Mewing is a popular term for proper tongue and oral posture, promoted largely by Dr. John Mew and Dr. Mike Mew (orthotropic dentists). It focuses on how you hold your tongue, jaw, and lips at rest, with the idea that consistent, correct posture may influence facial development, breathing, and oral health—especially in younger people.

Below is a step‑by‑step, practical guide on how to mew correctly, what it can and can’t do, and how to avoid harming your teeth or jaw.

# What Is Mewing?

In simple terms, mewing = correct oral posture:

  • Tongue on the roof of the mouth
  • Lips gently closed
  • Teeth lightly touching or very slightly apart
  • Breathing through the nose

This is often called “orthotropic” posture. Mewing is not a quick hack for a sharp jawline; it’s closer to retraining how your mouth and face rest all day.

For a more clinical perspective on oral posture and airway health, you can compare with resources like the American Association of Orthodontists and general National Institutes of Health publications on breathing and craniofacial development.

# How to Mew Step by Step

# 1. Find the Correct Tongue Position

The entire tongue should rest on the roof of your mouth (the palate), not just the tip.

  1. Start with the tongue tip

    • Say the sound “N” and freeze your tongue where it naturally touches.
    • That spot, just behind your upper front teeth on the palate (not on the teeth), is where the tip should rest.

  2. Flatten the whole tongue

    • Gently suction the rest of your tongue to the palate.
    • You should feel:
      • The front of the tongue behind the upper teeth (but not pushing on them).
      • The middle pressed into the harder part of the palate.
      • The back lifting up toward the soft palate (this is usually the hardest part).

  3. Check you’re not pushing the teeth

    • Your tongue should be pressing upward, not forward.
    • If you feel pressure on the back of your front teeth, back off a bit and refocus the force up into the roof, not against the teeth.

# 2. Correct Jaw and Teeth Position

Your jaw should be relaxed and aligned, not clenched.

  • Teeth should be:
    • Lightly touching or
    • Very slightly apart (1–2 mm)
  • Your bite should feel natural, not forced forward or backward.
  • Do not grind or clench; mewing is a resting posture, not a workout.

If you have TMJ pain, bite problems, or recent orthodontic work, consult a dentist or orthodontist (for example, via your local dental board or international bodies such as the World Federation of Orthodontists) before making big changes.

# 3. Lips and Nose: Breathing the Right Way

Mewing only makes sense if you breathe through your nose.

  • Lips: Gently sealed, not pressed tight.
  • Nose: Calm, silent breathing in and out.
  • If your nose feels blocked:
    • Consider saline rinses and talking to an ENT specialist.
    • Chronic mouth breathing is linked to altered facial growth in children and can undermine mewing efforts. See references via the American Academy of Otolaryngology for more on nasal obstruction.

# 4. How Hard Should You Press? (Pressure Level)

A common mistake is overdoing it.

  • Think firm but gentle, like:
    • Holding a card to a wall with your palm.
    • Not like doing a max-weight gym set.
  • You should be able to:
    • Hold this posture all day without strain.
    • Swallow and talk normally.

If your tongue or jaw gets tired or sore quickly, you’re probably pushing too hard.

# 5. Swallowing While Mewing

Proper swallowing supports tongue posture.

When you swallow:

  1. Keep your tongue on the roof of your mouth.
  2. Do not push your tongue against or between your teeth.
  3. Lips stay gently together; cheeks relaxed.
  4. You might feel the back of the tongue and soft palate engage—that’s good.

If you’re unsure, a myofunctional therapist (specialist in tongue and facial muscle training) can assess your swallowing pattern. You can search for “myofunctional therapist + your city” or check associations like the International Association of Orofacial Myology.

# How Long Does Mewing Take to Show Results?

Realistically:

  • Weeks to months:
    • You may notice improved nasal breathing awareness and posture.
  • Months to years (especially in younger people whose bones are still growing):
    • Possible subtle facial shape changes, improved cheek support, or a slightly more defined jaw under low body fat.

Important caveats:

  • Adults have less skeletal change potential than children. Most effects in adults are likely:
    • Better muscle tone and posture
    • Reduced mouth breathing
    • Slight soft-tissue (not dramatic bone) changes
  • Photos online are often:
    • Different lighting/angles
    • Weight loss
    • Orthodontic treatment or surgery
    • Or simply misleading

# Mewing Benefits (What It Might Help With)

Current mainstream research is still limited, but orthotropic principles and related studies suggest potential benefits when combined with wider treatment:

  • Nasal breathing support
    Correct oral posture goes hand-in-hand with nasal breathing, which may be better for filtration, humidification, and nitric oxide production compared with mouth breathing.
    See background on nasal vs. mouth breathing via resources like PubMed.

  • Better tongue posture and function
    Useful for people with low tongue posture or tongue-thrust swallow patterns.

  • Possible impact on facial development in children
    In growing children, chronic mouth breathing and poor tongue posture have been linked to narrower palates and different facial growth patterns.

  • Posture and airway awareness
    People who start mewing often become more aware of head, neck, and body posture, and may seek treatment for issues such as obstructed nasal passages or sleep-disordered breathing.

# Risks and Common Mistakes in Mewing

Mewing is often presented as “risk-free,” but in reality you can cause problems if you do it incorrectly or aggressively.

# 1. Pushing Too Hard on the Teeth

  • Constant strong forward pressure can cause:
    • Tooth movement
    • Worsened bite
    • Gum recession
  • Fix: Focus on upward pressure into the palate, not forward against teeth.

# 2. Clenching and TMJ Pain

  • Trying too hard can lead to:
    • Jaw tension
    • Headaches
    • Clicking or pain in the jaw joint (TMJ)
  • Fix: Jaw should be relaxed, not flexed like a workout.

If you develop persistent pain, clicking, or locking, see a dentist or TMJ specialist (many can be found through national dental associations, e.g., ADA in the U.S.).

# 3. Expecting Unrealistic “Before and After” Results

Common myths:

  • “Mewing will transform your face in 30 days.”
  • “You can fully fix a severe underbite or overbite just by mewing.”

In reality:

  • Significant skeletal or bite problems usually require:
    • Orthodontics
    • Orthognathic surgery
    • Or formal orthotropic treatment

Use mewing as a supportive habit, not a substitute for professional care.

# How to Practice Mewing All Day

Mewing must be a long-term habit, not a 10‑minute daily exercise.

# 1. Set Reminders

  • Use phone reminders or habit apps.
  • Each time you notice you’re mouth breathing or your tongue is down, reset:
    • Tongue up
    • Lips closed
    • Nose breathing

# 2. Pair With Existing Habits

Check your tongue posture:

  • When you check your phone
  • Sitting at your desk
  • Before sleep
  • Watching TV or reading

# 3. At Night

Nighttime posture matters, too:

  • Try to:
    • Sleep on your side or back, not face-down.
    • Keep lips together and breathe through your nose.
  • If you consistently wake with a dry mouth or open mouth:

# Who Should Be Careful With Mewing?

You should talk to a professional before trying to change your oral posture if you:

  • Have moderate to severe malocclusion (major overbite/underbite/crossbite)
  • Have ongoing TMJ pain, clicking, or jaw locking
  • Recently had jaw surgery or complex orthodontic treatment
  • Have obstructive sleep apnea or other diagnosed airway issues
  • Have difficulty closing your lips at rest or very narrow arches

An orthodontist or dentist familiar with airway-focused or orthotropic principles can provide tailored guidance. You can search “[airway orthodontist]” or “[orthotropic dentist]” plus your location, and always check their credentials.

# Scientific Evidence: What We Know and Don’t Know

Mewing as a branded method is not yet strongly studied in large clinical trials. However, several related points are better established in the literature (you can search them on Google Scholar):

  • Mouth breathing and low tongue posture in children are associated with:
    • Narrower palates
    • Certain facial growth patterns
  • Orthodontic and orthotropic treatments often aim to:
    • Expand the palate
    • Improve tongue posture
    • Encourage nasal breathing

For adults, current evidence suggests:

  • Skeletal changes are limited.
  • Soft-tissue and muscular changes, and postural improvements, are more likely.

Treat claims of “guaranteed huge jawline transformation” with skepticism unless backed by high-quality, peer-reviewed research.

# Simple Daily Mewing Routine (Summary)

You can use this as a quick checklist:

  1. Tongue

    • Tip on the spot behind upper front teeth (not touching teeth).
    • Whole tongue suctioned to the palate, including the back.

  2. Teeth

    • Lightly touching or slightly apart.
    • Jaw relaxed, not clenched.

  3. Lips

    • Gently closed, no strain.

  4. Breathing

    • In and out through the nose.

  5. Time

    • Aim for this posture whenever you’re not talking, eating, or drinking.

# When to See a Professional Instead of Just Mewing

Consider seeing a dentist, orthodontist, ENT, or myofunctional therapist if:

  • You struggle to breathe through your nose.
  • You have chronic snoring or are often tired despite sleeping.
  • Your jaw hurts, clicks, or locks.
  • You notice your bite getting worse or teeth shifting quickly.
  • You want to address significant facial or dental issues safely.

Websites such as:

can help you locate qualified professionals.

# Key Takeaways: How to Mew Safely

  • Mewing is essentially correct, long-term tongue and mouth posture.
  • Keep the entire tongue on the roof of the mouth, lips closed, and breathe through your nose.
  • Use gentle, sustainable pressure, not aggressive force.
  • Expect subtle, slow changes, especially as an adult.
  • Use it as a supporting habit, not a replacement for proper medical or dental care.

If you’d like, tell me your age and whether you have any known dental or jaw issues, and I can outline a more personalized, step-by-step mewing plan within safe limits.