Mewing is the practice of maintaining a specific tongue posture where the entire tongue rests against the roof of the mouth (the palate), with the lips sealed and the teeth lightly touching. Proponents suggest that consistent application can influence facial structure, potentially leading to a more defined jawline and improved nasal breathing. However, achieving full tongue-to-palate contact is complicated when an existing structural issue, such as an overbite, is present. An overbite, clinically known as Class II malocclusion, creates anatomical barriers that prevent the tongue from naturally adopting the desired high-and-forward resting position.
Understanding the Overbite Challenge
An overbite is defined by the upper teeth significantly overlapping the lower teeth, often resulting from the lower jaw (mandible) being recessed relative to the upper jaw (maxilla). This skeletal discrepancy, often described as a retrognathic profile, limits the physical space available for the tongue within the oral cavity. Standard Mewing relies on the tongue creating a subtle vacuum against the palate to exert upward and forward pressure.
In a Class II malocclusion, the lack of forward mandibular support means the posterior third of the tongue tends to drop down and back toward the throat. The excessive vertical overlap of the front teeth (overjet) can also mechanically obstruct the tip of the tongue from resting comfortably behind the incisors without pushing them forward. This anatomical conflict requires a strategic modification to the tongue’s resting posture to avoid negative outcomes. The goal shifts from immediate full suction to progressive engagement, particularly of the muscle groups furthest back in the mouth.
Modified Tongue Posture for Overbite
The modified technique prioritizes engaging the very back of the tongue first, which is often the most difficult part to lift in a recessed jaw structure. To initiate this, use the “swallow-hold” method: take a small sip of water or saliva and focus on how the back third of the tongue naturally rises to meet the soft palate during the action. The objective is to pause and hold the tongue in that momentary high position after the swallow is complete, sealing it against the palate using light suction.
The next step involves managing interference from the front teeth, a common error that can worsen the bite if done incorrectly. The tip of the tongue should rest gently on the alveolar ridge (the small bump just behind the upper front teeth), but it must not apply direct forward pressure against the teeth themselves. If the overbite is pronounced, some practitioners suggest allowing the teeth to remain slightly apart initially, focusing solely on posterior tongue engagement and maintaining a sealed lip posture.
Achieving full, consistent suction across the entire palate will be a gradual process, potentially taking many months as the tongue muscles develop strength. Rather than aggressive force, which is counterproductive and potentially harmful, the focus should be on gentle, continuous contact. Consistency in maintaining this light, upward-only pressure, especially from the back of the tongue, is the long-term goal, gradually working toward full palate adhesion.
Monitoring Progress and Recognizing Incorrect Application
Because attempting to correct a structural issue like an overbite can introduce improper forces, it is important to monitor for signs of incorrect application. A common sign of doing the technique too aggressively is the development of temporomandibular joint (TMJ) discomfort. This can manifest as clicking, popping, or a grating sensation when the mouth is opened or closed, indicating stress on the jaw joint.
Other negative indicators include persistent pain or tenderness in the jaw, facial muscles, or temples, suggesting excessive clenching or uneven muscle strain. Unilateral muscle soreness, where one side of the face or jaw is more fatigued than the other, can signal an asymmetric application of force. If the front teeth feel sore or the space between the upper and lower teeth increases, the tongue may be pushing forward instead of upward, which can worsen dental alignment.
If persistent pain, headaches, or jaw locking occurs, it indicates that self-correction has reached its limit or the technique is being executed improperly. Consulting with an orthodontist or a specialized myofunctional therapist is necessary to assess the jaw relationship and address any developing temporomandibular disorders. Continuing with a painful or incorrect technique risks exacerbating the existing malocclusion and causing long-term joint damage.
Setting Realistic Skeletal Expectations
For individuals who have completed their natural growth phase, tongue posture alone has limited ability to fundamentally change an established skeletal overbite. The bones of the adult face have fused, and the forces generated by the tongue are insufficient to produce significant forward movement of the maxilla or mandible, particularly in severe Class II cases. Any expected change should be viewed as a subtle alteration in dental alignment, muscle tone, or postural improvement, not a complete reversal of the skeletal discrepancy.
The main benefits for those with an overbite are often functional, such as improved nasal breathing, reduced tension in facial muscles, and better overall head and neck posture. While minor forward movement is hypothesized by some, dramatic changes seen in online anecdotes are not supported by scientific evidence in adults. Consistent practice over a long timeframe is required to see any noticeable change, and results will vary based on the individual’s age and the severity of their initial malocclusion.