Mewing is a non-surgical technique, rooted in orthotropics, that has gained popularity for its supposed ability to improve facial structure and promote nasal breathing. This practice focuses on maintaining a precise resting posture for the tongue and jaw. Individuals often seek to understand the necessary daily duration and consistency required to integrate this posture into their daily lives for optimal results.
Understanding Proper Tongue Posture
The foundation of the practice centers on placing the entire tongue against the palate, or the roof of the mouth, to create upward and forward pressure. To achieve the correct resting posture, the tip of the tongue should rest just behind the front teeth, without touching them, on the incisive papilla. The posterior third of the tongue, often the most challenging part to engage, must also be pressed firmly against the soft palate, creating a suction-like seal.
This suction hold distinguishes standard or “soft” mewing, which relies on light, consistent force to maintain the tongue’s elevated position. Soft mewing is designed to be a comfortable, sustained posture that can be held for long periods without excessive facial strain. A helpful technique for finding this position involves swallowing, as the tongue naturally presses against the palate during the action.
In contrast, “hard” mewing involves actively applying maximal, intense pressure against the maxilla, often accompanied by forceful swallowing and chin tucks. Proponents believe this intensified method may accelerate changes to the underlying bone structure. However, this aggressive approach can lead to quicker muscle fatigue and carries a heightened risk of improper technique due to the sheer force exerted. The primary mechanical objective remains the same: to keep the entire tongue elevated and engaged with the palate.
Consistency: The Required Daily Commitment
The core philosophy suggests that for the practice to be effective, the proper tongue position must be maintained constantly, ideally 24 hours a day while awake. The goal is a complete habit replacement, transforming the tongue’s resting position into an unconscious reflex. Proponents argue that continuous, light pressure over many months is what drives any potential changes in the craniofacial structure.
For beginners, consciously holding the tongue in the correct position can be difficult. Short, focused practice sessions, perhaps five to ten minutes several times daily, are a common strategy for building awareness and developing initial muscle memory. The true intent, however, is to transition this conscious effort into an unconscious, all-day posture, similar to maintaining good body posture.
Some practitioners suggest a minimum of six hours of dedicated, focused practice per day is necessary to begin seeing noticeable soft tissue changes. Achieving true muscle memory, where the tongue automatically reverts to the elevated position, is a gradual process that can take many months of consistent application. Bone remodeling, if it occurs, is a biological process that proponents acknowledge can take a year or more, especially in adults. The commitment is less about a specific daily timer and more about a complete, consistent lifestyle change.
Current Scientific Evidence and Potential Side Effects
Despite its popularity on social media, mewing lacks support from established, peer-reviewed orthodontic and medical literature. Major professional organizations, such as the American Association of Orthodontists, state there is no credible scientific research to back claims that simple tongue posture alone can reshape the jawline or correct dental misalignment in adults. The perceived benefits are largely based on anecdotal accounts and personal testimonies.
The practice is not without potential negative consequences, particularly when an individual uses excessive force or an incorrect technique. Applying uneven or constant, high pressure to the palate, as in hard mewing, can lead to unintended dental shifts, pushing some teeth forward or creating new gaps between them. This can worsen existing bite problems or complicate future orthodontic treatment.
Over-engagement of the jaw muscles can also contribute to temporomandibular joint (TMJ) discomfort or pain, along with general jaw fatigue. Before attempting this posture change, it is advisable to consult a medical professional, such as an orthodontist or an ear, nose, and throat (ENT) specialist. A professional can assess the current oral structure and offer guidance on safe myofunctional practices.