What Is Mewing?
Mewing is a facial posture technique that involves placing your tongue flat against the roof of your mouth, including the back of the tongue, while keeping your teeth lightly touching (or slightly apart) and your lips sealed. Proponents believe that consistently maintaining this posture re-trains your muscles and facial bones, potentially leading to:
- A more defined jawline
- Straighter teeth or reduced orthodontic relapse
- Improved breathing, particularly nasal breathing
The idea is that by ensuring your tongue sits on the palate instead of resting at the bottom of your mouth, you can influence the shape of your facial bones over time. This concept has gained popularity online because it seems straightforward and non-invasive. Yet the big question remains: is mewing bad for you, or is it beneficial?
History and Background of Mewing
The term “mewing” comes from Dr. John Mew and his son, Dr. Mike Mew, both of whom are British orthodontists. Dr. John Mew introduced a philosophy called Orthotropics, which focuses on guiding facial growth in children through proper posture of the tongue, lips, and jaws. Dr. Mike Mew further popularized these concepts, particularly on YouTube and social media, where the technique spread rapidly.
The original goal was to use correct oral posture to improve jaw alignment and facial development in children, potentially reducing the need for invasive orthodontic work later in life. However, the internet embraced the idea for adults as well, particularly because of the promise of a more chiseled jaw and better facial symmetry. While the method’s popularity soared, the orthodontic community has had mixed reactions, with some expressing skepticism over the long-term effects on adults who have completed their growth phases.
How Does Mewing Work?
Mewing is based on the principle that bones in the face and jaw can adapt over time in response to consistent pressure, especially when you are still in the growing phase. In younger individuals, the facial bones are more malleable, so changing tongue posture could theoretically impact the facial structure significantly.
Here’s a simplified breakdown of how it’s supposed to work:
- Tongue Posture: Mewing requires placing your entire tongue against the roof of your mouth. This constant upward pressure might help maintain or expand the upper jaw’s shape.
- Teeth Placement: Practitioners are often advised to keep teeth either very lightly touching or slightly apart, ensuring the jaw remains in a “neutral” position.
- Lip Seal: You keep your lips sealed gently. This practice can help encourage nasal breathing rather than mouth breathing, which might improve overall facial posture.
- Consistency Over Time: By adopting this posture as often as possible—ideally throughout the day, when talking, and even when sleeping—proponents believe you train your muscles and bones to hold your face and jaw in a more “ideal” alignment.
However, scientific backing for these specific claims varies. While orthodontic principles support the idea that jaw shape can be influenced in growing children, the effectiveness in fully developed adults is less clear.
Potential Benefits of Mewing
Before we address whether mewing is bad for you, let’s look at some potential benefits that might explain why so many people find it appealing.
Improved Facial Aesthetics
The major selling point of mewing is the promise of a more defined jawline and balanced facial structure. Anecdotal testimonies from people who practice mewing, especially younger individuals, suggest subtle improvements in facial appearance over extended periods. Although these outcomes are not guaranteed, the possibility of non-surgical facial enhancement attracts a huge following.
Better Posture and Muscular Engagement
In addition to facial changes, mewing might help you become more mindful of your posture overall. When you place your tongue against your palate, you’re more likely to hold your head upright and avoid protruding your neck forward. Good posture can alleviate some strain on the neck and back, although this is more of a secondary benefit.
Promotion of Nasal Breathing
Mewing advocates emphasize breathing through your nose rather than your mouth. Nasal breathing offers numerous benefits, including better filtration of air, humidification, and even improved oxygen uptake. By sealing your lips, you force your body to rely on the nasal passages, which might improve overall respiratory health.
Orthodontic Stability
Some people believe that mewing helps retain orthodontic work by minimizing mouth-breathing habits and promoting a stable environment for teeth alignment. If you are someone who has had braces or aligners, maintaining proper tongue posture and breathing patterns might support the results of your orthodontic treatment.
Is Mewing Bad for You? Possible Risks and Concerns
Now, let’s tackle the question on everyone’s mind: Is mewing bad for you? Generally, mewing is considered a low-risk practice because it involves just adjusting your tongue and facial posture. However, problems can arise when people practice it incorrectly or apply extreme force. Here are some potential risks and concerns:
Jaw and Bite Issues
If you clench your jaw or force your teeth to fit into an unnatural position, you might experience discomfort or pain in the jaw joint (the temporomandibular joint, or TMJ). Over time, misaligned pressure could aggravate or even cause TMJ disorders.
Overemphasis on Force
Some online tutorials or social media posts might suggest pushing your tongue against your palate vigorously to speed up results. This aggressive approach can cause strain, leading to headaches, tooth pain, or gum irritation. Remember: more pressure does not necessarily mean faster or better results.
Lack of Professional Guidance
A significant concern among dental and orthodontic professionals is that untrained individuals might attempt to self-treat complex orthodontic issues or jaw misalignments with mewing. Without proper guidance, these attempts may exacerbate existing issues, such as a bad bite or dental crowding.
Unrealistic Expectations
Many people start mewing hoping for dramatic changes in a short time. In reality, facial bone changes occur very slowly, especially in adults. This can lead to frustration, and some might continue to force the posture incorrectly out of impatience, risking unwanted side effects.
Potential Impact on Speech
If you constantly try to keep your tongue pressed against your palate without breaks, you might notice short-term speech difficulties or a lisp. Proper mewing should not interfere excessively with speech, but overemphasis or incorrect technique can disrupt normal tongue movements.
In most cases, mewing is not inherently “bad” for you if done gently and mindfully. The biggest issues typically arise from improper technique, excessive force, or unrealistic beliefs about immediate transformation.
Common Mewing Mistakes to Avoid
To ensure you don’t run into problems, it’s crucial to avoid some common pitfalls:
- Applying Too Much Pressure: Firm but gentle contact is the goal. Don’t shove your tongue upward forcefully.
- Constantly Clenching: You should not clench your jaw or grind your teeth when you mew. Aim for a neutral bite.
- Forgetting to Breathe Properly: Lip seal and nasal breathing are part of mewing. If you catch yourself mouth-breathing, refocus on keeping your lips closed and breathe through your nose.
- Skipping Professional Advice: If you have a significant orthodontic or jaw issue, consult a professional rather than relying solely on mewing to resolve the problem.
- Expecting Overnight Changes: Any potential changes to facial structure will take time—often months or even years for subtle differences.
How to Practice Mewing Correctly
If you decide to explore mewing, follow these guidelines to minimize risks and maximize potential benefits:
- Relax Your Jaw: Start by ensuring your jaw is in a neutral position. Don’t clench or force your teeth together hard. A light touch or slight separation is ideal.
- Find Your Palatal “Sweet Spot”: Gently press the entire length of your tongue against the roof of your mouth, from the tip (just behind your front teeth) to the back.
- Keep Your Lips Sealed: Relax your lips and keep them lightly closed. This helps promote nasal breathing.
- Maintain Nasal Breathing: Inhale and exhale through your nose. If you find this challenging, work on correcting any nasal blockage or congestion.
- Check Your Neck and Head Posture: Keep your head aligned with your spine. Avoid craning your neck forward or tilting your head too far back.
- Practice Consistently: Make mewing a habit throughout the day. With time, it will become second nature, and you’ll catch yourself if you slip back into an open-mouth or downward-tongue posture.
- Avoid Overcompensation: If you feel soreness, significant jaw pain, or headaches, dial back the intensity. Mewing should not be painful or cause severe strain.
When to Seek Professional Advice
Mewing is not a substitute for orthodontic treatment or professional medical care. You should consider seeking advice from a dentist, orthodontist, or orofacial myologist if you:
- Have existing orthodontic issues or a complex jaw misalignment.
- Experience chronic pain in your jaw, teeth, or facial muscles.
- Notice you have persistent difficulty breathing through your nose.
- Have been mewing for a while but only experience discomfort or no progress.
A professional can guide you on whether mewing is suitable for your situation, and they can monitor your progress to ensure that you’re applying the technique correctly and safely. In some cases, you might need a more comprehensive approach, such as braces, aligners, or jaw surgery.
Realistic Expectations: What Results Can You Expect?
The biggest reason people ask, is mewing bad for you? is because they worry about potential side effects or the disappointment of not achieving the promised results. Let’s lay out some realistic expectations.
Gradual Changes
Facial bones do not significantly shift overnight. If any change occurs, it’s usually subtle and most noticeable if you begin mewing at a younger age while still growing.
Individual Variability
Each person has different genetics, facial structures, and lifestyle habits. Some might see changes in their jawline, posture, and breathing, while others might not experience any visible results. The same technique can produce different outcomes depending on age, consistency, and individual anatomy.
Supportive, Not Transformative
Mewing may help you develop better tongue and posture habits. This could indirectly contribute to improved facial symmetry and stable orthodontic work, especially if you are trying to maintain the results of braces or aligners. However, expecting mewing to singlehandedly fix severe orthodontic problems or dramatically change an adult face is unrealistic.
No Miracle Cure
Some online claims promise extreme before-and-after transformations simply from mewing. Often, other factors are at play—such as dental work, weight loss, or natural growth (for adolescents). Mewing is best viewed as a supportive technique for oral posture and potentially mild aesthetic refinement, rather than a magical cure-all.
Conclusion
Is mewing bad for you? In most cases, the answer is no—especially if you approach it with realistic expectations, proper technique, and a mindful attitude. At its core, mewing is about maintaining healthy oral posture, which includes:
- Keeping the tongue on the roof of your mouth
- Fostering nasal breathing
- Practicing good head and neck alignment
These habits are generally beneficial if done gently and without excessive force. However, mewing should never be viewed as a shortcut or a replacement for professional dental or medical care. If you have existing orthodontic issues, TMJ pain, or concerns about your facial structure, it’s wise to consult a qualified professional before committing to any self-guided technique.
Mewing can support good posture, possibly help maintain orthodontic results, and encourage nasal breathing—none of which are inherently harmful. Yet, the practice can become detrimental if you overdo it, apply too much pressure, or rely on mewing alone to resolve serious orthodontic or skeletal problems. A balanced approach guided by both curiosity and caution is the best path forward.
Disclaimer: This article is for informational purposes only and is not a substitute for professional dental, medical, or orthodontic advice. Always consult a qualified health professional regarding any questions or concerns you may have about your oral health or facial structure.
