Mewing is a popular term for a technique that focuses on correct tongue posture. It involves resting your tongue flat against the roof of your mouth—especially the palate—while keeping your teeth and lips in a comfortable, closed position. By consistently practicing mewing, many people claim to achieve a more defined jawline, improve facial structure, and enhance overall oral health.
Although it has recently gained a lot of attention on social media platforms such as YouTube, TikTok, and Instagram, mewing is not a new concept. It aims to correct what many experts consider an increasingly common problem: poor oral posture. Individuals who slouch, breathe through their mouths, or maintain incorrect tongue positions can end up with misaligned teeth, facial asymmetry, and less prominent jawlines over time.
Why Is Mewing So Popular?
- Social Media Influence: Much of its popularity comes from viral before-and-after pictures demonstrating seemingly significant facial transformations.
- Non-Invasive Approach: Unlike braces or jaw surgery, mewing requires no invasive procedures or medical devices.
- Potential Health Benefits: Beyond aesthetic improvements, mewing could help improve breathing patterns, swallowing techniques, and overall oral posture.
By reading this mewing tutorial, you will understand not only how to position your tongue correctly but also the underlying principles of facial development and oral health that make mewing potentially beneficial.
A Brief History of Mewing
The term “mewing” is derived from Dr. John Mew and his son, Dr. Mike Mew, both British orthodontists. They advocated a concept known as “orthotropics,” which promotes proper facial growth by focusing on correct oral posture, nasal breathing, and balanced swallowing techniques.
Dr. John Mew’s work has been both controversial and groundbreaking. While traditional orthodontics frequently relies on braces and sometimes extractions to correct misaligned teeth, orthotropics involves guided facial growth, which theoretically can enhance facial symmetry and prevent tooth crowding by ensuring the jaw grows forward and outward, rather than downward.
Key Contributions from the Mews
- Emphasis on Posture: Dr. John Mew stressed that posture doesn’t stop at your shoulders and spine; it extends to your tongue, jaw, and mouth.
- Facial Growth Optimization: He introduced methods that aim to optimize jaw and facial growth in children and adolescents, with potential implications for adults as well.
- Controversy and Acceptance: While some orthodontic professionals remain skeptical, the increasing number of anecdotal success stories and ongoing research has drawn more attention to the benefits of correct tongue posture.
Benefits of Mewing
Mewing is not an overnight miracle. It demands consistency, patience, and ongoing effort. If done correctly and for an extended period, people report several potential benefits:
- Improved Jawline Definition
By keeping the tongue pressed against the palate, you can gently promote the forward and outward growth of your jaws over time. This process may result in a more defined jawline and facial profile. - Better Posture
Correcting your tongue posture has a ripple effect on your overall posture. When your mouth closes properly and you breathe through your nose, you naturally hold your head in a more aligned position, which can reduce neck and back strain. - Enhanced Breathing
Mewing encourages nasal breathing instead of mouth breathing. Nasal breathing filters, warms, and humidifies the air, contributing to better respiratory health and potentially reducing the risk of dryness or irritation in the throat. - Reduction in Teeth Crowding
Orthotropics suggests that proper tongue posture and swallowing techniques help maintain adequate space in the dental arch. This can minimize crowding of teeth, although the effect can vary widely from person to person. - A Boost in Confidence
Many who practice mewing believe that visible improvements in facial definition can boost self-esteem and confidence, both of which can have an enormously positive impact on daily life.
Key Principles of Mewing
1. Tongue Posture
The core principle of mewing revolves around keeping your entire tongue (front, middle, and back) flat against the roof of your mouth. The tip of your tongue should rest just behind your upper front teeth, without pressing against them.
2. Mouth Closed, Lips Sealed
For optimal results, you should keep your lips sealed and teeth lightly touching (or close to touching) in a relaxed manner. Avoid clenching or grinding your teeth because that can strain your jaw muscles.
3. Nasal Breathing
Switching from mouth breathing to nasal breathing is critical. Mouth breathing can negatively impact facial development, leading to elongated faces and receding chins in some cases. By focusing on nasal breathing, you enhance the oxygen intake efficiency and help maintain correct tongue posture.
4. Swallowing Technique
A proper swallow involves pressing the tongue against the palate and pushing the food or liquid back without involving excessive facial muscle movement. When you swallow, be mindful that your lips and cheeks are not sucking inwards to create pressure.
5. Consistency
Mewing is not a quick fix; consistent practice can bring gradual changes over months or even years. The more diligent you are with tongue posture, the more likely you are to see notable benefits.
Step-by-Step Mewing Tutorial
In this section, we will walk you through the exact mewing tutorial you need to follow for proper tongue posture.
Step 1: Identify the Correct Tongue Placement
- Say “N”: A simple trick to find the starting position is to say the letter “N” and pause before vocalizing the sound. Notice where the tip of your tongue touches the roof of your mouth.
- Spread Your Tongue: Once your tongue tip is behind your front teeth, gently spread your tongue so that the middle and back parts also press against your palate.
Step 2: Close Your Lips and Teeth Gently
- Keep Teeth Lightly Touching: Let your upper and lower teeth come close together without applying much force.
- Relax Your Lips: Seal your lips without pressing them too hard.
- No Extra Tension: Check your face in the mirror to ensure you’re not tensing your chin or cheek muscles.
Step 3: Focus on Nasal Breathing
- Inhale Through Your Nose: Breathe in slowly and deeply through your nostrils.
- Exhale Through Your Nose: Exhale gently through your nose, keeping your lips sealed.
- Practice While Resting: Regularly remind yourself to breathe through your nose when sitting at a desk, watching TV, or reading.
Step 4: Maintain Correct Tongue Posture Throughout the Day
- Set Reminders: Use phone alarms or sticky notes to prompt yourself to check your posture every hour.
- Check While Swallowing: Each time you swallow, ensure your tongue pushes upward against the palate.
- Stay Mindful: Whenever you notice your mouth slightly open or your tongue lying at the bottom of your mouth, correct it immediately.
Step 5: Practice With Simple Exercises
- Chewing Exercises: Choose tougher foods to chew (e.g., raw carrots, apples) to strengthen jaw muscles. Make sure you maintain correct posture while chewing.
- Mewing “Push-Ups”: Gently press your tongue against the roof of your mouth, hold for a few seconds, then relax. Repeat 10-15 times a couple of times a day.
- Posture Alignment: Practice standing and sitting upright. Ensure your shoulders are back and your chest is open, which naturally promotes better neck and head alignment.
Common Mistakes and How to Avoid Them
Mistakes can hinder progress or lead to unnecessary discomfort. Avoid these pitfalls by recognizing and correcting them early.
1. Pressing Only the Tongue Tip
Many beginners push only the tip of the tongue against the palate. Instead, ensure that you press the entire tongue up. If the back part of your tongue isn’t engaged, you may not reap the full benefits of mewing.
2. Over-Clenching the Jaw
Some people clench their teeth while trying to seal their mouth. Clenching can lead to jaw pain, headaches, and stress on the temporomandibular joint (TMJ). Keep your bite gentle and relaxed.
3. Pushing Against the Front Teeth
If you feel your tongue pressing against your front teeth, you risk creating dental misalignments or flared incisors. The tongue should be primarily on the palate—if you sense pressure on your teeth, correct your posture.
4. Inconsistent Practice
Occasional mewing won’t produce significant results. You need to be vigilant and consistent, maintaining correct oral posture every day. Even small lapses can slow progress.
5. Expecting Quick Results
Mewing is a long-term commitment. Some people observe changes within a few months, while others require a year or more. Patience is key.
Tips to Enhance Your Mewing Experience
1. Stay Hydrated
Drinking enough water ensures that your mouth and nasal passages don’t dry out. A well-hydrated oral environment makes it easier to keep your tongue glued to the palate without discomfort.
2. Perform Facial and Jaw Exercises
You can pair mewing with targeted facial exercises that strengthen your jaw and facial muscles. For instance, try chin tucks, neck stretches, or gentle jaw stretches to maintain flexibility and release tension.
3. Improve Your Posture
Combine mewing with correct body posture. Keep your back straight, shoulders relaxed, and head aligned with your spine. When standing or walking, imagine a string pulling you up from the crown of your head.
4. Use Supportive Pillows for Sleep
Your sleeping posture can influence your facial and oral posture. Consider a pillow that supports your neck and back alignment, helping you maintain closed-mouth, nasal breathing during sleep.
5. Practice Mindful Breathing
Spend a few minutes daily focusing on slow, deep nasal breaths. This habit strengthens your capacity to breathe correctly and keeps you more aware of mouth vs. nasal breathing.
Possible Side Effects and Precautions
While mewing has gained widespread popularity, it’s crucial to be aware of potential side effects and the importance of professional oversight.
1. TMJ Discomfort
Overexerting the tongue or misaligning the jaw can lead to temporomandibular joint (TMJ) soreness or pain. If you experience chronic discomfort, consult a dentist or orthodontist.
2. Tooth Movement
Incorrect tongue pressure can move teeth in unintended ways. If you suspect any significant changes in your bite, seek professional help to guide you in adjusting your tongue posture.
3. Unrealistic Expectations
Although anecdotal evidence and some studies suggest benefits, mewing might not drastically alter an adult’s jaw structure if skeletal growth is complete. Many mewing tutorials show pictures of teenagers and young adults still experiencing natural growth. Keep your expectations realistic.
4. Over-Reliance on Self-Diagnosis
While social media posts and online tutorials can be informative, they are no substitute for personalized dental advice. If you have severe orthodontic issues, professional evaluation is essential.
Frequently Asked Questions (FAQ)
1. How long does it take to see results from mewing?
Results vary based on age, genetics, and consistency. Some notice subtle changes in a few months, while others need a year or more to see noticeable differences. Patience and persistence are crucial.
2. Can adults benefit from mewing?
Yes. Although skeletal growth is mostly complete in adulthood, adults can still potentially experience improvements in facial muscle tone, posture, and overall oral health. However, the changes might be more subtle compared to those in children or teenagers.
3. Is there an ideal age to start mewing?
Childhood and adolescence are ideal for significant skeletal changes. However, learning correct tongue posture at any age can still be beneficial for overall oral health and minor aesthetic improvements.
4. Can I mew if I have braces?
You can practice proper tongue posture even with braces, but you should discuss this with your orthodontist. They can guide you on how to mew without putting undue stress on your orthodontic appliances.
5. Does mewing hurt?
If you experience pain or discomfort, you may be applying too much force. Mewing should feel natural and comfortable. Always listen to your body and consult a professional if you experience prolonged pain.
6. Do I have to keep my tongue on the roof of my mouth while sleeping?
Ideally, yes. Maintaining nasal breathing and correct tongue posture during sleep can be beneficial. Over time, the correct posture can become second nature, even during sleep. For better results, try positional aids or pillows that encourage you to sleep on your back, making it easier to keep your mouth closed.
7. Is mewing scientifically proven to reshape the face?
Mewing is rooted in the field of orthotropics, which has been studied for facial growth patterns. However, large-scale scientific consensus is still evolving. Many orthodontists remain skeptical about the extent of facial reshaping mewing can achieve, especially in adults. That said, there is general agreement on the importance of correct oral posture for overall dental health.
Conclusion
Mewing is more than just a viral trend; it’s a practice that highlights the importance of proper oral posture, nasal breathing, and mindful swallowing. By consistently following this mewing tutorial, you can potentially improve jawline definition, reduce mouth breathing, and support better overall posture. While results may vary, especially for adults, the commitment to healthy oral habits always pays dividends in the long run.
Key Takeaways:
- Consistency is Vital: Mewing requires daily mindfulness. Set reminders to ensure you keep your tongue on your palate and breathe through your nose.
- Whole-Tongue Placement: Don’t just press your tongue tip against the roof of your mouth. Make sure the back and middle portions of your tongue are also in contact.
- Stay Hydrated and Practice Good Posture: Good hydration and an upright posture enhance the benefits of mewing and support overall health.
- Monitor Progress: Take pictures or note changes in how you feel over time. Subtle improvements can motivate you to stay consistent.
- Seek Professional Advice: If you experience jaw pain, have significant orthodontic issues, or remain uncertain about your technique, consult a qualified professional.
Mewing is not an overnight solution, but rather a commitment to better oral health and potentially improved facial aesthetics. By following the steps in this mewing tutorial and maintaining realistic expectations, you stand a better chance of seeing benefits over time.
Final Word
Remember, you should view mewing as one piece of a broader puzzle that includes good nutrition, regular exercise, proper posture, and adequate sleep. Combined, these factors contribute to your overall well-being. Keep an open mind, stay consistent, and consider consulting healthcare professionals for personalized advice on your journey to optimal facial and oral health.
Disclaimer: This article is intended for informational purposes only and does not replace medical or dental advice. Always consult a healthcare professional if you experience persistent pain, discomfort, or have underlying health conditions.
