Mastering Mewing: A Comprehensive Guide to Tongue Posture for Improved Facial Structure

Mewing, named after British orthodontist Dr. John Mew and his son Dr. Mike Mew, is a tongue posture technique that aims to improve facial structure, jawline definition, and potentially address issues like sleep apnea and TMJ disorder. It involves consciously positioning your tongue against the roof of your mouth. While anecdotal evidence and some proponents suggest significant benefits, it’s crucial to understand that scientific research on mewing is limited, and its effectiveness is still debated within the medical and dental communities. This comprehensive guide provides detailed steps and considerations for those interested in exploring mewing.

Understanding the Basics of Mewing

Before diving into the how-to, it’s essential to understand the core principles behind mewing. The underlying idea is that consistent proper tongue posture can influence craniofacial development and muscle tone over time. Correct tongue posture involves the entire tongue resting against the roof of the mouth, creating a consistent upward pressure. This pressure, advocates claim, can contribute to:

* **Improved Jawline Definition:** By engaging the muscles of the jaw and neck.
* **Enhanced Facial Aesthetics:** By promoting forward growth of the maxilla (upper jaw).
* **Reduced Double Chin:** By strengthening the muscles under the chin.
* **Potential Relief from Sleep Apnea:** By opening up the airways.
* **TMJ Disorder Management:** By promoting proper jaw alignment.

However, remember that these claims are largely based on anecdotal evidence and the Mews’ theories. Consulting with a qualified orthodontist, dentist, or myofunctional therapist is crucial before starting mewing, especially if you have existing dental or medical conditions.

Detailed Steps to Proper Mewing Technique

Here’s a step-by-step guide to help you understand and implement the correct mewing technique. Consistency is key, so aim to practice these steps regularly throughout the day.

**Step 1: Awareness and Preparation**

* **Relax your face:** Begin by consciously relaxing your facial muscles. Clenching or tension will hinder proper tongue posture.
* **Become aware of your tongue:** Pay attention to where your tongue is resting inside your mouth. Most people unknowingly let their tongue sit low in the mouth, pressing against the lower teeth.
* **Dry Swallow Practice:** Practice the action of a dry swallow. A dry swallow is swallowing without any food or liquid in your mouth. Pay close attention to what your tongue does during a swallow. Ideally, your tongue should press firmly against the roof of your mouth during the final stage of swallowing. Mimic this action without actually swallowing to get a feel for the correct tongue position.

**Step 2: Achieving the Correct Tongue Posture**

* **The ‘Sing’ Method (Optional):** Some people find it helpful to say the word “Sing.” Notice where your tongue rests at the end of the “ng” sound. This is approximately where the back of your tongue should be positioned against your soft palate.
* **Positioning the Tip:** The tip of your tongue should rest on the roof of your mouth, just behind your front teeth, but not touching them. It should be resting on the alveolar ridge, the bumpy area just behind your upper incisors. Avoid pressing the tip of your tongue forcefully against your teeth, as this can cause dental issues.
* **Engaging the Back of the Tongue:** This is the most challenging aspect of mewing. The entire surface of your tongue, including the back portion, should be in contact with the roof of your mouth. Imagine creating a suction effect, as if you’re trying to stick your tongue to the palate. This may require conscious effort and practice to develop the necessary muscle strength.
* **Confirm Full Contact:** Gently try to create a suction feeling, but avoid engaging any chewing muscles. The goal is to have the entire tongue resting against the palate without excessive effort. It should feel like a natural, relaxed position.

**Step 3: Maintaining Proper Posture Throughout the Day**

* **Regular Checks:** Throughout the day, consciously check your tongue posture. If you find your tongue has slipped out of position, gently reposition it.
* **Practice While Concentrating:** Start practicing mewing while you’re focused on other tasks, such as reading, working, or watching TV. This will help you integrate it into your subconscious awareness.
* **Mewing While Sleeping:** While it’s difficult to consciously control your tongue posture while sleeping, you can try using a chin-up strip or taping your mouth shut to encourage nasal breathing and maintain a more closed mouth position. However, consult with a doctor before using these methods, especially if you have any breathing difficulties.
* **Nasal Breathing:** Mewing is most effective when combined with nasal breathing. Consciously focus on breathing through your nose instead of your mouth. Mouth breathing can counteract the benefits of mewing and contribute to facial elongation and other undesirable effects. Nasal breathing helps ensure the tongue is properly positioned and promotes better oxygen intake.

**Step 4: Advanced Techniques and Exercises**

* **Hard Mewing:** This involves applying more force and pressure with the tongue against the palate. While some proponents advocate for hard mewing to accelerate results, it’s generally not recommended, especially for beginners. Excessive force can potentially lead to jaw pain, TMJ issues, or dental problems. Stick to soft mewing initially, focusing on proper posture rather than excessive pressure.
* **Chin Tucks:** Chin tucks are exercises that help strengthen the neck muscles and improve head posture. They can be performed by gently tucking your chin towards your chest, keeping your head level. These exercises can complement mewing by promoting proper alignment of the head and neck.
* **Chewing Gum (Carefully):** Chewing gum can help strengthen the masseter muscles (chewing muscles) and potentially contribute to jawline definition. However, it’s crucial to chew gum consciously and correctly. Avoid chewing excessively or on only one side of the mouth, as this can lead to muscle imbalances and TMJ issues. Opt for sugar-free gum and chew gently and evenly on both sides of the mouth.

**Step 5: Troubleshooting and Common Mistakes**

* **Tongue Touching Teeth:** Avoid pressing your tongue against your teeth, as this can cause dental problems like teeth shifting or crowding.
* **Mouth Breathing:** Consciously focus on nasal breathing. Mouth breathing negates the benefits of mewing.
* **Tensing Facial Muscles:** Relax your face and avoid clenching your jaw.
* **Expecting Instant Results:** Mewing takes time and consistency. Don’t get discouraged if you don’t see results immediately.
* **Pain or Discomfort:** If you experience any pain or discomfort, stop mewing and consult with a qualified professional.

Important Considerations and Precautions

Before you fully embrace mewing, it’s crucial to consider the following points:

* **Limited Scientific Evidence:** As mentioned earlier, scientific research on mewing is limited. Most of the evidence is anecdotal, and the claims made by proponents are not universally accepted by the medical and dental communities. More rigorous research is needed to determine the true effectiveness and potential risks of mewing.
* **Consult a Professional:** Before starting mewing, especially if you have existing dental or medical conditions, consult with a qualified orthodontist, dentist, or myofunctional therapist. They can assess your individual needs and provide personalized guidance.
* **Potential Risks:** Mewing, if done incorrectly, can potentially lead to jaw pain, TMJ issues, teeth shifting, or other dental problems. It’s essential to learn the correct technique and practice it carefully.
* **Not a Substitute for Orthodontic Treatment:** Mewing should not be considered a substitute for traditional orthodontic treatment, such as braces or Invisalign. If you have significant malocclusion (misalignment of teeth), orthodontic treatment is usually necessary to correct the problem.
* **Myofunctional Therapy:** Consider consulting with a myofunctional therapist. These therapists specialize in the function of the oral and facial muscles and can provide personalized exercises and guidance to improve tongue posture and oral habits.
* **Children and Mewing:** While mewing may be more effective in children whose facial structures are still developing, it’s crucial to consult with a pediatric dentist or orthodontist before encouraging children to practice mewing. They can assess the child’s individual needs and provide appropriate guidance.

Expected Timeline and Results

It’s important to have realistic expectations when it comes to mewing. Results are not immediate and can vary significantly depending on factors such as age, genetics, consistency of practice, and individual facial structure. Generally:

* **Children:** May see faster results due to ongoing facial development.
* **Teenagers:** Can experience noticeable changes over several months to years.
* **Adults:** Changes may be subtle and take longer to become apparent. Significant skeletal changes are less likely in adults, but improvements in muscle tone and jawline definition are possible.

Be patient and consistent with your practice. Take regular photos to track your progress over time. Remember that mewing is not a quick fix and requires dedication and effort.

Alternative and Complementary Therapies

While mewing focuses on tongue posture, other therapies can complement your efforts to improve facial aesthetics and oral health:

* **Orthotropics:** Orthotropics, developed by Dr. John Mew, is a philosophy of orthodontics that aims to guide facial growth in a forward and upward direction. It involves using appliances to expand the dental arches and promote proper tongue posture. Orthotropics is a more comprehensive approach than mewing alone.
* **Myofunctional Therapy:** As mentioned earlier, myofunctional therapy can help improve tongue posture, swallowing patterns, and other oral habits that can impact facial development.
* **Proper Nutrition:** A healthy diet rich in vitamins and minerals is essential for overall health and can support facial development.
* **Good Posture:** Maintaining good overall posture can also contribute to proper alignment of the head and neck, which can complement mewing.

Conclusion

Mewing is a tongue posture technique that has gained popularity for its potential to improve facial structure and jawline definition. While anecdotal evidence suggests benefits, it’s crucial to approach mewing with realistic expectations and a critical mindset. Scientific research on mewing is limited, and its effectiveness is still debated. Consulting with a qualified professional is essential before starting mewing, especially if you have existing dental or medical conditions. By understanding the correct technique, practicing consistently, and considering the important precautions, you can explore mewing as a potential tool for improving your facial aesthetics and oral health. Remember that mewing is not a quick fix and requires patience, dedication, and a holistic approach to oral and overall health.