Mewing is a popular self-administered technique rooted in orthotropics, which centers on correcting oral posture by repositioning the tongue. This method involves consistently resting the entire tongue against the roof of the mouth with the lips sealed and breathing through the nose. Proponents pursue mewing to influence facial structure, aiming for a more defined jawline or improved dental alignment. The key question is how frequently the correct posture must be maintained to achieve noticeable results.
The Ideal Duration: Sustained Posture
The underlying theory of mewing suggests that facial and jaw structure is shaped by the cumulative, gentle forces exerted by the tongue over time. The goal is to make the proper tongue position a continuous and unconscious habit, rather than performing a daily exercise for a set period. Advocates propose that the tongue should ideally be resting against the palate twenty-four hours a day, seven days a week, including while sleeping and swallowing. This constant application of upward pressure against the maxilla, or upper jaw, is believed to be the mechanism by which bone remodeling and aesthetic changes occur.
Key Elements of Proper Technique
Achieving the correct posture requires engaging the entire tongue, including the often-neglected posterior third, against the hard palate. The correct position, sometimes called the “Mew spot,” involves ensuring the tongue does not touch the front teeth but rests flatly against the roof of the mouth from front to back. A common method to ensure the back of the tongue is engaged is to perform a “suction hold.” This involves using a quick swallow to vacuum the tongue against the palate, creating a seal that should be maintained without undue strain. The teeth should be lightly touching or close together, and the lips must be sealed to promote exclusive nasal breathing, which is considered integral to the overall correct oral posture.
Structuring Active Daily Practice
Since maintaining the posture constantly is challenging for beginners, the approach often shifts to active, focused practice sessions to build muscle memory. Many individuals find success by scheduling short, dedicated periods throughout the day to consciously check and correct their tongue position. For example, focused sessions of 5 to 15 minutes, repeated several times daily, can help train the muscles involved in the suction hold.
A progressive approach might involve aiming for one hour of conscious “suction mewing” daily during the first few weeks, gradually increasing the duration as endurance improves. Habit formation can be supported by linking the posture check to existing daily activities, such as looking in a mirror or stopping at a traffic light. Setting digital reminders serves as another practical cue until the proper posture becomes an automatic habit.
Limitations and Expert Viewpoints
Mewing is a self-directed method that lacks robust, peer-reviewed scientific backing within mainstream medicine and dentistry. The changes reported by individuals are largely anecdotal and have not been confirmed by extensive clinical research.
Organizations such as the American Association of Orthodontists remain skeptical, noting that facial structure is primarily determined by a complex interplay of genetics and skeletal growth patterns. In adults, significant alteration of bone structure through gentle pressure alone is unlikely, as skeletal growth is largely complete.
Furthermore, attempting to apply excessive or uneven force can potentially lead to unintended consequences, such as misalignment of teeth or jaw discomfort. For individuals with existing severe malocclusions or structural concerns, consulting a licensed orthodontist or myofunctional therapist is the recommended course of action, as evidence-based treatments are available.