Mewing refers to the habitual placement of the tongue against the palate (the roof of the mouth) as a way to potentially influence the growth and positioning of facial bones, particularly the jaw and maxilla (upper jaw). Proponents of mewing believe that correct oral posture can encourage a more defined jawline, improve facial symmetry, and even help with breathing issues.
At its core, mewing emphasizes several things:
- Tongue Posture: Keeping the tongue fully on the roof of the mouth instead of allowing it to rest passively at the bottom.
- Lip Sealing: Keeping the lips lightly closed without straining or pursing them.
- Nasal Breathing: Adopting a nasal breathing pattern instead of mouth breathing.
This shift in oral posture might seem insignificant. However, advocates argue that practicing these techniques could encourage better alignment of the facial bones over time.
The Origins of Mewing
The concept of mewing is most commonly associated with Dr. John Mew and his son, Dr. Mike Mew, both British orthodontists. They introduced an approach called “Orthotropics,” focusing on guiding the growth of the face in children by maintaining proper oral posture. Over time, online communities adopted and further promoted the idea, coining the term “mewing.”
While this concept has deep orthodontic roots, the rise of social media significantly amplified mewing’s visibility. Content creators began sharing personal experiences, before-and-after images, and tutorials on how to mew. As a result, people from all walks of life have started experimenting with mewing as a non-invasive strategy for improving their facial appearance and oral health.
How to Mew Properly: A Step-by-Step Guide
Mewing is not just about pressing your tongue against the roof of your mouth and hoping for the best. To maximize its potential benefits, you should focus on the correct technique and stay consistent. Here’s a detailed breakdown of what you need to do:
Tongue Placement
- Find the Spot: Say the word “sing.” Notice where your tongue touches on the “ng” sound—that spot at the roof of your mouth is generally where the back portion of your tongue should rest.
- Flatten the Tongue: Instead of only pressing the tip of your tongue, aim to flatten the entire tongue—front, middle, and back—against the palate. This might feel awkward at first because most people are accustomed to their tongues resting at the bottom of their mouths.
- Avoid Overexertion: Do not apply excessive force when pressing your tongue upward. The placement should be firm but comfortable. Overdoing it can lead to tension in your jaw or even headaches.
Lip Posture
- Close Your Lips Gently: Seal your lips without clenching your teeth or creating tension around your mouth.
- Keep It Natural: You should feel your mouth lightly closed, not jammed shut. This helps encourage nasal breathing, which is a critical part of mewing.
Breathing Technique
- Inhale Through the Nose: Nasal breathing filters, warms, and humidifies the air before it enters your lungs, promoting better overall health.
- Exhale Through the Nose: Maintain a calm, controlled exhalation. If you struggle with nasal congestion, you may need to address underlying issues like allergies or a deviated septum to practice mewing effectively.
Jaw Position
- Keep Your Teeth Lightly Together: Avoid clenching or grinding.
- Relax the Jaw Muscles: You don’t want to create excessive stress in your facial muscles.
- Maintain Good Head Posture: Align your head with your spine and avoid jutting your chin forward. Good head and neck posture complement proper tongue posture.
Why Practice Mewing?
People become interested in mewing for various reasons, ranging from improving facial aesthetics to correcting breathing patterns. Here’s a closer look at some commonly cited motivations:
Potential Benefits
- Improved Facial Definition: Some people claim mewing leads to a more defined jawline and cheekbones.
- Better Posture: Being mindful of your tongue, jaw, and neck alignment can lead to a healthier posture overall.
- Enhanced Breathing: By encouraging nasal breathing, mewing may reduce mouth breathing issues that can contribute to snoring or sleep apnea in some individuals.
- Possible Orthodontic Support: Proper tongue posture can play a supporting role in orthodontic treatments by maintaining or gently guiding the positioning of teeth.
Common Misconceptions
- Instant Results: Mewing is not a quick fix. It can take months or even years to see noticeable changes, especially in adults whose facial bones have mostly finished growing.
- Guaranteed Transformations: While many people share impressive success stories, individual results can vary significantly. Genetics, age, and overall health also play crucial roles.
- Pain or Force: If you are experiencing pain or exerting force, you may be doing something wrong. Proper mewing should feel natural and relaxed.
How Long Does It Take to See Results?
The time frame for visible changes from mewing can vary widely. Some individuals may see subtle improvements in a few months, while others may notice changes after a year or longer. Factors that can influence the speed and degree of your results include:
- Age: Children and teenagers might see results faster because their facial structures are still developing. Adults, on the other hand, have less malleable bone structures, meaning changes happen more slowly (if at all).
- Consistency: Making sure your tongue and jaw posture are correct throughout the day—and even while you sleep—affects how quickly you might notice any improvements.
- Individual Anatomy: Genetics, existing jaw structure, and overall health can all influence the outcome of mewing.
Common Mistakes and How to Avoid Them
Even though mewing seems straightforward, it’s easy to make mistakes. Here are some pitfalls you should watch out for:
- Pushing Too Hard: Excessive force can lead to tension headaches, jaw pain, or even tongue soreness.
- Partial Tongue Placement: Sometimes people only press the tip of the tongue and forget the back. Ensure you lay the entire tongue flat against your palate.
- Mouth Breathing: If you keep your tongue on the palate but continue to breathe through your mouth, you won’t reap the full benefits of mewing.
- Ignoring Overall Posture: Your head and neck position play a significant role in jaw and facial structure. Slouching or craning your neck forward can hinder progress.
Lifestyle Factors That Affect Facial Structure
Mewing is just one piece of the puzzle when it comes to facial development, posture, and oral health. If you want to support optimal results, pay attention to these lifestyle factors:
Nutrition
A nutrient-rich diet supports healthy bone and muscle development. Focus on:
- Protein: Adequate protein intake can help maintain muscle strength in your facial and neck areas.
- Vitamins and Minerals: Calcium, Vitamin D, and Magnesium are essential for strong bones and teeth.
- Chewing Tough Foods: Some orthodontic theories suggest that chewing tougher foods (e.g., raw vegetables, nuts) can support jaw muscle development and help maintain bone density.
Sleep
Poor sleep can negatively impact facial structure in the long term. Issues like obstructive sleep apnea can contribute to mouth breathing, which might undermine your mewing progress. Aim for 7-9 hours of quality sleep per night and maintain proper sleeping posture. If you suspect you have sleep apnea or any other sleep disorder, consult a healthcare professional.
Posture (Beyond Mewing)
Your body is interconnected, and your facial structure doesn’t exist in isolation. Practice good posture throughout the day:
- Sit and Stand Tall: Keep your back straight, shoulders back, and neck aligned with your spine.
- Avoid Forward Head Posture: This common habit puts strain on your neck and jaw. Keep your chin level.
- Use Ergonomic Furniture: Proper support at your desk or in your car can help maintain a healthy posture.
Stress Management
Chronic stress can lead to jaw clenching, tooth grinding, and tension in the face and neck. These factors can counteract the benefits of mewing. Implement stress-reducing habits such as:
- Meditation or Yoga
- Regular Exercise
- Mindful Breathing Exercises
The Controversy and What Science Says
Mewing has garnered a great deal of attention, but it also sparks debate within the dental and orthodontic communities. Critics argue that the dramatic changes some people claim are largely anecdotal and may be influenced by other factors such as weight loss, better posture, or even selective photography angles.
More research is needed to validate mewing’s claims scientifically. While anecdotal evidence and initial case studies exist, there is no broad consensus that mewing can produce significant skeletal changes in fully matured adults. Still, many professionals agree that correct oral posture and nasal breathing are beneficial for overall oral health.
Is Mewing Right for You?
Mewing is generally safe if done correctly, but it may not be a one-size-fits-all solution. Consider the following:
- Age: Younger individuals may see more pronounced changes due to ongoing growth.
- Orthodontic Concerns: If you have significant issues with misaligned teeth or jaw pain, consult a licensed orthodontist or dentist before starting mewing.
- Lifestyle Compatibility: Mewing requires consistent attention to oral posture. If you struggle to remember or maintain this posture, you may not see meaningful results.
- Existing Health Conditions: Chronic nasal congestion or conditions like sleep apnea can complicate your ability to practice mewing effectively.
Conclusion
Mewing is a practice that aims to improve oral posture by positioning the tongue against the palate, lightly sealing the lips, and encouraging nasal breathing. Although some proponents claim it can lead to significant facial restructuring, the scientific consensus on its effectiveness remains inconclusive. However, there is little doubt that maintaining good oral posture and nasal breathing can offer benefits for overall health and potentially support minor aesthetic improvements.
Whether you are seeking a more defined jawline, better posture, or improved breathing, mewing might be worth exploring as part of a holistic approach to health. Pair mewing with a balanced diet, regular exercise, stress management, and sufficient sleep for the best overall results. As with any new health-related practice, it’s wise to be patient, consistent, and open to consulting professionals if you have specific concerns.
Frequently Asked Questions
Can mewing fix crooked teeth?
Answer: Mewing alone is unlikely to correct severe orthodontic issues. While proper tongue posture might support minor adjustments, you should consult an orthodontist for more serious concerns.
Does mewing work for adults?
Answer: Adults typically have fully fused facial bones, so dramatic structural changes are less likely. However, many people still report subtler improvements in facial definition and better oral posture over time.
How do I know if I’m mewing correctly?
Answer: You should feel your entire tongue (front to back) resting comfortably against the roof of your mouth without strain. Your lips should be gently closed, and you should breathe through your nose. If you experience discomfort or pain, consult a medical professional to ensure there are no underlying issues.
Do I need special equipment to practice mewing?
Answer: No. One of the main appeals of mewing is that it requires no special tools—just awareness and consistency in maintaining proper oral posture.
How often should I mew?
Answer: Ideally, mewing should become your default oral posture. The goal is to practice it throughout the day and, if possible, while sleeping as well. Some people use reminders or habit-tracking apps to stay consistent.
Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. Always consult with a qualified healthcare provider, dentist, or orthodontist regarding any questions or concerns you may have about mewing, oral posture, or related health issues. The information provided here is based on current available knowledge and should be used at your own discretion.
