Introduction
What Is Mewing If you’ve spent any time online recently, you’ve probably seen influencers and wellness gurus raving about mewing. From viral TikTok tutorials to YouTube deep dives, this trend promises a sharper jawline, better breathing, and even a more symmetrical face—all through the power of tongue posture. But is mewing a legitimate practice or just another wellness gimmick? Let’s unpack the facts, myths, and science behind this phenomenon.
Exactly What Is Mewing?
Mewing is a technique that involves resting your tongue against the roof of your mouth to improve facial structure and alignment. Named after Dr. John Mew, a British orthodontist who pioneered the concept of orthotropics (a philosophy focused on guiding natural facial growth), mewing is rooted in the idea that modern habits—like slouching, mouth breathing, and eating soft foods—have weakened jawlines and contributed to dental issues.
The Basics of Proper Tongue Posture
The core principle of mewing is simple: press your entire tongue (including the back third) against your palate. This position should feel natural, not forced. When done correctly, your lips remain closed, teeth are gently parted, and breathing happens through the nose. Over time, proponents claim this posture can widen the palate, straighten teeth, and define the jaw.
Why It’s Gone Mainstream
Mewing’s popularity stems from its accessibility. Unlike braces or surgery, it costs nothing and requires no equipment. Social media has amplified its appeal, with influencers sharing dramatic transformations and hashtags like #MewingJourney amassing millions of views. But while the trend thrives online, its scientific validity remains hotly debated.
The Fine Print
Mewing isn’t a quick fix. Results, if any, take months or years to manifest. Critics argue that its benefits are overstated, especially for adults whose bone structure is already set. Still, many swear by its subtle improvements in posture, breathing, and facial aesthetics.
The Origins of Mewing: Orthotropics vs. Traditional Orthodontics
To understand the controversy around mewing, we need to explore its roots in orthotropics—a field that challenges conventional orthodontic practices.
Dr. John Mew’s Vision
Dr. John Mew, now in his 90s, spent decades arguing that traditional braces and tooth extractions fail to address the root cause of dental issues: underdeveloped jaws. He believes poor oral posture (like mouth breathing) and soft diets prevent the jaw from reaching its genetic potential, leading to crowded teeth and weak chins.
Orthotropics aims to “grow” the jaw forward and upward through techniques like mewing, chewing tough foods, and correcting posture. For children, this approach can guide facial development; for adults, it’s said to offer modest improvements.
The Orthodontic Pushback
Mainstream orthodontists acknowledge that tongue posture affects facial growth, particularly in kids. However, they criticize the Mews for overpromising results and lacking peer-reviewed studies to support claims like “mewing can replace braces.” In 2018, Dr. John Mew was expelled from the British Orthodontic Society for his controversial views, further polarizing the debate.
A Cultural Divide
The clash between orthotropics and traditional orthodontics reflects a larger tension: Should we intervene in facial growth with devices like braces, or can natural methods like mewing achieve similar results? While the answer isn’t clear-cut, mewing’s grassroots following suggests a growing appetite for holistic alternatives.
How to Mew: A Beginner-Friendly Guide
Ready to try mewing? Here’s how to get started—plus tips to avoid common pitfalls.
Step 1: Find Your Tongue’s Sweet Spot
Place the entire tongue against the roof of your mouth. The tip should rest just behind the front teeth (not touching them), while the back of the tongue presses upward. Struggling to engage the posterior third? Try swallowing: your tongue naturally lifts to the palate during this motion. Hold that position afterward.
Pro Tip: If your tongue tires quickly, start with short sessions and gradually increase duration.
Step 2: Master Lip and Jaw Positioning
Close your lips gently and let your teeth hover slightly apart. Clenching your teeth can strain the jaw, so aim for relaxation. Imagine holding a piece of paper between your lips—this light seal encourages nasal breathing.
Step 3: Breathe Through Your Nose
Nasal breathing is non-negotiable for mewing. It filters allergens, boosts oxygen intake, and maintains tongue posture. If congestion is an issue, address allergies or sinus problems first.
Step 4: Posture Is Key
Slouching undermines mewing’s effects. Sit or stand with your head aligned over your spine, shoulders back, and chin parallel to the floor. This alignment supports airway health and optimal tongue placement.
Common Mistakes to Avoid
- Tongue Tension: Forcing the tongue upward can cause soreness. Aim for gentle, sustained contact.
- Mouth Breathing at Night: Use hypoallergenic mouth tape to train nighttime nasal breathing.
- Impatience: Mewing is a marathon, not a sprint. Track progress with photos every 3–6 months.
The Science of Mewing: What’s Proven and What’s Not
Let’s separate fact from fiction by examining the research behind mewing.
Evidence for Tongue Posture’s Impact
Studies confirm that tongue posture influences craniofacial development, especially in children. For example:
- A 2017 study in Pediatric Dentistry linked chronic mouth breathing in kids to narrow palates and elongated faces.
- Research in The Angle Orthodontist found that nasal breathing and proper tongue posture correlate with broader dental arches.
These findings support the idea that oral habits shape facial structure—but they don’t validate mewing’s aesthetic promises for adults.
Can Adults Reshape Their Jaws?
Bone remodels throughout life, but significant changes require sustained pressure (like orthodontic devices). Mewing’s light tongue pressure likely isn’t enough to alter adult bone structure. However, it may improve muscle tone in the neck and jaw, creating the illusion of a sharper jawline.
The Skeptic’s Take
Dr. Mark Cruz, a California-based orthodontist, cautions: “Mewing might help with minor issues, but it’s not a substitute for professional care. If you have sleep apnea or severe crowding, see a specialist.”
Benefits of Mewing: What You Can (and Can’t) Expect
1. A More Defined Jawline
By engaging the platysma muscle under the chin, mewing may reduce a “double chin” and enhance jawline visibility.
2. Healthier Breathing Patterns
Nasal breathing improves oxygen saturation, reduces snoring, and may even boost athletic performance.
3. Better Posture
Mewing encourages spinal alignment, which can alleviate neck pain and headaches caused by slouching.
4. Subtle Facial Balancing
Consistent tongue posture might mitigate mild asymmetry caused by uneven chewing or sleeping habits.
The Limitations
- Genetics: Your bone structure sets hard limits on potential changes.
- Age: Children and teens see more dramatic results than adults.
- Severe Issues: Mewing won’t fix congenital defects, TMJ disorders, or significant overbites.
Controversies and Risks: Is Mewing Safe?
Mewing isn’t risk-free. Here’s what critics highlight:
1. TMJ Strain
Overexerting the tongue or jaw can lead to temporomandibular joint pain. If you experience clicking, popping, or discomfort, stop immediately.
2. Unrealistic Expectations
Social media before-and-after photos often use lighting angles or filters to exaggerate results. Dr. Sandra Kahn, a Stanford researcher, notes: “Mewing works best as preventive care for kids, not a cosmetic hack for adults.”
3. Delaying Professional Care
Relying solely on mewing to fix dental issues can worsen problems like impacted teeth or sleep apnea. Always consult a dentist or orthodontist for serious concerns.
Pro Tips to Enhance Your Mewing Routine
Pair mewing with these habits for better results:
- Chew Gum or Tough Foods: Strengthen jaw muscles with sugar-free gum or fibrous veggies.
- Practice Chin Tucks: Sit against a wall, tuck your chin, and glide your head back to align your spine.
- Stay Consistent: Set phone reminders to check your tongue posture hourly.
- Hydrate: A dry mouth makes tongue placement uncomfortable. Drink water throughout the day.
The Bottom Line: Should You Try Mewing?
Mewing sits in a gray area between wellness trend and legitimate self-care. For children, it’s a proactive way to support healthy facial development. For adults, the benefits are subtler—think improved posture and breathing rather than a Hollywood jawline.
If you’re curious, approach mewing as a complementary practice, not a miracle solution. Document your journey with photos, stay patient, and prioritize professional advice for dental or breathing issues.
Ultimately, confidence isn’t carved in the jaw—it’s built through self-awareness and holistic health. Whether you mew or not, remember: Your face tells your story, and that’s always worth celebrating.
