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Day 1

Start your Quit Course

This is your first day, so consider it special and the biggest step toward quitting this habit for good.

Let’s start to create a bite-free you.

P3 Quit Method

Protect – QuitGuard 

Protect your inner precious mouth skin with the QuitGuard.

It provides a barrier between sharp teeth and your inner cheek lining. Use at times when you’re likely to nibble or whenever you need protection

Your Custom QuitGuard

  • Always have it handy, carry it with you and pop it in your mouth as soon as the biting urge comes Your Quit Kit includes a custom moulded mouth guard.
  • Please follow the instructions carefully to ensure the device is properly fitted.

Remember the QuitGuard can’t protect you in its case – so get it out.

Puff your Cheeks 

The Cheek Puff is a simple and effective mouth posture. It gives immediate comfort to healing skin and acts as a natural barrier to biting.

Learn the P2 Puff technique:

  • Close your mouth
  • Slightly puff your cheeks out – creating a small air gap between your inner cheeks and teeth
  • This gap stops any rubbing or abrasion, allowing your cheeks to heal
  • Breathe normally through your nose, but with slightly inflated cheeks
  • Experiment in the mirror to determine the minimum amount of air gap needed to look normal and natural

The Cheek Puff allows your mouth skin to heal quickly, by preventing irritations or unwanted rubbing from your teeth.

Park your Tongue 

If the tongue is parked in its correct spot, it’s less likely to search for something to bite.

Any cheek biter knows, the tongue is always scouting the mouth for a ripe piece of skin to nibble. By retraining your tongue to park on the roof of your mouth, you significantly increase the chances of success in quitting.

Learn the P3 Park technique:

  • Flatten your tongue up against the roof of your mouth
  • Apply a little pressure at the back of your tongue
  • Continue to breathe normally
  • You may notice a calming sensation in your tongue as it no longer has to do any ‘work’
  • Your tongue should not touch your front teeth and barely touch your lower teeth
  • Avoid having a floppy or loose tongue; always keep it parked on the roof of your mouth

This technique is especially useful when you’re unable to wear your QuitGuard.

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No Face Touching

One of the crucial habits to break is your hands constantly leaning on or touching your face. This posture is the easiest way to push your cheek skin over and start nibbling.

So the focus here is to catch yourself touching your face and stop immediately. The simple act of removing hands from your face will make it difficult for you to bite hard inside your mouth.

Salt / Saline Rinse

Rinse or gargle with lightly salted water (saline) 2-3 times per day until any mouth discomfort and swelling subsides.

To prepare Saline; dissolve a half teaspoon of salt in a glass of warm water and swill in your mouth for up to 2 minutes before spitting out.

No Chewing gum

Our research has shown that chewing gum is NOT helpful for quitting. There’s more opportunity for teeth to accidentally bite your cheek skin.

In addition, chewing gum dries out your mouth, further hindering the healing process. For these reasons we advise to avoid chewing gum whilst quitting.

Quit Articles

Article 1

Cheek Puff – create your air gap

In the first few days of the course pay close attention to your inner cheeks (the oral mucous membrane). After long-term biting and nibbling the skin is raw and needs time to heal. It’s likely to be swollen in places and have plenty of blood flow around the chewed areas.

There maybe hard lumps or scar tissue, breaks in the skin lining or erosions caused by biting. These are difficult to soothe with topical creams, however there are other techniques that will advance the healing.

The Method

The P2 Cheek Puff is simple and you can refine it as needed.

Start by closing your mouth and creating a small air gap between your inner cheeks and teeth. This gap stops any unnecessary rubbing or abrasion and gives your cheeks the space to heal.

Continue to breathe normally through your nose, but with slightly inflated cheeks. Experiment in the mirror to see what it looks like. Then determine the minimum amount of air gap you need to look normal and natural (without looking like you’re going to explode).

The objective is to allow your mouth skin to heal as fast as possible, with no irritations or unwanted rubbing from your teeth.

So when can I use the Cheek Puff?

The Cheek Puff can be used anytime and particularly when it’s not convenient to use the QuitGuard. By practicing in the mirror, you’ll be able to refine your Cheek Puff so that no one will notice you’re doing it.

Liken it to blowing a raspberry; although you do not exhale the air, you merely keep your cheeks inflated. This creates a small pocket of air between your inner cheek skin and teeth.

Appropriate times may include:

  • In a meeting; where you need to talk freely without a mouth protector, you merely utilise the Cheek Puff technique in those moments when you’re not speaking.
  • On a bus; a crowded public place can trigger nervous biting, the ideal place to Cheek Puff
  • At a café or lunch; in between eating
  • At your work station; can be a semi-private place to relax into your Cheek Puff

Use this powerful, healing technique whenever you can. Your inner cheek skin will repair quicker than you think and you’ll soon be enjoying a healthy, smooth mouth. Once the mouth skin is healed, there’ll be less temptation for your tongue to search for loose skin to nibble and trim.

The ongoing temptation to bite is a topic we look further into throughout the course. We help you break free from your ‘searching’ tongue habits and the ‘finger pushing’ against your cheek.

Stay with us and enjoy first techniques – things are only going to get better.

Article 2

Inner Cheek Healing Process

Your mouth skin begins to transform when you quit nibbling and biting.

Compared to external skin, the internal skin of your cheek will heal a lot faster. This is due to the constantly moist environment. Once you stop biting, the skin will return to normal in a short period of time with minimal scarring.

The following shows the natural skin healing process in its overlapping stages:

  • Hemostasis – The body activates its emergency repair system and starts to clot blood
  • Inflammatory – Destroys bacteria and starts to remove debris, preparing the wound for growth of new tissue
  • Proliferative – The focus is to fill and cover the wound
  • Maturation – The new tissue slowly gains strength and flexibility
Stop Cheek Biting, Lip Biting, Tongue Biting Habit with

One of the factors speeding up the healing process is the presence of saliva, which promotes the healing of oral wounds in several ways. Saliva creates a humid environment, which improves the survival and functioning of inflammatory cells that are crucial for wound healing. Furthermore, saliva contains a variety of proteins that play a role in the various stages of oral wound healing.

Let’s learn what your mouth is doing when you stop biting:

20 minutes
Your mouth starts to clot blood (if necessary) from your last bite. Hemostasis phase.

4 hours
Your mouth starts to repair from your last nibble and works hard to fight off bacteria that may be harmful to the wound. The bite is sore to touch and will be affected by spicy/salty foods. This is the early beginning of the Inflammatory phase.

24 hours

Your body is clearing away the unnecessary dead skin tags. These become loose and flaky due to less blood supply and are merely hanging there. You can feel the bite crater, which is swollen and inflamed to the touch.

2 days
This is a continuation of the Inflammatory phase. Your mouth is working to keep that bite, clean and bacteria free and give it the best possible chance to heal quickly.

3 days
Here the body is just starting to rebuild the crater you have made by biting.

The wound is starting to contract and is reducing in size. If you feel the bite, it now has rounded edges, rather than the sharp edges from 2 days ago. Most of the dead skin tags are gone. This is the very early onset of the Proliferative phase.

Collagen accumulation begins; this provides the “glue” from which new blood vessels will develop.

6 days
The wound continues to contract; you may notice it becoming smaller and much less obvious in your mouth. There will still be bumps, but no real craters. We are moving to the end of the Proliferative and into the early stages of Maturation.

1 – 3 weeks
The final Maturation phase occurs once the wound is fully closed. Collagen production slows down and the number of blood vessels in the area decrease. The mouth skin has healed, however care must be taken to nurture this brand new skin and give it time to re-establish.

4 – 9 months
This is the time where your skin becomes more resilient to scratches and minor tears. Your skin’s elasticity continues to improve and only gets stronger from this point.

As you can see your skin goes on quite a journey of renewal. Your body can heal itself naturally and will do so once you allow this to happen.

Give your mouth the break it deserves and you’ll also experience the following physical effects when you quit biting:

  • Better family life
  • Improved lifestyle
  • Look and feel better
  • Healthier looking skin
  • Fresher breath
  • Improved eating experiences
  • Plus many more

It’s important for you to celebrate these other benefits when you break free from cheek biting for good:

  • Better body posture
  • Improved career opportunities
  • Save money on dental healthcare
  • Save money on healthcare
Notes: There are other Skin Healing Process Model available, we have focused on the 4 step process for a general overview and article context. The older you are in age (60+), the slower the above rate may occur. Smoking and alcohol may also alter the rates stated. This in not intended to form any sort of medical advise and proper Medical expert advise is not offered here.

Good luck with Day one

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