Mewing is a technique that involves consciously maintaining a specific tongue posture against the roof of the mouth, or the palate. This practice is associated with orthotropics, a form of orthodontics that focuses on guiding facial growth through correct oral posture. Proponents suggest that this consistent positioning can positively influence facial aesthetics and overall oral posture. The concept has gained widespread attention due to claims of improving jawline definition and correcting various orthodontic concerns.
Understanding Proper Tongue Posture
The fundamental goal of mewing is to establish a correct resting position for the tongue, often called proper oral posture. In this position, the entire body of the tongue rests flat against the hard palate, the bony roof of the mouth. This includes the back third of the tongue, which is often the most challenging part for beginners to engage.
The correct placement for the tip of the tongue is just behind the front teeth, resting on the incisive papilla, but without touching the teeth. The objective is to apply gentle, even pressure across the entire palate, not just with the tongue tip. This pressure helps support the maxilla, or upper jaw, and is the core mechanism of the practice.
A good way to understand full engagement is to simulate a light suction, which pulls the whole tongue up and keeps it adhered to the roof of the mouth. The tongue should be spread wide and flat, not bunched up or creating a narrow point. This constant, light contact trains the muscles to hold the tongue in its ideal resting position.
Step-by-Step Guide to Mewing
Achieving the correct tongue posture often begins with a specific action to trigger proper muscle engagement. One effective technique is to use the natural swallowing mechanism to learn the correct placement. When swallowing, the tongue naturally presses against the palate to move food or liquid, momentarily creating the desired full contact.
A common method to find the correct posterior tongue engagement is by making the “ng” sound, as in “sing” or “king,” and holding the position when the sound ends. This sound forces the back of the tongue to rise and press against the soft palate. Once located, maintain that full contact from the tip all the way to the back.
To establish the suction hold, press the entire tongue up and quickly create a vacuum seal, which should feel like the tongue is “vacuum-packed” against the roof of the mouth. This suction allows the tongue to rest effortlessly in the correct position without constant conscious effort. The goal is for this posture to become entirely unconscious, making it the default resting position.
While maintaining this posture, it is important to ensure that the lips are sealed and breathing is done exclusively through the nose. Nasal breathing is a fundamental component of the overall practice, as mouth breathing encourages the tongue to drop to the floor of the mouth. The teeth should be gently touching or slightly apart, but never clenched, to avoid strain on the temporomandibular joints (TMJ).
Addressing Common Beginner Errors
One frequent mistake beginners make is pushing the front teeth with the tip of the tongue instead of resting just behind them. This incorrect pressure can lead to dental misalignment, such as creating gaps or pushing teeth forward. The contact should be solely on the palate.
Another common error is applying too much force, often called “hard mewing,” which can cause muscle strain and jaw soreness. Mewing should be a gentle, low-force, constant postural exercise, utilizing only about 10–20% of the maximum tongue strength. Excessive force can lead to uneven pressure distribution, causing facial asymmetry or discomfort.
Many beginners struggle with engaging the posterior third of the tongue, only managing to get the tip and middle section up. Ignoring the back of the tongue is a significant failure point, as the support it provides to the upper jaw is considered the core of the practice. If the back of the tongue is not engaged, the airway can become partially blocked, leading to difficulty breathing or snoring.
A final mistake is clenching the jaw or teeth forcefully, often due to the effort of maintaining the tongue position. Clenching can lead to issues like temporomandibular disorder (TMD) symptoms, headaches, and jaw pain. The jaw should remain relaxed, with the teeth making only light, natural contact.
What to Expect and When to Seek Professional Advice
It is important to set realistic expectations, as any potential changes from mewing are slow and subtle, requiring consistent practice over a long period. Mewing is best viewed as a change in lifelong oral habit, aiming for the correct tongue posture to become automatic. The scientific community currently lacks robust, peer-reviewed evidence to support claims of significant facial restructuring in adults.
The practice is not a substitute for professional medical or orthodontic treatment. If you have existing issues with your bite, jaw pain, or severe dental misalignment, a qualified professional can offer established treatment options. The principles of proper tongue posture are often incorporated into myofunctional therapy, a recognized treatment for various oral functions.
If you experience persistent pain, such as headaches, jaw strain, or soreness in the facial muscles, stop the practice and consult a professional. Seeking advice from a dentist, orthodontist, or a speech-language pathologist (SLP) specializing in myofunctional disorders is advisable. These specialists can evaluate your oral function and ensure the technique is not causing harm to your jaw joints or teeth.