What Is Mewing

Jun 29 14:18

6 mins read

1. Introduction to Mewing

Mewing is a form of oral posture training that involves consciously positioning your tongue against the roof of your mouth. It’s named after Dr. John Mew and his son Dr. Mike Mew, British orthodontists who advocate for a field of orthodontics known as orthotropics—a discipline that emphasizes facial development through proper posture, breathing, and jaw alignment.

At its core, mewing involves retraining how you rest your tongue, swallow, and breathe, with the goal of improving both appearance and function of the facial structure.

2. The Origins of Mewing

The technique was pioneered by Dr. John Mew in the 1970s. His belief was that modern diets and lifestyles—characterized by soft foods and mouth breathing—were causing poor facial development, especially in children.

His approach contrasted with traditional orthodontics, which often involves braces and extractions. Instead, orthotropics aims to guide facial growth naturally by encouraging better posture, particularly of the tongue, jaw, and neck.

While controversial in the mainstream orthodontic community, the philosophy gained popularity online in the 2010s, especially after Dr. Mike Mew began posting educational content on YouTube.

3. How Does Mewing Work?

Mewing is based on the idea that tongue posture influences facial bone structure. According to proponents, keeping your tongue pressed against the palate (the roof of your mouth) exerts a gentle, constant force that may guide bone remodeling over time.

It also promotes nasal breathing, which is believed to be healthier than mouth breathing. Nasal breathing filters, warms, and humidifies air, while mouth breathing is associated with poor jaw development and other health issues.

The basic principles of mewing include:

Keeping your entire tongue (especially the back) pressed against the roof of your mouth
Keeping your lips sealed and teeth lightly touching
Breathing through your nose exclusively
Maintaining good neck and back posture

4. Proper Mewing Technique

Many people think they’re mewing correctly, but miss key aspects. Here’s a step-by-step guide to proper mewing:

Step 1: Close Your Lips

Keep your lips gently sealed at all times unless speaking or eating.

Step 2: Breathe Through Your Nose

Nasal breathing is essential. Mouth breathing negates the effects of mewing.

Step 3: Engage the Entire Tongue

This is the most critical part. The entire tongue, including the back third, must press against the palate. This is often difficult and takes practice.

Step 4: Light Teeth Contact

Your teeth should lightly touch without clenching or grinding.

Step 5: Maintain Good Posture

Your head should be aligned with your spine, not tilted forward. A forward head posture reduces the effectiveness of mewing.

Tip: Swallowing correctly (using your tongue rather than cheek muscles) is a sign you’re on the right track.

5. The Alleged Benefits of Mewing

Mewing is associated with a wide range of potential benefits, although not all are backed by scientific evidence. Here’s what proponents claim:

1. Improved Jawline and Facial Aesthetics

Consistent mewing may result in a sharper jawline, defined cheekbones, and a more forward-grown midface.

2. Better Posture

Proper tongue and neck alignment encourage overall postural improvements.

3. Improved Nasal Breathing

Mewing helps open up the airways and can reduce dependence on mouth breathing.

4. Reduced Sleep Apnea and Snoring

By promoting better airway structure, some users claim mewing helps alleviate mild sleep-disordered breathing.

5. Orthodontic Benefits

Mewing is often promoted as a way to naturally widen the palate and reduce dental crowding, especially in younger individuals.

6. What the Science Says

As of now, scientific research on mewing is limited. Here’s what we know:

The position of the tongue does influence the growth of the maxilla (upper jaw), especially in children.
Craniofacial development is responsive to environmental and muscular forces during early growth stages.
However, evidence for mewing in adults is anecdotal. Bone remodeling slows down significantly after puberty, making dramatic changes unlikely.

A few small studies support aspects of orthotropics, especially in children, but more peer-reviewed research is needed to confirm long-term effects in adults.

That said, promoting better breathing and posture is universally seen as beneficial, regardless of facial aesthetics.

7. Common Mistakes and Misconceptions

Mewing may seem simple, but many people make mistakes that reduce its effectiveness:

Mistake 1: Only Using the Tip of the Tongue

True mewing requires pressing the entire tongue, not just the tip, against the palate.

Mistake 2: Clenching the Jaw

Mewing involves light contact between the teeth, not grinding or clenching.

Mistake 3: Ignoring Posture

A forward head posture negates much of the benefit. Always maintain a neutral spine.

Mistake 4: Expecting Instant Results

Bone remodeling takes months or years, especially in adults. Be patient.

Mistake 5: Breathing Through the Mouth

Mouth breathing completely undermines mewing. Nasal breathing is a must.

8. Before and After Results

Many users have shared before-and-after photos showing dramatic changes after months or years of mewing. These usually include:

More defined jawlines
Prominent cheekbones
Narrower, more symmetric noses
Reduced facial bloating

However, results vary based on:

Age (younger users see more dramatic results)
Genetics
Consistency and proper technique
Overall health and diet

It’s important to view these transformations with skepticism. Some changes may be due to weight loss, lighting, or natural growth rather than mewing alone.

9. Who Can Benefit from Mewing?

While anyone can try mewing, some groups may benefit more:

Children and Teenagers

Their bones are still developing, so proper tongue posture can guide facial growth naturally.

People with Mouth Breathing Issues

Mewing can retrain breathing habits and improve airway function.

Individuals Concerned with Facial Aesthetics

Those seeking subtle improvements to facial symmetry or structure may benefit with consistent effort.

Orthodontic Patients

Some orthodontists use similar techniques to guide jaw expansion or bite correction in younger patients.

10. Risks and Considerations

Mewing is generally safe, but a few points of caution:

Over-clenching can cause jaw pain or temporomandibular joint (TMJ) issues.
Incorrect technique may lead to frustration or no results.
Overhyped expectations—mewing is not plastic surgery and won’t transform facial structure overnight.
People with existing orthodontic appliances or dental conditions should consult a professional before trying mewing.

It’s also worth noting that mewing is not a substitute for medical advice. If you have breathing problems, sleep apnea, or jaw pain, see a qualified healthcare provider.

11. Final Thoughts: Is Mewing Worth It?

Mewing is not a miracle cure, but it does offer some compelling reasons to try:

It promotes better oral and postural habits
It encourages nasal breathing, which is healthier
It may lead to subtle improvements in facial structure over time
It’s free, non-invasive, and easy to incorporate into your daily life

However, the claims of dramatic jawline transformations in adults should be viewed with caution. While children and teens may see more noticeable skeletal changes, adults are more likely to benefit from functional improvements rather than drastic aesthetic changes.

In the end, mewing is about long-term consistency, not quick fixes. Combined with a healthy lifestyle, good diet, and proper posture, it can be a valuable tool in optimizing facial structure and breathing.

Bonus: Mewing Tips for Beginners

Start slow: Don’t force your tongue too hard at first.
Use reminders: Sticky notes

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