Mewing, the practice of maintaining a specific resting posture for the tongue, has gained widespread attention for its proposed benefits to facial structure and overall health. The technique requires the entire tongue to rest against the roof of the mouth, or the palate. For many beginners, attempting this posture immediately results in a sensation of restricted breathing, despite keeping the mouth closed. This common difficulty is an important signal that the tongue placement is incorrect or that an underlying issue is being revealed.
Why Proper Tongue Posture Affects Airflow
The sensation of struggling to breathe is directly related to the anatomy of the upper airway, specifically the oropharynx. When the tongue is correctly positioned, the front and middle thirds rest against the hard palate, and the posterior third lightly suctions onto the soft palate. This gentle pressure is intended to support the maxilla, or upper jaw, and maintain an open nasal airway.
Difficulty arises because the tongue is a large muscle mass that occupies a significant portion of the oral cavity and throat. If the back of the tongue is positioned too far back or pressed too forcefully upward, it physically encroaches upon the space in the oropharynx. This action reduces the cross-sectional area through which air travels into the lungs. The soft palate can also be pushed backward, creating a partial obstruction that disrupts the smooth flow of air required for comfortable nasal breathing.
Common Technique Errors That Block Breathing
The most frequent error leading to breathing difficulty is an excessive, forceful push from the back of the tongue. Many beginners mistakenly believe “mewing” requires forcefully shoving the entire tongue upward using maximum effort, which creates an unnecessary blockage. Instead of gentle suction, this forceful action mimics the initial stage of a swallow, a reflex designed to momentarily seal off the airway to prevent food or liquid from entering the lungs. Holding this swallowing position closed is what causes the immediate suffocating feeling.
Another common mistake involves recruiting the wrong muscles to achieve the posture. Users often rely on the muscles under the chin and in the throat, leading to tension and a downward pulling of the throat structures. This misuse of accessory muscles pulls the base of the tongue backward and downward, further narrowing the oropharyngeal space. Trying to lift the tongue without sufficient tongue space, often due to a narrow palate, can also result in the tongue bunching up and dropping too far back into the throat, obstructing the air path.
Adjusting Your Technique for Clear Nasal Breathing
To correct breathing difficulties, the focus must shift from forceful pressure to gentle, sustained suction. Begin by ensuring the tip of the tongue rests just behind the front teeth, without actually touching them, specifically on the small ridge known as the incisive papilla. The goal is to lift the entire body of the tongue, starting with the front and middle sections, before engaging the posterior third.
A useful technique is to say the word “sing” and hold the position of the tongue on the “ng” sound, which naturally lifts the back of the tongue against the soft palate without closing the airway. For a more precise lift, use the “swallow-and-hold” method: swallow normally, and as the tongue rises and suctions to the roof of the mouth, hold that gentle suction before the tongue drops. If breathing is restricted, slightly move the entire tongue forward from this suctioned position until comfortable nasal airflow is restored.
The pressure applied should be light, often described as only 10 to 20 percent of maximum effort, focusing on consistency over intensity. Prioritizing comfortable, relaxed nasal breathing is paramount, and any attempt that restricts airflow means the posture is incorrect and requires immediate adjustment. It is helpful to gradually increase the duration of correct posture rather than attempting to hold a strenuous, restrictive position for long periods.
Underlying Issues and When to Seek Medical Guidance
While most breathing issues during mewing are due to incorrect technique, persistent or severe restriction may point to an underlying anatomical problem. Conditions such as a deviated nasal septum, chronic nasal inflammation, or enlarged turbinates can significantly limit nasal airflow, making the required closed-mouth, nasal-breathing posture nearly impossible. When the nasal passage is already compromised, the slightest displacement of the tongue into the oropharynx can trigger a feeling of suffocation.
A person with an already small maxilla or a naturally large tongue may genuinely lack the necessary oral volume to accommodate the correct tongue posture without compromising the airway. If the breathing difficulty is severe, continues after technique adjustment, or is noticeably worse when lying down, it may indicate or exacerbate a condition like obstructive sleep apnea. This article is for educational purposes only, and individuals experiencing unresolvable breathing problems should consult an ear, nose, and throat (ENT) specialist or a medical doctor for a professional evaluation.