phase 2, pattern building, progress OMT drills for tongue strength, endurance, and mobility, pair them with real life tasks, practice Buteyko breath control to slow rate and reduce volume
Phase 3, integration, carry skills into sleep routines, mealtimes, reading aloud, conversation, sport warm ups, and school or work days
Phase 4, resilience, stress proof the new habits with travel, cold season, deadlines, and sports tournaments, plan follow up checkpoints to keep gains
This integrated model respects that no single technique fixes everything. Instead, OMT shapes the scaffolding, Buteyko fills the system with calmer air.
Practical examples
Child with open mouth posture and speech concerns
A 7 year old shows persistent open mouth rest posture, a forward tongue posture on swallow, and a mild lisp. A nasal screen indicates that with gentle coaching the child can breathe through the nose. The plan begins with OMT for lip seal, tongue posture, and swallow correction. Speech drills are layered once posture is stable. Buteyko style nose friendly habit cues are added to normalize quiet nasal breathing during play and reading. Over several months the child learns to rest with lips closed, speak with clearer sounds, and swallow without compensations.
Adult with daytime mouth breathing and jaw tension
A 35 year old reports dry mouth, daytime mouth breathing during desk work, and morning jaw tightness. A self test confirms that nasal breathing is possible, it is simply not the default under stress. The plan starts with Buteyko awareness, working on light nasal breathing during focused tasks, then adds OMT to build a comfortable lip seal and a reliable tongue resting spot that holds during meetings and calls. The result is quieter breathing, less jaw clenching, and easier focus.
How to choose the right starting point
Ask three questions.
Can I comfortably breathe through my nose for three minutes at rest
Do my lips stay closed when I am not speaking or eating
Where does my tongue rest most of the time, low and forward, or gently on the palate
If the answer to the first question is no, begin with airway support and gentle breathing retraining, add OMT basics as soon as nasal airflow is comfortable
If nasal breathing is fine but lips and tongue posture drift, OMT is the lead, breathing drills support carryover
If speech development is a priority, OMT leads, breathing retraining supports calm delivery and endurance
What you can expect in a combined program
A combined plan is usually short, focused, and practical. Sessions are weekly or biweekly at first, then taper as homework becomes second nature. Most clients work on three to five exercises per day that take about ten minutes in total. You will use mirrors, simple tools, and habit cues like sticky notes or phone reminders. You will learn how to scale drills for busy days so progress continues even when life gets loud. You will also receive guidance on sleep routines, hydration, and posture that make lip seal and nasal breathing easier to maintain.
Common questions
Can I do OMT without Buteyko
If your nose is clear and you naturally breathe through it, you can make strong progress with OMT alone. Many clients still benefit from a handful of Buteyko drills because they help keep the breathing calm when stress rises.
Will OMT or Buteyko fix snoring
They can help reduce mouth breathing and encourage nasal airflow, which often makes snoring less likely. If snoring is loud or if you suspect sleep disordered breathing, a medical sleep evaluation is important. Therapy works best when airway issues and habits are addressed together.
What about tongue tie
If tongue mobility is restricted, OMT prepares the muscles and habits around any potential release, and supports healing and function after a release if your medical and dental team recommends one. The decision is individual, guided by function not just appearance.
How long does this take
Most people notice changes within weeks, and durable carryover is built over several months. Complex cases may take longer because multiple systems are involved.
Is this only for kids
No. Many adults finish therapy with quieter breathing, better sleep routines, and more comfortable jaws. The principles do not depend on age, they depend on practice.
Building habits that last
The key to lasting change is to make the new pattern the easy pattern. That means solving barriers. If congestion blocks nasal airflow, you will learn gentle routines for nasal care and you will be referred to medical support when needed. If stress triggers mouth opening, you will learn simple cues to relax the shoulders, soften the ribs, and return to slow nasal breathing. If mealtimes derail posture, you will practice bite sizes, chewing rhythm, and tongue placement so the swallow stays efficient.
Pairing OMT with Buteyko is effective because it addresses both ends of the system. OMT gives the mouth and tongue a home base, Buteyko gives the brain and lungs a calmer cadence. Together they make nasal breathing the default and mouth breathing the exception.
Where speech development fits
Clear speech relies on precise tongue placement, refined airflow, and stable posture. When the tongue lives on the palate at rest, many sounds become easier to produce with less effort. OMT targets the posture and mobility that support those sounds. Buteyko helps by keeping breathing quiet and nasal during conversation, which reduces mouth dryness and noise that can disrupt fluency. For a child with lingering articulation errors, or for an adult who tires during presentations, the combination provides both the mechanical foundation and the breathing behavior that keeps speech clear.
Action steps you can take today
Self screen posture, set a three minute timer, sit tall, lips together, breathe gently through your nose, and notice where your tongue rests
Create one habit cue, place a small dot sticker on your monitor or water bottle to remind you, lips together, tongue up, breathe through your nose
Try a gentle nose first warm up before activity, one minute of slow nasal breathing while standing tall with hands on your lower ribs, then start your walk or workout
If you feel blocked, seek a professional assessment so you can rule in what is changeable with therapy and rule out what requires medical support
Putting it all together
OMT and Buteyko are not rivals. They are complementary tools that address different parts of the same system. If mouth breathing is the visible habit, look beneath it. Do the lips rest together, does the tongue rest on the palate, is nasal breathing comfortable when you are calm and when you are stressed. When you build those answers step by step, the habit changes for good.
The outcome you want is simple. Breathe through your nose, rest with lips together, keep a natural tongue posture, swallow with ease, speak with clarity. With a clear plan and consistent support, those skills become everyday life.
Subtle positioning, how PrimalAir can help
If you want guided support, a structured program that integrates Orofacial Myofunctional Therapy with breathing retraining can shorten the learning curve. A clinician will map a plan that matches your goals, coordinate with your dental and medical team when needed, and keep you accountable so progress sticks. You will leave with skills you can keep for life, not just a set of drills.
This article is educational and does not replace medical advice. If you suspect a medical or sleep related condition, seek evaluation from a qualified professional, then use therapy to build the habits that keep your results strong.
Glossary
Mouth breathing, breathing that occurs primarily through the mouth at rest or during sleep
Tongue posture, the resting position of the tongue, ideally gently sealed to the palate with the tip near the spot just behind the front teeth, not touching them
Orofacial Myofunctional Therapy, a program that trains lips, tongue, cheeks, and jaw for correct posture and function
Buteyko Breathing Techniques, a set of practices that encourage calm nasal breathing and better respiratory control
Speech development, the process of learning accurate sound production and fluent communication that depends on stable posture, tongue mobility, and efficient airflow
Ready to take the next step
If you are ready to explore an assessment and a personalized plan, reach out for a discovery call. You will know exactly where to start, OMT first, Buteyko first, or both together, and what milestones to expect in the first eight to twelve weeks.
Discover how to Identify Orofacial Myofunctional Disorders and how Orofacial Myofunctional Therapy can help - read our recent article here..
