Have a glass of water or drink of your choice ready  

Take a small sip of your drink  

Trap the liquid onto the roof of your mouth by creating a suction with your tongue  

Your whole tongue should be at the roof of your mouth, making sure the sides are not no part of your tongue is draping over the biting surfaces of your teeth  

Hold for 20 seconds and repeat 10 times a day

Test the strength of your hold but tilting your head left and right, see if you can keep the liquid trapped