What Is Mewing?
Mewing is a technique that involves placing your tongue flat against the roof of your mouth. The purpose is to maintain proper oral posture in order to encourage favorable facial growth and jaw alignment. It’s named after Dr. Mike Mew, an orthodontist who promoted the practice of “orthotropics,” which emphasizes natural growth guidance through correct tongue posture, balanced breathing, and proper swallowing techniques.
Key Principles of Mewing
- Tongue Placement: Keep your tongue entirely on the palate, from the tip just behind your front teeth (but not pressing against them) to the back of the tongue making contact with your soft palate if possible.
- Lip Seal: Keep your lips closed gently without straining.
- Breathing Through the Nose: Mewing encourages nasal breathing, which is believed to be better for facial development and overall health.
- Teeth Slightly Apart or Lightly Touching: Clenching is discouraged. The jaw should remain relaxed yet supported by proper tongue posture.
Many mewing enthusiasts claim that consistent application of these techniques can lead to improved facial symmetry, a more defined jawline, and even a reduction in mouth breathing. While the concept appears simple, correct execution and consistency determine the extent of the results you might experience.
The Science Behind Mewing Results
Some of mewing’s claims rest on principles observed in orthodontics and facial growth. According to orthotropic theory, proper tongue posture exerts an upward and forward force on the maxilla (upper jaw), which may encourage better facial development. When your tongue is not correctly positioned—especially when you habitually mouth breathe—it can lead to a longer, narrower face shape and a weaker jawline over time.
Potential Benefits
- Improved Jaw Definition: With the tongue pushing upwards against the palate, your upper jaw might be better supported, which could give the appearance of a stronger jawline.
- Enhanced Facial Balance: Proper tongue posture can promote a more balanced facial structure, potentially improving alignment between your upper and lower jaws.
- Reduction in Mouth Breathing: Mewing often promotes nasal breathing. Nasal breathing is linked to better airway function, reduced snoring, and potentially fewer dental issues like gum disease.
- Better Posture Overall: Some people report a positive carryover effect to their neck and head posture, which can further define the jawline and improve overall appearance.
Current Debates in the Scientific Community
It’s important to note that the scientific community has not unanimously accepted mewing as an evidence-based solution for orthodontic problems. Much of the supportive evidence is anecdotal, stemming from personal testimonies and non-peer-reviewed case studies. Nonetheless, many people find it worthwhile to try, especially if they aim to improve facial posture and reduce chronic mouth breathing.
How to Practice Mewing Step-by-Step
Achieving noticeable mewing results hinges on mastering technique and practicing it consistently. Here is a clear breakdown:
- Find Your Tongue’s Resting Position
- Gently press your tongue against the roof of your mouth.
- Make sure the entire tongue (not just the tip) makes contact with your palate.
- Avoid pressing the tongue too hard against your front teeth.
- Close Your Lips
- Keep your lips together in a relaxed manner.
- Make sure you are breathing through your nose.
- Do not clench your jaw.
- Relax Your Jaw
- Your teeth can be slightly apart or lightly touching.
- Maintain a comfortable, natural position without tension.
- Engage Proper Swallowing
- When you swallow, press your tongue against the roof of your mouth, and swallow without your cheeks doing the work.
- Try to minimize the use of facial muscles around your lips and cheeks when swallowing.
- Practice Consistency
- Attempt to hold this posture throughout the day.
- Periodically check your posture when you feel yourself slouching or mouth breathing.
- Exercise the Muscles (Advanced Practice)
- Some mewing advocates incorporate gentle chewing exercises with harder foods like carrots or gum to build jaw strength.
- Be cautious about overworking your muscles and do not chew excessively.
Practicing these steps daily can help you transition from poor oral posture to proper tongue posture. However, you should remember that mewing is more of a long-term lifestyle change than a quick fix.
Factors That Influence Mewing Results
While many are eager to see dramatic mewing results, several factors affect the degree and speed of changes:
- Age
- Children and teenagers may see more pronounced changes because their facial bones are still growing.
- Adults can still benefit, but changes might be subtler and take longer.
- Genetics
- Your genetic makeup plays a significant role in your facial structure.
- Mewing can encourage minor skeletal adjustments and muscular changes, but it may not override strong genetic predispositions.
- Consistency
- You must maintain correct tongue posture throughout the day.
- Sporadic attempts or neglecting mewing for days or weeks at a time can stall your progress.
- Overall Health and Posture
- Adequate sleep, balanced nutrition, and good overall posture can complement mewing.
- Staying hydrated and consuming enough proteins and vitamins may benefit muscle and bone health.
- Severity of Existing Dental or Skeletal Issues
- If you have severe malocclusion (misalignment of teeth) or complex jaw issues, mewing alone may not suffice.
- Consulting an orthodontist or dentist is essential if you experience jaw pain or other serious concerns.
Common Mewing Mistakes and How to Avoid Them
To maximize mewing results, it’s important to avoid common pitfalls:
- Pressing Too Hard on the Front Teeth
- Your tongue’s tip should rest just behind your front teeth.
- Pressing directly against the teeth can shift them forward or cause discomfort over time.
- Clenching the Jaw
- Mewing aims for a relaxed yet supportive tongue posture.
- Constantly clenching can lead to jaw pain and may not yield better results.
- Overcomplicating Swallowing
- While correct swallowing is vital, do not force your tongue or face muscles to move unnaturally.
- A smooth swallow with the tongue pressing upward is sufficient.
- Impatience and Inconsistency
- Many people give up because they expect overnight transformations.
- Improvement in facial structure often takes months or years of diligent practice.
- Neglecting Overall Facial Posture
- Keep your neck aligned and your chin slightly tucked.
- Slouching or constantly looking down at your phone can counteract potential benefits.
Realistic Timeline: When Will You See Mewing Results?
One of the most frequent questions about mewing is: How long does it take to see results? There is no single answer because factors like age, consistency, and genetic predisposition all play a role. However, here are some general guidelines:
- Short-Term (2–3 Weeks)
- You may notice improved nasal breathing and reduced mouth breathing.
- Jaw tension might decrease as you build better oral posture habits.
- Mid-Term (3–6 Months)
- Subtle changes in facial muscle tone could become noticeable.
- You might see slight improvements in jawline definition, especially in selfies or before-and-after photos.
- Long-Term (6–24 Months)
- More tangible skeletal adaptations can occur, particularly if you are still growing (as a teen or young adult).
- Some adults also report improved facial structure, but changes often remain subtle or moderate.
Keep your expectations realistic. While certain individuals share dramatic transformations online, many factors can influence results, including their initial facial structure and whether they combined mewing with orthodontic treatments or lifestyle changes.
Enhancing Mewing Results With a Healthy Lifestyle
Mewing may offer noticeable improvements, but it works best in conjunction with a well-rounded approach to health and wellness. Consider the following strategies:
- Optimize Your Nutrition
- Adequate protein intake supports muscle maintenance and growth, including the tongue and facial muscles.
- Calcium, vitamin D, and other minerals help maintain bone health, which can be crucial for facial development.
- Stay Active and Practice Good Posture
- Engage in exercises that strengthen your neck and upper back, such as yoga or lightweight resistance training.
- Good posture throughout the day complements mewing, ensuring that your head, neck, and jaw remain aligned.
- Focus on Sleep Quality
- Poor sleep posture can contribute to mouth breathing and jaw misalignment.
- Consider side sleeping or using a supportive pillow that keeps your neck aligned.
- Practice Mindful Breathing
- Dedicate a few minutes daily to focus solely on nasal breathing.
- Mindful breathing can reduce stress and encourage consistent nasal airflow, reinforcing the benefits of mewing.
- Manage Stress
- Chronic stress can lead to teeth grinding (bruxism) and jaw tension, which counteracts mewing’s goals.
- Meditation, exercise, or hobbies can help relieve stress and keep facial muscles relaxed.
Should You Combine Mewing With Orthodontic Treatments?
If you are dealing with significant orthodontic issues, mewing alone might not be sufficient to correct them. Braces, aligners, or other orthodontic treatments may be necessary, especially in cases of:
- Severe crowding or crooked teeth
- Complex bite issues (overbite, underbite, crossbite)
- Jaw pain or temporomandibular joint disorders (TMD)
While mewing can offer supportive benefits, always consult a qualified orthodontist or dentist if you experience persistent dental or jaw problems. In some situations, an integrated approach—combining orthodontics, orofacial myology, and proper tongue posture—delivers the best outcomes.
Mewing Success Stories and Case Studies
Anecdotal reports of dramatic mewing results abound. While some might be exaggerated or combined with other interventions, many people do experience noticeable positive changes. These transformations often include:
- A sharper, more prominent jawline
- Improved facial symmetry
- Reduced or eliminated mouth breathing
- Better alignment between the upper and lower teeth
Self-Reported Case Studies
- Teenage Mewing: A 15-year-old who started mewing and corrected mouth breathing reported significant jawline definition within a year. Because teenage facial structures are still developing, the upward and forward force of the tongue can help guide growth more dramatically.
- Adult Mewing: A 30-year-old documented slight improvements in facial tone and a more chiseled appearance over 18 months. However, changes were subtle compared to younger practitioners.
- Post-Orthodontic Maintenance: Individuals who had braces or aligners found mewing helpful in maintaining their newly aligned teeth and preventing relapse into poor oral posture.
These stories highlight that consistency, age, and baseline facial structure significantly influence outcomes.
Potential Risks and Limitations of Mewing
Although mewing is generally considered safe, you should be aware of potential downsides or limitations:
- Dental Shifting
- Improper tongue placement (pressing on the teeth rather than the palate) could contribute to unwanted tooth movement over time.
- Jaw or Facial Muscle Strain
- Overly forceful tongue posture and clenching can cause jaw pain or tension headaches.
- Lack of Scientific Consensus
- Many claims are based on anecdotal evidence and informal case studies, meaning results may vary greatly.
- Not a Substitute for Professional Care
- If you have serious dental misalignments, only a trained professional can provide reliable corrections.
Mewing is best viewed as an adjunct to a healthy oral posture routine and not a cure-all for every facial or dental concern.
Frequently Asked Questions About Mewing Results
Can adults see significant mewing results?
Yes, adults can notice improvements, but changes tend to be more subtle than those in children and teenagers. Consistency, proper technique, and a healthy lifestyle can enhance your chances of seeing positive effects.
How can I verify if I am mewing correctly?
You can perform periodic checks in front of a mirror or consult videos from trusted orthodontists or orofacial myologists. Look for a natural lip seal, no strain on your facial muscles, and full tongue contact with the palate.
Does mewing hurt?
Mewing should not cause pain. Mild discomfort or muscle fatigue is normal when you first begin, but it should subside once you adapt. If you experience persistent pain, consult a professional.
Can mewing fix crooked teeth?
If you have severe misalignment, you may need orthodontic treatment. Mewing may help maintain good posture and potentially prevent some shifting, but it is not a replacement for professional dental care.
Is it necessary to mew at night?
Mewing at night is beneficial but challenging because oral posture can change unconsciously during sleep. Using nasal strips or practicing better sleep posture can help reinforce mewing principles.
Conclusion
Mewing offers a fascinating exploration into how simple changes in oral posture may influence facial aesthetics and breathing habits. Many people find it attractive because it’s non-invasive and free to practice. Consistent mewing might lead to a more defined jawline, better facial symmetry, and improved nasal breathing habits—especially if you are still growing or if you pair mewing with a healthy lifestyle.
However, it is crucial to maintain realistic expectations. Dramatic transformations are not guaranteed, and consistent practice over an extended period is key. If you have significant orthodontic concerns or jaw pain, consult a qualified professional for personalized guidance.
Ultimately, mewing could be a practical technique to incorporate into a holistic self-improvement plan. By keeping your tongue on the roof of your mouth, focusing on nasal breathing, and maintaining good overall posture, you stand a better chance of achieving the look and health benefits you desire.
Disclaimer: The information provided in this blog post is intended for general educational purposes and should not be considered medical or dental advice. Always consult a qualified healthcare professional or orthodontist for personalized guidance regarding your specific situation, particularly if you have ongoing concerns or experience discomfort related to your jaw, teeth, or oral health.
