Mewing is a technique where an individual consciously attempts to maintain the resting position of the entire tongue against the roof of the mouth. This posture is intended to potentially influence the development and structure of the jaw and face. Many people who adopt this practice desire to maintain this correct tongue position unconsciously, particularly while sleeping, which presents a significant physiological challenge. This article explores the methods used to train for this automatic placement and the necessary safety precautions.
Understanding the Fundamentals of Mewing
Proper mewing posture involves placing the entire body of the tongue against the palate, or the roof of the mouth. This includes the tip, the middle section, and the posterior third of the tongue. The tip should rest gently on the palate just behind the front teeth, without touching them. The goal is to apply light, consistent pressure across the entire palate, avoiding a forceful push.
Many practitioners use a “suction hold,” where the tongue is briefly suctioned to the roof of the mouth to ensure the back third is engaged. This creates a vacuum effect that helps the tongue stay elevated without conscious effort during the day. Correct posture also requires sealed lips and nasal breathing, as mouth breathing immediately drops the tongue from the palate.
The Challenge of Maintaining Posture During Sleep
Maintaining conscious muscle tension or posture becomes difficult once the body enters the sleep cycle. During non-rapid eye movement (NREM) sleep, there is a general relaxation of all skeletal muscles, including those in the oral cavity. This relaxation naturally causes the tongue to lose its elevated position and relax downward toward the base of the mouth.
The challenge is compounded during rapid eye movement (REM) sleep, which is characterized by muscle atonia, or a near-total paralysis of voluntary muscles. This natural mechanism prevents individuals from acting out their dreams. However, it also causes a significant decrease in the activity of muscles responsible for maintaining an open airway, such as the genioglossus muscle. The profound loss of muscle tone during REM sleep is the primary physiological reason why maintaining an elevated tongue position is difficult for the unconscious sleeper.
Training Methods for Unconscious Tongue Placement
The transition from conscious effort to automatic, unconscious action relies on central nervous system adaptation, often called “muscle memory.” This adaptation is achieved through continuous repetition and consistency. The most effective approach is ensuring 100% adherence to the correct posture during all waking hours first. If the proper tongue position is not the default posture during the day, it has virtually no chance of becoming the default at night.
A technique called habit stacking can link the desired tongue position to an existing, ingrained routine. For example, immediately after turning off the bedside lamp, the new habit is to consciously perform the suction hold to seat the tongue firmly on the palate. This links the action to a powerful, nightly cue, making the posture the last conscious thought before sleep. Intensive practice right before falling asleep, focusing on engaging the posterior third of the tongue, helps reinforce the proper neurological pathway. Visual reminders, such as a small sticker on a mirror or ceiling, can serve as an environmental cue to check and correct tongue placement throughout the evening routine.
Safety Considerations and Professional Guidance
Aggressive or incorrect attempts to maintain a rigid tongue posture, particularly while sleeping, can lead to adverse effects. Forcing the tongue upward with excessive pressure can result in strain on the facial and jaw muscles, potentially leading to discomfort or temporomandibular joint (TMJ) dysfunction. Individuals may also inadvertently begin clenching their teeth while trying to maintain the tongue position, which can cause dental misalignment or damage.
A serious concern is the risk of compromising the airway if the back of the tongue is positioned incorrectly. While proper mewing should improve the airway, misplacing the posterior tongue can potentially obstruct breathing, especially for those with existing snoring or sleep apnea issues. If an individual experiences pain, jaw fatigue, excessive clenching, or any disruption to breathing, they should immediately stop the practice. Consulting a healthcare professional, such as an orthodontist, an ear, nose, and throat (ENT) specialist, or a myofunctional therapist, is important to ensure the practice is safe and appropriate.