What Is Mewing?
Mewing is a facial and oral posture technique primarily popularized by Dr. John Mew and his son, Dr. Mike Mew. It involves resting your tongue flat against the roof of your mouth, ensuring the lips remain closed, and breathing through your nose. Advocates of mewing claim that over time, this practice can help:
- Improve facial symmetry
- Define the jawline
- Correct oral and facial posture
- Potentially reduce issues related to teeth crowding
Brief History of Mewing
Dr. John Mew, an orthodontist, developed a branch of orthodontics called “orthotropics,” which focuses on facial growth direction and posture rather than just straightening teeth. Dr. Mike Mew further popularized these ideas through social media, where the term “mewing” took off. Today, millions of people share tips, before-and-after photos, and personal experiences online about mewing’s potential benefits.
How Mewing Works
Before diving into why you might feel like you can’t breathe while mewing, it’s essential to understand the underlying principles of this technique.
The Role of Tongue Posture
In traditional orthodontics, the tongue’s posture is often overlooked. However, orthotropics places a strong emphasis on keeping the tongue on the roof of the mouth. This posture can:
- Help guide proper jaw growth in children and teenagers
- Potentially maintain or improve jaw structure in adults
- Support correct swallowing patterns and nasal breathing
Nasal Breathing vs. Mouth Breathing
One of the core components of mewing is to encourage nasal breathing. Mouth breathing is linked to various health and orthodontic issues, such as dry mouth, snoring, and even changes in facial structure over time. By switching to nasal breathing, you can improve the quality of your sleep and possibly reduce the risk of gum disease, cavities, and other oral health concerns.
Why Some People Struggle to Breathe While Mewing
Despite mewing’s growing popularity, not everyone finds it straightforward—especially when it comes to breathing comfortably. Below are some reasons why you might feel like you can’t breathe while mewing.
- Blocked Nasal Passages
Allergies, sinus congestion, or nasal structure issues (e.g., deviated septum) can make nasal breathing difficult. If your nose is congested, you’ll likely find it hard to keep your tongue on the roof of your mouth while also trying to inhale enough air. - Incorrect Tongue Placement
Some beginners mistakenly push their tongue too far back in their throat or too forcefully against the hard palate. Overexertion can reduce space in the oral cavity, which may give you the sensation of restricted airflow. - Tension in the Jaw and Facial Muscles
When you’re new to mewing, you might unconsciously clench your jaw or tense other facial muscles. This tension can lead to discomfort and a sensation of breathlessness. - Lack of Habitual Nasal Breathing
If you’re used to breathing through your mouth, shifting abruptly to nasal breathing can feel unnatural or even suffocating at first. Your body may interpret this new breathing pattern as insufficient, triggering feelings of air hunger. - Underlying Medical Conditions
Certain conditions such as sleep apnea, chronic sinusitis, or enlarged adenoids can also contribute to breathing difficulties. In these cases, mewing may exacerbate existing challenges.
Correct Mewing Technique and Tongue Posture
If you’re feeling that you can’t breathe while mewing, revisiting the basics can help. Proper technique ensures minimal interference with breathing.
- Relax Your Jaw
Start by relaxing your jaw. Keep your teeth lightly touching, or maintain a small space between the upper and lower teeth if recommended by a professional. - Place the Tongue on the Roof of the Mouth
Ideally, the entire surface of your tongue—particularly the middle and back segments—should rest on the palate. Avoid pressing only the tip against your front teeth. - Maintain Neutral Pressure
Apply gentle, consistent pressure. You should feel contact, but it shouldn’t be forceful or painful. - Close Your Lips
Keep your lips closed and breathe through your nose. If you struggle with nasal congestion, consult a doctor or try nasal irrigation or other methods to clear your nasal passages. - Check Your Posture
Keep your spine straight, shoulders relaxed, and head level. Good overall posture complements proper tongue posture and can facilitate easier nasal breathing.
Tips to Improve Breathing While Mewing
Even with correct technique, you may still experience challenges. Here are practical tips to help you if you can’t breathe while mewing:
1. Practice Nasal Breathing Exercises
Training yourself to breathe through your nose consistently is crucial. Simple exercises include:
- Nostril-Closing Drill: Gently close one nostril and inhale through the other for several seconds, then exhale through the opposite nostril. This can improve nasal breathing efficiency.
- Breathing Rhythms: Inhale for a count of four, hold for two counts, then exhale for four. Repeat multiple times a day.
2. Use a Nasal Decongestant or Saline Rinse
If allergies or sinus issues are the main barriers, an over-the-counter nasal decongestant or saline rinse can provide temporary relief. However, consult a healthcare professional to determine the most suitable treatment for long-term nasal congestion.
3. Do Facial and Tongue Muscle Exercises
Strengthening the muscles involved in mewing can ease tension and improve stamina:
- Tongue Push-Ups: Gently push your tongue up against the roof of your mouth, hold for a few seconds, then relax. This helps train your tongue to stay in the correct position.
- Jaw Relaxation: Open and close your mouth slowly while focusing on relaxing your jaw muscles. Repeat 10–15 times to release tension.
4. Ease Into It
If you’re new to mewing, you don’t have to maintain the posture 24/7 immediately. Start with short intervals—maybe 10–15 minutes at a time—and gradually increase as your comfort level improves.
5. Check for Physical Blockages
Sometimes, structural issues like a deviated septum or enlarged turbinates make nasal breathing challenging. If you suspect a physical blockage, consult an ENT specialist to see if surgical interventions or therapies are necessary.
6. Stay Hydrated
Dry mouth or nasal passages can worsen the sensation of restricted breathing. Drinking enough water throughout the day can help keep mucous membranes moist, reducing discomfort when you switch to nasal breathing.
7. Maintain Overall Good Posture
Your head and neck posture significantly affect your airway. Keep your shoulders relaxed and your head aligned with your spine. Slouching can cause a forward head posture, which can reduce the space in your throat and make nasal breathing harder.
Common Mewing Mistakes and How to Avoid Them
If you find that you can’t breathe while mewing, you could be making one or more of the following common errors.
- Pushing the Tongue Too Far Back
Pressing the back of the tongue too forcefully against the throat can cause a gag reflex or make it harder to breathe. Focus on a balanced, broad contact with the palate. - Clenching Your Jaw
People often clench or grind their teeth, thinking that forceful jaw engagement will accelerate results. This can lead to TMJ (temporomandibular joint) issues and hinder breathing. - Failing to Breathe Through the Nose
Mewing is most effective when you practice nasal breathing. If you leave your mouth slightly open or revert to mouth breathing, you’re less likely to achieve the potential benefits and might feel anxious about your airflow. - Overthinking and Tensing Up
Tension can cause all sorts of problems, including difficulty inhaling enough air. Aim to keep the tongue in place while allowing the rest of your mouth and face to remain relaxed. - Not Addressing Allergies or Sinus Issues
If you have chronic sinusitis or seasonal allergies and attempt to mew without addressing these issues, you’ll likely struggle with breathing. Always manage nasal congestion before starting intense mewing practice.
When to Consult a Professional
If you continually experience the sensation that you can’t breathe while mewing—despite correcting your technique and implementing the tips above—consider consulting a professional. Possible options include:
- ENT Specialist: For chronic nasal congestion, deviated septum, or sinus-related problems.
- Orthodontist or Orthotropic Professional: To evaluate your jaw alignment, tongue posture, and overall orofacial structure.
- Myofunctional Therapist: To provide exercises that target the muscles and functions of the mouth and face.
These professionals can identify structural or health issues that might be preventing you from breathing properly while practicing mewing.
Frequently Asked Questions
How long does it take to see results from mewing?
Mewing is not an overnight fix. It can take several months to years to notice significant changes, especially in adults. Changes in muscle tone may be noticed sooner, but skeletal changes are more gradual.
Is it normal to feel discomfort when I start mewing?
Yes, a mild level of discomfort or fatigue in your tongue and facial muscles is normal. However, you should not experience pain or severe discomfort. If you do, consult a healthcare professional.
Can mewing fix breathing issues altogether?
While mewing encourages nasal breathing, it’s not a guaranteed solution for all breathing problems. If you have an underlying structural or medical condition, address that first through professional medical advice.
Is there a best time of day to practice mewing?
There’s no strict rule. Some people find it easier to focus on mewing during waking hours, while others try to maintain the posture even during sleep. Start with conscious practice throughout the day, and aim for consistency.
Do I need special equipment to practice mewing?
No, mewing doesn’t require any tools or equipment. However, some people use myofunctional therapy tools or tongue exercisers under professional guidance. Always consult an expert before starting any equipment-based regimen.
Final Thoughts
Mewing continues to capture public attention for its potential to improve facial structure and oral posture. However, the technique can be challenging for beginners—particularly those who feel like they can’t breathe while mewing. The key is to approach mewing with patience, proper technique, and an awareness of your own body’s signals. Start slow, practice nasal breathing exercises, and make adjustments as needed. If breathing difficulties persist, don’t hesitate to seek professional evaluation.
Remember that mewing is not a “quick fix.” It requires consistency, mindful practice, and often additional interventions like treating chronic allergies or addressing structural nasal issues. Ultimately, a well-rounded approach that includes good posture, a balanced diet, hydration, and regular medical check-ups will serve you far better than relying on mewing alone.
By focusing on the fundamentals and actively working to resolve any breathing barriers, you can maximize the potential benefits of mewing. Give your body the time and resources it needs to adapt. Proper mewing posture, aligned with proper breathing, may have a positive impact on your overall oral health and facial structure—just be prepared to invest the necessary effort and patience for lasting results.
Disclaimer: This blog post is for informational purposes only and should not be considered medical or professional advice. Mewing techniques and any related exercises may not be suitable for everyone. If you experience persistent pain, discomfort, or breathing difficulties, consult a qualified healthcare provider for personalized recommendations.
