Jawra App — Early Access

Reclaim your alignment.

Your AI-guided companion for TMJ disorder relief — personalised exercises, symptom tracking, and clinical insights in one place.

15%

of adults affected by TMD

6×

elevated migraine risk

4.8★

average user rating

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Good morning, Sarah.

Sunday, 25 May — Day 14 of your programme

Alignment Score

68

Your alignment is improving steadily. Jaw mobility increased 12% this week. Keep up the morning exercises — your consistency is making a real difference.

Jaw Mobility ↑ Sleep Quality ↑ Bruxism Active Neck Tension

🔥

14

Day Streak

Today's Symptoms

View history

Jaw Pain

4/10

Clicking

3/10

Headache

7/10

Neck Tension

5/10

Sleep Quality

6/10

Jaw owies

😄 😊 😐 😟 😫

Clicky jaw

😄 😊 😐 😟 😫

Headache

😄 😊 😐 😟 😫

Neck tight

😄 😊 😐 😟 😫

Sleep

😄 😊 😐 😟 😫

Today's Plan

5 questions

Assessment

6 exercises

Exercises

Updated today

My Report

ICHD-3 pathways

Headache

What do you want to tackle today?

Jaw, headache, airway, or sleep — pick a path and we'll ask the right questions.

Today

Assess

Exercises

Insights

You

Patterns & trends

Your patterns.

Track how your symptoms shift across the week and month — and what your body is trying to tell you.

Mark today's context

Tap anything that applies — Jawra learns the link to your symptoms.

Add a note

Correlation insights

What we're noticing.

Your headaches spike 2–3 days before your cycle starts.

Sleep quality drops on days you mark Stressful day.

Jaw pain decreases on days you complete your full exercise routine.

Today

Assess

Exercises

Insights

You

Start here

What would you like to
tackle today?

Pick where it hurts most. Each path asks a short set of questions built from published diagnostic criteria, then routes you to what actually helps.

Fonseca Index · 10 questions

Jaw pain & clicking

TMJ dysfunction, jaw locking, chewing pain, grinding. Scores your TMD severity and builds an exercise plan.

ICHD-3 pathways · ~3 min

Headache

Migraine, tension-type, cervicogenic, cluster, or TMJ-related — we screen for red flags first, then narrow the pattern.

STOP-BANG · 8 questions

Airway, snoring & sleep

Snoring, daytime fatigue, or suspected sleep apnea. Screens your OSA risk and tells you whether you need a sleep study.

Before & after surgery

Jaw surgery recovery

Preparing for — or recovering from — corrective jaw surgery. Track the 9–12 month arc your six-week check-in can't see.

Headache pathway0%

Airway screener0%

Your Assessment 10%

Question 1 of 10

Is it difficult for you to open your mouth wide?

No Sometimes Yes

Question 2 of 10

Is it difficult for you to move your jaw from side to side?

No Sometimes Yes

Question 3 of 10

Do you feel tired or have muscle pain when you chew?

No Sometimes Yes

Question 4 of 10

Do you have frequent headaches?

No Sometimes Yes

Question 5 of 10

Do you have pain or stiffness in your neck or shoulders?

No Sometimes Yes

Question 6 of 10

Do you have earaches or pain near the jaw joints (in front of the ears)?

No Sometimes Yes

Question 7 of 10

Have you noticed clicking or popping in your jaw when chewing or opening your mouth?

No Sometimes Yes

Question 8 of 10

Do you clench or grind your teeth (awake or asleep)?

No Sometimes Yes

Question 9 of 10

Do you feel that your teeth do not fit together properly (uneven bite)?

No Sometimes Yes

Question 10 of 10

Do you consider yourself a tense or anxious person?

No Sometimes Yes

Today

Assess

Exercises

Insights

You

Analysing your responses…

Your Alignment Score

—

Analysing your responses…

Key Findings

Temporomandibular Joint Restriction

Moderate

+

Your jaw mobility is reduced, particularly on lateral excursion. This is consistent with internal derangement of the disc — common in moderate TMD. Daily jaw glide exercises will help restore range of motion over 4–6 weeks.

Sleep Bruxism (Nocturnal Grinding)

High

+

Your symptom pattern — morning jaw pain, temple headaches, and reported nighttime awareness — strongly suggests active bruxism. This is a primary driver of your TMD symptoms. A night guard and diaphragmatic breathing before bed are recommended alongside acoustic vagal exercises.

Cervical Muscle Hypertonicity

Moderate

+

Elevated neck tension is both a symptom and a contributor to TMD. Your trapezius and SCM muscles are likely overactive, pulling the mandible out of alignment. Cranio-vertebral alignment holds and postural retraining will address this directly.

Oral Breathing Pattern

Mild

+

Dysfunctional breathing through the mouth changes the resting position of the tongue and jaw, contributing to TMD over time. Nasal breathing exercises will help retrain this pattern and support natural jaw alignment.

Recommended Actions

1

Begin your 6-exercise daily programme Start with tongue posture reset and jaw glide. Consistency over 6 weeks is key.

2

Address sleep bruxism tonight Use acoustic vagal hum before bed. Consider consulting a dentist about a night guard.

3

Nasal breathing retraining — AM & PM The nasal breath ladder exercise twice daily will help shift your breathing pattern.

4

Track daily — target 14-day streak Your insights sharpen with each check-in. Jawra learns your pattern and refines guidance.

Start your exercise plan

6 personalised exercises built for your symptom profile — 20 minutes total, twice a day.

Today

Assess

Exercises

Insights

You

Your Plan

Your exercise plan.

Six evidence-based exercises tailored to your symptom profile. Tap any card to expand steps and begin a guided session.

01 Daily

Tongue Posture Reset

Resets the resting position of the tongue against the palate — the single most impactful habit for long-term jaw alignment and nasal breathing.

Duration4 min Sets3 × 30s PhaseDaily

Video tutorial

2 minTongue posture demo

01Close lips gently, teeth slightly apart (the "N" position).

02Place the entire tongue flat against the roof of the mouth — not just the tip.

03Breathe through your nose with your tongue in contact throughout. Hold 30 seconds.

04Rest for 10 seconds. Repeat 3 sets. Practise whenever you notice your tongue dropping.

02 2× Day

Jaw Glide & ROM

Controlled lateral and protrusive glide movements to restore joint mechanics, reduce disc displacement, and improve full range of motion.

Duration5 min Sets10 reps Phase2× Day

Video tutorial

3 minGoldfish exercise

01Sit upright with spine tall. Rest fingertips lightly on your jaw.

02Slowly glide the jaw directly to the right as far as comfortable. Hold 2 seconds.

03Return to centre then glide left. That is one rep. Do 10 reps each direction.

04Finish with 5 slow open-close movements, tracking that the jaw moves straight down.

03 AM/PM

Nasal Breath Ladder

Progressive nasal breathing protocol to retrain dysfunctional breathing patterns, reduce sympathetic arousal, and support natural jaw rest position.

Duration6 min Sets4 sets PhaseAM/PM

Video tutorial

4 minNasal breathing

01Set 1: Breathe in through the nose for 4 counts, out for 4. Repeat 6 times.

02Set 2: Inhale 4, hold 4, exhale 6. This is box breathing extended.

03Set 3: Inhale 4, hold 7, exhale 8. The "4-7-8" pattern for parasympathetic activation.

04Set 4: Natural nasal breathing for 2 minutes. Notice the jaw relaxing downward.

04 Daily

Cranio-Vertebral Align

Chin tucks and upper cervical holds to correct forward head posture — the postural chain that drives jaw misalignment, neck tension, and headaches.

Duration3 min Sets12 holds PhaseDaily

Video tutorial

3 minChin tuck form

01Stand or sit against a wall. Feet hip-width, shoulders lightly touching the wall.

02Draw the chin straight back — not down — as if making a double chin. Hold 5 seconds.

03Release slowly. Repeat 12 times. You should feel the deep cervical flexors engage.

04End with 30 seconds of wall-standing: back of head, shoulder blades, and sacrum touching.

05 On Demand

Acoustic Vagal Hum

Humming and low-frequency vibration to stimulate the vagus nerve, down-regulate the sympathetic nervous system, and release jaw-clenching tension instantly.

Duration2 min Sets5 cycles PhaseOn Demand

Video tutorial

5 minVagal hum demo

01Sit comfortably. Close your eyes. Take one deep nasal breath and let your jaw hang loose.

02On the exhale, produce a deep, resonant "Hmmmm" — feel the vibration in your chest and lips.

03Let the hum last as long as the exhale. Pause. Repeat for 5 full cycles.

04Experiment with pitch — lower tones vibrate deeper and activate the vagus more strongly.

06 Emergency

Acute Flare Protocol

Immediate relief sequence for sudden jaw pain flare-ups — combining cold application, jaw rest positioning, and rapid parasympathetic reset.

Duration3 min SetsAs Needed PhaseEmergency

Video tutorial

4 minTMJ relief stretches

01Stop jaw movement immediately. Let the mouth hang very slightly open — no clenching.

02Apply a cold pack wrapped in cloth to the joint for 60 seconds each side.

03Do 5 cycles of acoustic vagal hum while holding the cold pack to calm the nervous system.

04Once pain subsides below 4/10, move gently to the tongue posture reset exercise.

Today

Assess

Exercises

Insights

You

Reclaim your alignment.

Begin your journey.

What do you want to tackle today?

Your patterns.

What would you like totackle today?

Jaw pain & clicking

Headache

Airway, snoring & sleep

Jaw surgery recovery

Start your exercise plan

Your exercise plan.

Exercise

What would you like to
tackle today?