What Is Mewing and Why Is It So Popular?
Mewing is a term coined to describe the act of placing your tongue flat against the roof of your mouth—from the back of the tongue to the tip—while maintaining a closed mouth and correct oral posture. This concept is largely attributed to Dr. Mike Mew, an orthodontist who popularized the idea through his theories on orthotropic treatment.
Origins of Mewing
- Orthotropic approach: Dr. John Mew, an orthodontist and Dr. Mike Mew’s father, originated the orthotropic principles. The orthotropic philosophy suggests that facial structure can be influenced by correct oral posture and facial muscle function.
- Internet explosion: Social media and YouTube videos featuring transformation stories spurred the mainstream popularity of mewing. Enthusiasts posted “before and after” pictures showcasing enhanced jawlines, fueling widespread curiosity.
Why People Are Interested
- Improved facial aesthetics: A more defined jawline is often cited as the top reason people start mewing.
- Better breathing: Proper tongue posture may improve nasal breathing and reduce mouth breathing.
- Overall health benefits: Advocates claim that mewing can help with teeth alignment and reduce neck or facial tension, although formal scientific research remains limited.
Despite its popularity, mewing is not a magic bullet for everyone. Proper technique, consistency, and understanding how your unique anatomy responds are key factors in achieving desired outcomes.
How Mewing Works: The Basics of Tongue Posture
Before you can understand whether mewing should or shouldn’t hurt, you need to know how it works. Mewing focuses on tongue posture, meaning the entire tongue rests against the palate (the roof of your mouth) without straining the jaw or lips.
Steps in Proper Tongue Placement
- Relax your jaw: Begin with your jaw slightly parted, ensuring you’re not clenching your teeth.
- Place your tongue against the palate: Press the broad surface of your tongue (not just the tip) against the roof of your mouth. This includes the rear portion of your tongue.
- Close your lips gently: Seal your lips without creating tension around your mouth.
- Breathe through your nose: Focus on nasal breathing to maintain the posture and avoid drooping your tongue.
How This Affects Your Facial Structure
- Bone remodeling: Orthotropic theory suggests that consistent pressure from the tongue can encourage the palate and jawbones to align more favorably over time, particularly in younger individuals whose bones are still growing.
- Facial muscle engagement: Proper tongue placement may help engage other facial muscles, potentially affecting the development of the jawline and cheekbones.
- Improved jaw support: A well-positioned tongue can help stabilize the jaw and possibly reduce stress on the temporomandibular joint (TMJ).
Commonly Reported Benefits of Mewing
Although the formal scientific consensus on mewing is still emerging, enthusiasts often report:
- Enhanced Jawline and Chin Definition
Many mewing proponents believe that sustained tongue posture can create an upward and forward force on the maxilla (upper jaw), which might enhance facial aesthetics over time. - Improved Breathing
Practicing nasal breathing in conjunction with correct tongue posture can potentially alleviate some forms of snoring or mild sleep apnea, although severe cases require professional medical intervention. - Reduced Mouth Breathing
Mewing encourages you to keep your lips closed and breathe through your nose. Chronic mouth breathing can lead to various oral health and facial development issues. - Better Posture
Proper oral posture may translate into better alignment of the head, neck, and spine. When you position your tongue correctly, you are more likely to hold your head in a neutral position, reducing tension in your neck and shoulders. - Potential Dental Health Benefits
By promoting a healthier oral posture, mewing may help distribute biting pressure more evenly and could potentially reduce the risk of tooth misalignment over time. However, it is not a substitute for professional orthodontic treatment.
Is Mewing Supposed to Hurt? Understanding Discomfort vs. Pain
A critical aspect of mewing is differentiating between mild discomfort—which can be a normal part of adjusting to any new posture—and true pain, which can signal improper technique or underlying issues.
Normal Discomfort
- Mild pressure in the palate: When you first press your tongue against the roof of your mouth, you might feel slight pressure. This is natural because you are engaging muscles in a new way.
- Jaw tension: You may notice that your jaw feels slightly strained at the end of the day if you are not used to keeping your mouth closed.
Pain or Problem?
- Sharp pain: If you feel acute pain in your jaw, tongue, or teeth, you might be exerting too much force.
- Lingering headaches: Poor jaw alignment and clenching can radiate tension to your temples, which might cause headaches.
- Tooth discomfort: Excessive force on your palate can shift tooth alignment unnaturally, causing toothaches or soreness.
In general, mewing should not hurt. Mild tenderness or fatigue in the muscles might occur, especially during the initial adjustment phase, but actual pain suggests that something is amiss.
Common Causes of Discomfort While Mewing
Understanding the root causes of discomfort helps you address them effectively. Below are some common culprits:
- Excessive Force
When you apply too much pressure with your tongue, you can strain your palate and jaw joints. Remember, mewing is about gentle, consistent pressure, not forceful pushing. - Incorrect Tongue Placement
Placing only the tip of your tongue against the palate, rather than the entire surface, can lead to unnatural stress on specific areas of your mouth. The tongue should ideally “suction” or rest comfortably against the roof of the mouth. - Jaw Clenching
If you habitually clench your jaw or grind your teeth (bruxism), attempting to mew might exacerbate tension in your TMJ. This can cause headaches, facial pain, and a feeling of soreness. - Underlying Orthodontic or TMJ Issues
Individuals with pre-existing orthodontic problems—like misaligned teeth or TMJ disorders—may experience pain when they attempt to alter their oral posture. Without professional guidance, these issues can worsen. - Overly Tense Facial Muscles
The shift in oral posture can cause tension if your facial muscles aren’t used to supporting a closed mouth and an elevated tongue position for extended periods.
How to Alleviate Mewing-Related Discomfort
If you experience discomfort, there are several actionable steps you can take to ease it:
- Reduce Pressure
Ease into the practice by using gentle pressure. Think of your tongue as resting rather than forcefully pushing. - Practice Proper Technique
Follow the basics: relax your jaw, keep your lips gently sealed, and ensure the entire tongue (especially the back) contacts the palate. - Take Breaks
If you’re new to mewing, it’s beneficial to take short breaks throughout the day. Over time, you can increase the duration of holding this posture as your muscles adapt. - Massage and Stretch
Gentle self-massage around the jaw and temples can relieve tension. Simple neck and jaw stretches may also help loosen tight muscles. - Use Warm Compresses
Placing a warm compress on the sides of your jaw can provide relief if you feel tightness or mild pain. - Stay Hydrated
Adequate hydration can help keep your muscles and tissues flexible, including those in your mouth and jaw. - Monitor Your Progress
Keep track of discomfort patterns, and adjust your technique if you notice consistent pain points.
Mewing Techniques and Best Practices
To practice mewing successfully and avoid potential pain, consider these best practices:
- Slow and Steady Implementation
Don’t expect instant results. Mewing is a gradual process that may take months or even years to show noticeable changes in facial structure. - Focus on Nasal Breathing
Maintaining a closed mouth posture while inhaling and exhaling through the nose is a core component of mewing. Nasal breathing supports better facial muscle engagement. - Engage the Back of the Tongue
One of the most overlooked aspects is ensuring that the rear portion of the tongue also makes contact with the palate. This distributes pressure more evenly and reduces strain on the tip of the tongue. - Stay Mindful of Your Jaw
Consistent jaw clenching can hinder your progress and cause discomfort. Occasionally perform quick “jaw checks” to ensure your jaw remains relaxed. - Track Your Oral Posture Throughout the Day
It’s easy to forget about mewing when you’re busy. Set reminders on your phone or notes around your workspace to help you remember to correct your tongue posture. - Consult a Professional If Unsure
If you have orthodontic appliances or suspect you have a TMJ disorder, discuss your intentions to start mewing with a qualified professional. Guidance can prevent complications and ensure you’re on the right track.
When to Seek Professional Advice
While mewing can be practiced safely by most individuals, certain situations warrant expert input:
- Pre-Existing Jaw or Dental Issues
If you suffer from chronic jaw pain, have significant overbites, underbites, or other dental misalignments, an orthodontist or dentist should evaluate you before you implement any posture changes. - Persistent Pain
If discomfort escalates into ongoing pain that doesn’t subside with rest or technique adjustments, stop mewing and consult a healthcare provider to rule out any underlying issues. - TMJ Dysfunction
Temporomandibular joint disorders can cause serious jaw pain, headaches, and clicking or locking of the jaw. If mewing seems to aggravate these symptoms, seek professional advice promptly. - Orthodontic Treatment
If you currently wear braces or aligners, discuss mewing with your orthodontist. In some cases, mewing might complement your treatment, but it can also interfere if not done correctly.
Remember, mewing is not a replacement for professional orthodontic treatment. If you have concerns about your facial structure or dental alignment, it is wise to consult a medical or dental professional who can provide personalized recommendations.
Tips for Building a Consistent Mewing Habit
Forming a new habit can be challenging, but consistency is the key to seeing results from mewing. Below are some strategies to keep you on track:
- Set Realistic Expectations
Recognize that mewing is a long-term commitment. Don’t expect dramatic changes overnight. Focus on improving your posture every day rather than fixating on immediate transformation. - Integrate Mewing Into Daily Activities
Practice mewing while doing routine tasks such as working on your computer, driving, or watching TV. This helps you develop muscle memory. - Use Gentle Reminders
Set alarms on your phone or place sticky notes around your home or office to remind yourself to keep your tongue in the correct position. - Stay Hydrated and Well-Rested
Fatigue and dehydration can make it harder to maintain good posture. Make a conscious effort to drink enough water and get adequate sleep. - Track Your Progress
You may want to take pictures every few weeks or months to see if there are any noticeable changes in your facial structure over time. This can also be motivational when you feel tempted to give up. - Combine with a Balanced Lifestyle
Mewing can be even more effective when paired with overall health measures such as proper nutrition, regular exercise, and good posture in the rest of your body. For instance, exercises that strengthen the neck and facial muscles may complement the effects of mewing.
Conclusion
Mewing is an increasingly popular oral posture technique that may offer benefits like improved facial aesthetics, better breathing, and reduced mouth breathing. However, pain should not be part of the practice. If you experience significant soreness or discomfort, this typically suggests you are applying excessive force, using incorrect tongue placement, or that there’s an underlying issue requiring professional attention.
To mew successfully and safely, start slowly, ensure you use proper technique, and remain vigilant about any signs of persistent pain. If doubts or complications arise, consult with an orthodontist, dentist, or other healthcare professional. With patience, consistency, and awareness, mewing can be a helpful component of a broader approach to optimal oral health and improved facial posture.
Disclaimer: The information provided in this blog post is for educational purposes only and should not be taken as medical or dental advice. Always consult with a qualified healthcare professional if you have questions or concerns about your oral health, jaw alignment, or if you experience pain while attempting any new techniques. The author and publisher are not liable for any adverse effects resulting from the use or misuse of the information presented.
