What Is Mewing?
Mewing is a technique that focuses on proper tongue posture to potentially improve facial structure, jaw alignment, and overall oral health. Dr. John Mew and his son, Dr. Mike Mew, popularized the concept. The underlying principle is that correct tongue placement and swallowing patterns can help shape the jaw and skull over time—especially during growth phases in children and adolescents.
How It Works
Proponents of mewing believe that placing the tongue on the roof of the mouth (palate) exerts mild, sustained pressure on the dental arches and facial bones. Over time, this sustained pressure may lead to subtle changes in facial structure. Mewing emphasizes:
- Keeping your tongue fully pressed against the roof of your mouth, including the back of the tongue.
- Maintaining lips closed when not speaking or eating.
- Breathing through the nose instead of the mouth.
- Ensuring proper swallowing technique where the tongue presses upward rather than pushing forward against the teeth.
These foundational elements of mewing aim to improve oral posture, which some believe can help correct or mitigate certain dental and skeletal discrepancies.
What Is an Overbite?
An overbite, also known as a deep bite, occurs when the upper front teeth overlap significantly with the lower front teeth. This condition can range from mild to severe and can lead to functional problems if left unaddressed.
Types of Overbites
- Skeletal Overbite: Caused by an underlying discrepancy in jaw growth. The upper jaw may grow too far forward, or the lower jaw may grow too far backward (or a combination of both).
- Dental Overbite: Stemming from tooth misalignment rather than the jawbones themselves. The upper teeth may tilt forward, or the lower teeth may tilt backward.
Common Causes
- Genetic factors
- Prolonged thumb-sucking or use of pacifiers in childhood
- Mouth breathing and poor tongue posture
- Malocclusion (misaligned teeth)
- Early or late loss of baby teeth
Effects on Health and Appearance
- Difficulty in biting and chewing
- Jaw discomfort or pain
- Increased risk of tooth wear and jaw joint problems
- Aesthetic concerns related to facial harmony
Given these potential complications, individuals often seek corrective measures—such as braces, clear aligners, or jaw surgery—for a more harmonious bite and improved facial aesthetics.
How Does Mewing Potentially Influence an Overbite?
Tongue Posture and Jaw Development
Mewing hinges on the premise that proper tongue posture can influence jaw growth and alignment. When your tongue rests against the palate, it is thought to help expand the upper dental arch, potentially reducing tooth crowding and improving bite. This theory suggests that by addressing tongue posture:
- The jaw might assume a more forward position.
- The palate could achieve a broader shape, reducing the overlap of the front teeth.
Forward Growth vs. Downward Growth
Advocates of mewing argue that many jaw-related issues result from a downward or backward growth pattern of the jaw and midface. By encouraging forward, horizontal growth through tongue posture and correct swallowing, mewing purports to address certain bite issues. If an overbite is related to insufficient forward growth of the lower jaw or excessive forward placement of the upper jaw, mewing proponents claim it may help direct growth patterns.
What About Adults?
In adults, the bones have largely finished developing. This means mewing may not dramatically alter jaw structure if an overbite has a significant skeletal component. However, some individuals anecdotally report minor improvements in facial definition and dental alignment from consistent mewing practice. If you are an adult with a severe overbite, you will likely need orthodontic treatment (braces, aligners, or jaw surgery) to see substantial changes.
The Science Behind Mewing: Is It Backed by Evidence?
Limited Clinical Research
While the concept of proper tongue posture aligns with certain principles in myofunctional therapy—used by some speech and dental professionals—“mewing” as a self-guided technique lacks extensive clinical research. Some orthodontists view mewing with skepticism due to the scarcity of peer-reviewed studies supporting claims of significant facial remodeling, especially in fully grown adults.
Anecdotal Evidence
On social media platforms and online forums, numerous individuals share before-and-after pictures claiming improvements in jawline definition and bite correction. However, these claims are primarily anecdotal and may be influenced by factors like weight loss, changes in posture, or different camera angles.
Professional Consensus
Most dental and orthodontic professionals recommend viewing mewing as a supplemental practice rather than a standalone treatment for orthodontic issues. If you have a mild overbite and no major structural abnormalities, proper tongue posture might be beneficial as part of an overall oral health strategy. For moderate to severe overbites, professional assessment and treatment remain essential.
Proper Mewing Technique
If you are curious about incorporating mewing into your daily routine, ensure that you understand the recommended technique. Here is a step-by-step guide:
- Close Your Lips Gently
Breathe through your nose to facilitate a natural lip seal. Avoid clenching your jaw or pressing your lips together too forcefully. - Position the Tongue on the Palate
Place the entire tongue—including the back portion—against the roof of your mouth. You should feel a light pressure but no strain or discomfort. - Keep Your Teeth Lightly in Contact
Your upper and lower teeth should rest lightly together or be very close without clenching. This helps maintain a relaxed jaw posture. - Practice Proper Swallowing
When you swallow, press your tongue upward rather than forward. This can help avoid pushing teeth out of alignment. - Maintain Good Posture
Align your head over your spine. Keep your chin slightly tucked and your neck upright to encourage a natural jaw position. - Be Patient and Consistent
Mewing is not an overnight fix. Even in the most optimistic scenarios, changes occur gradually. Commit to correct tongue posture and be mindful of it throughout the day.
Limitations and Potential Risks
1. Unrealistic Expectations
Many internet discussions portray mewing as a quick fix for jaw issues and overbites. In reality, significant skeletal changes often require orthodontic intervention, especially for adults.
2. Discomfort or Strain
If you force your tongue to maintain an unnatural position for prolonged periods, you may experience jaw or tongue strain. Listen to your body and ease into the practice.
3. Potential for Maladaptation
Improper mewing technique could potentially worsen bite issues if you place excessive anterior (forward) pressure on the teeth. Always ensure you are pressing upward against the palate, not outward against the front teeth.
4. Delaying Proper Treatment
By relying solely on mewing, individuals with severe overbites may miss the ideal window for professional treatment. In growing children and adolescents, early orthodontic intervention can make a significant difference. Delaying this care can lead to more complicated treatments later in life.
Comparing Mewing and Traditional Orthodontics
1. Braces and Clear Aligners
Orthodontic treatments like braces and clear aligners remain the gold standard for correcting misaligned teeth. They can address both skeletal and dental overbites, depending on the severity. Braces and aligners apply controlled force to move teeth into the desired position, while specialized appliances (e.g., headgear, expanders) may guide jaw growth in younger patients.
2. Jaw Surgery
In severe cases where jaw structure is the primary cause of an overbite, orthognathic surgery may be necessary. Surgery can reposition the upper or lower jaw (or both) to create a harmonious bite and improve facial aesthetics. This procedure is typically recommended only after skeletal growth is complete and other orthodontic treatments alone are insufficient.
3. Myofunctional Therapy
This specialized approach trains individuals to use their oral and facial muscles correctly. Like mewing, myofunctional therapy emphasizes proper tongue posture, but it includes professional guidance, exercises, and regular check-ups to ensure correct technique. Myofunctional therapists often collaborate with orthodontists, speech therapists, and ENT specialists to provide a holistic treatment plan.
When Mewing May Be Helpful
- You have a mild overbite without significant jaw discrepancies.
- You want to incorporate better oral posture and breathing habits.
- You plan to use mewing as a supplement to orthodontic care or other therapies.
When to Consult a Professional
- You have a moderate to severe overbite causing functional issues.
- You experience pain or difficulty chewing.
- Your overbite is related to skeletal discrepancies in jaw growth.
- You suspect you need surgical intervention.
Lifestyle Factors That Affect Overbites
Correcting or improving an overbite often involves more than just orthodontic techniques. Your daily habits, posture, and general health can influence the effectiveness of any corrective method, including mewing. Here are some lifestyle factors to consider:
- Breathing Pattern
Chronic mouth breathing can contribute to facial and dental imbalances. If you struggle with nasal breathing due to allergies or structural issues, address these concerns with a healthcare professional to support proper tongue posture. - Sleeping Position
Sleeping on your back with your head properly supported can encourage a healthier jaw and neck alignment. Side sleeping can sometimes cause the lower jaw to shift sideways, potentially exacerbating bite issues. - Diet and Nutrition
A balanced diet with adequate vitamins and minerals supports bone and dental health. Chewing tougher, fibrous foods (like vegetables, fruits, and lean meats) can also promote strong jaw muscles. - Oral Habits
Avoid harmful habits such as nail-biting, prolonged thumb-sucking, or constant gum chewing. These habits can strain the jaw and contribute to misaligned teeth. - Posture
Slouching or craning your neck forward strains the jaw and neck muscles, possibly worsening an overbite. Maintaining an upright posture promotes balanced muscular forces on the jaw.
Frequently Asked Questions (FAQs)
Can mewing alone fix a severe overbite?
Mewing alone is unlikely to fix a severe overbite, especially one rooted in skeletal discrepancies. Professional orthodontic treatment, and possibly jaw surgery, may be necessary in these cases. Mewing can help maintain good tongue posture and oral health but should not be considered a comprehensive solution for severe misalignments.
How long does it take to see results from mewing?
Results vary widely depending on age, genetics, and the severity of the overbite or jaw misalignment. Children and adolescents with developing bones may see faster improvements, while adults may only notice subtle changes over a longer period—if at all. Consistency in technique is key, but there are no guaranteed timelines.
Is mewing safe for everyone?
Mewing is generally considered safe as long as it is practiced correctly. However, individuals should avoid forcing the tongue or jaw into unnatural positions. If you feel pain or discomfort, consult a dental professional to rule out underlying issues.
Do I need any special equipment to start mewing?
No special equipment is required. Mewing primarily involves consciously maintaining proper tongue posture, swallowing technique, and nasal breathing. However, if you have complicated bite issues, seeking guidance from a dentist or orthodontist can ensure you do not cause further misalignment.
Can children benefit from mewing?
Yes, children with developing jaws may benefit from being mindful of proper tongue posture. Early intervention can potentially guide healthier jaw growth. That said, it is crucial to have regular dental check-ups to detect any orthodontic issues early and address them proactively.
How does mewing differ from myofunctional therapy?
Mewing is often self-directed and lacks a standardized, professionally supervised program. Myofunctional therapy, on the other hand, is conducted by trained practitioners who offer personalized exercises, progress monitoring, and collaboration with orthodontic professionals to ensure safe and effective results.
Conclusion
So, does mewing fix overbite? The simple answer is that mewing alone may not fully fix a significant or skeletal overbite, especially in adults. However, it can be part of a broader oral health strategy—particularly for those with mild issues or individuals looking to improve tongue posture and breathing habits. For moderate to severe overbites, professional treatment such as braces, aligners, or even jaw surgery may be necessary for optimal results.
By understanding the fundamental principles of mewing and how it relates to oral posture, you can integrate it into your daily routine as a supportive measure. Just remember that realigning teeth and jaws often requires medical or dental intervention. If you suspect a more serious bite issue, consult an orthodontist or dental professional. They can provide customized advice, ensure you do not delay crucial treatment, and guide you toward the best outcomes for your oral health and facial aesthetics.
Disclaimer: This blog post is for informational purposes only and does not serve as medical or dental advice. Always consult with a qualified dentist, orthodontist, or healthcare professional for personalized evaluation and treatment options related to your specific needs. Mewing techniques should be practiced responsibly, and any severe or persistent issues with bite alignment should be addressed by a certified professional.
