Mewing is a practice centered on maintaining proper resting tongue posture by keeping the entire tongue pressed against the roof of the mouth, or the palate. This technique, rooted in the principles of orthotropics, is believed to influence the structure of the jaw and face over time. While the primary action is a constant, passive tongue hold, many individuals incorporate supplemental tools to reinforce the correct posture and build muscle endurance. Gum chewing has become a popular aid used to accelerate the development of the muscular strength and awareness needed for this specific oral alignment.
Why Gum is Incorporated into Mewing Practice
The deliberate act of chewing gum provides resistance training for the muscles responsible for mastication. This exercise primarily targets the masseter muscles, located at the angle of the mandible. Consistent resistance chewing strengthens these muscles, which can contribute to a more defined lower facial contour.
Chewing gum also engages the suprahyoid muscles, located beneath the chin, which help elevate the hyoid bone and indirectly support the tongue. Strengthening these muscles assists in achieving the proper upward and backward suction of the tongue required for mewing. This muscular development provides the foundational strength to hold the tongue against the palate without conscious effort.
The repetitive motion of chewing increases proprioception, which is the body’s sense of its position and movement. By constantly pressing and spreading the gum, the user gains awareness of where their tongue is resting and the force it can exert against the palate. This mechanical feedback helps integrate the proper tongue position as a subconscious, resting habit.
Selecting the Right Gum and Preparing the Jaw
Choosing the correct gum is important, as standard chewing gum offers minimal resistance for muscle training. Specialized gums marketed for jaw exercises are often significantly harder, sometimes boasting a resistance level 10 to 15 times greater than typical varieties. This increased hardness provides the challenge needed to stimulate muscle hypertrophy in the masseter.
Use only sugar-free gum to protect dental health during prolonged chewing sessions. Some practitioners prefer all-natural options like Chios Mastiha gum, a resin that offers substantial, long-lasting hardness. Regardless of the type chosen, the gum should be free of artificial sweeteners like aspartame, prioritizing a clean, non-toxic chewing material.
Before initiating intense chewing, perform a brief jaw warm-up to prepare the muscles and joint. Gentle opening and closing movements, performed slowly and with control, help increase circulation and flexibility. Moving the jaw from side to side can also help lubricate the temporomandibular joint (TMJ), reducing the risk of strain. A simple exercise involves pressing the tongue against the palate while opening and closing the mouth halfway, which prepares the muscles for the resistance work.
Step-by-Step Chewing Technique for Posture Alignment
The technique for using gum as a mewing aid is distinct from casual chewing, focusing on specific muscle engagement and tongue action. Begin by softening the piece of hard gum with a few gentle chews using your molars. Once pliable, gather the gum into a single, compact ball and position it in the center of the mouth.
Initiate bilateral chewing by alternating the chewing side to ensure symmetrical muscle development. Chew the gum ten to fifteen times on the left side, then transfer it and repeat the same number of chews on the right side. This back-and-forth motion prevents muscle asymmetry, which could lead to uneven facial development or joint strain.
The most important part of the technique is the subsequent use of the tongue, often called “tongue chewing” or “gum spreading.” Once the gum is warmed up, use your tongue to press the entire wad firmly against the roof of your mouth. The goal is to flatten the gum into a thin sheet that covers the entire hard palate.
Use the full surface of the tongue, applying strong, consistent pressure upward and outward to spread the gum toward the sides and back of the palate. This action is a workout for the tongue and the suprahyoid muscles, reinforcing the proper suction hold required for mewing. After flattening the gum, reform it into a ball and repeat the bilateral chewing and spreading sequence. The final resting position involves leaving the flattened gum pressed against the palate with the tongue maintaining its suction hold, mirroring the proper mewing posture.
Duration, Frequency, and Safety Warnings
Integrate resistance chewing gradually to allow the jaw muscles to adapt and avoid overexertion. Beginners should start with a short duration, such as ten to fifteen minutes per day. As the masseter and tongue muscles become stronger, this duration can be progressively increased to thirty minutes, potentially two to three times a day.
Consistency is more valuable than intensity in the early stages, so daily practice is preferred over sporadic, long sessions. Some protocols suggest alternating between training and rest days, such as chewing three days a week, to allow for muscle recovery. The total time should be monitored closely, as excessive, prolonged chewing can lead to negative consequences.
The primary safety warning concerns the risk of developing or exacerbating Temporomandibular Joint Disorder (TMD). The constant, high-resistance motion puts stress on the jaw joint and surrounding muscles. If you experience pain, clicking, popping, stiffness, or soreness in the jaw joint or muscles, stop the exercise immediately. Uneven chewing, favoring one side, can also contribute to misalignment and joint issues. Individuals with a history of jaw problems or teeth grinding should consult a dental professional before attempting this intensive chewing regimen.