Introduction

Does mewing actually work is a common search because millions want a non-surgical way to improve jawline definition, breathing, and facial balance. The short answer is: mewing can change soft-tissue posture and breathing patterns, and it may support modest changes over months, but it is unlikely to remodel adult bones significantly without professional intervention.

This article explains what mewing is, the biomechanics behind it, the strongest evidence and limitations, and clear step-by-step techniques you can use safely. You will get concrete timelines, a daily checklist, product and professional pricing ranges, and a practical comparison of mewing versus orthodontic and surgical options. This matters because time, money, and expectations must align with what is realistic for your face and age.

Read on for precise exercises, when to expect visible changes, what tools are worth buying, common pitfalls, and a 90-day plan you can start today.

Does Mewing Actually Work

Overview and evidence

“Mewing” is the popular name for conscious tongue posture and related oral posture habits, often combined with jawline exercises and breathing retraining. The core idea is that placing the tongue flat against the roof of the mouth, closing the lips, and breathing through the nose improves facial posture, airway function, and over time can influence facial appearance.

Clinical evidence is mixed. Peer-reviewed literature and clinical orthodontics support the principle that early-life forces (infancy to adolescence) can direct bone growth. For adults, the evidence for major skeletal change from posture alone is limited.

Improved nasal breathing and reduced mouth breathing, which can reduce soft-tissue sagging and inflammation.
Increased tone in orofacial muscles, which can sharpen the jawline appearance via fat redistribution and muscle hypertrophy.
Habit changes that support long-term dental and airway health.

Quantifying results is essential. Expect soft-tissue changes in 8 to 24 weeks if you follow a consistent routine (20 to 60 minutes daily of combined posture and exercise work). Measurable skeletal shifts in adults are rare without orthodontics (clear aligners, braces) or orthognathic surgery.

For children and teens (growth phase), guided myofunctional therapy combined with orthodontics can produce structural improvements within 12 to 36 months.

What to look for in studies and clinics

When evaluating claims, prioritize:

Controlled trials or studies with objective measures (cephalometric x-rays, 3D scans).
Studies distinguishing soft-tissue from bone changes.
Reports that combine myofunctional therapy with appliances or orthodontic treatments.

" Track objective measures: photos from consistent angles, millimeter measurements of lower facial height if possible, and breathing improvements (reduced snoring, improved exercise tolerance).

Principles Behind Mewing and Facial Change

Why tongue posture matters

The tongue is a large, muscular organ that sits against the palate when correctly postured.

Maintains the palate shape and airway space during growth.
Encourages nasal breathing by keeping mouth closed.
Engages perioral and facial muscles that influence soft-tissue contour.

Anatomy and biomechanics

Key structures:

Hard palate and maxilla (upper jaw).
Soft palate and oropharynx (airway).
Mandible (lower jaw) and attached muscles: masseter, temporalis, medial and lateral pterygoids.
Tongue (intrinsic and extrinsic muscles) and suprahyoid muscles.

When you press the entire tongue against the palate, you distribute force across a wider area than when the tongue rests low. In children, sustained palatal pressure can guide bone remodeling. In adults, the palatal bone is mature, but muscle tone and soft tissues remain trainable.

Muscle adaptation and fat distribution

Two mechanisms produce visible change in adults:

Muscle hypertrophy: repeated resistance or activation of jaw muscles increases muscle size slightly, improving jawline definition. Expect modest gains equivalent to targeted resistance training - small but visible in 8 to 16 weeks.
Reduced mouth-breathing inflammation: chronic mouth breathing increases facial dryness and swelling. Switching to nasal breathing can reduce puffiness, giving sharper contours within weeks.

Limitations and realistic expectations

Skeletal remodeling in adults: highly limited without appliances or surgery.
Age factor: under 18 years old, the most structural change is possible.
Genetics and body fat: a low body fat percentage amplifies any mewing or exercise effects, while higher fat levels can mask improvements.

Examples with numbers

Teen undergoing myofunctional therapy and orthodontics: visible midface changes in 12 to 24 months; cephalometric changes 2-4 mm in forward maxillary position.
Adult following daily mewing and jaw exercises: soft-tissue firming in 8-12 weeks; noticeable jawline change in photos around 12-24 weeks for 30-60 minutes per day of combined exercises.

Step-By-Step Mewing Technique and Jawline Exercises

Daily routine and timing

Consistency beats intensity.

Morning: 5 to 10 minutes of tongue posture practice and lip closure while doing light activities.
Daytime: maintain passive tongue-on-palate posture for as many minutes per hour as possible, using reminders.
Evening: 10-20 minutes of targeted jaw exercises and nasal breathing practice.

Mewing posture (core technique)

Lip seal: Close lips lightly without clenching teeth.
Teeth position: Teeth should be lightly in contact or with a small natural gap; do not clench.
Tongue posture: Flatten the entire tongue against the roof of the mouth from tip to posterior body. The tip should sit just behind the upper front teeth, not pressing into them.
Swallow pattern: Swallow by squeezing the tongue upward, not by pushing the chin or neck forward.
Breathing: Breathe through the nose. If nasal resistance exists, address it with a professional.

Common exercise protocol (30 minutes daily total)

Tongue holds: Press the tongue flat to the palate for 30 seconds, rest 30 seconds. Repeat 8 times = 8 minutes.
Controlled swallows: 10 deliberate swallows with tongue on palate, emphasizing upward squeeze = 2 minutes.
Jaw resistance exercises: Use a jaw exerciser like Jawzrsize Level 1 for 2 minutes sets, 3 sets = 6 minutes.
Chin tucks and neck posture: 2 minutes of chin tucks, 2 minutes of side-to-side jaw movements = 4 minutes.
Mirror posture check: 5 minutes of exercises while watching form.

Progression and load

Week 1-4: Focus on establishing tongue posture and nasal breathing. Total time: 10-20 minutes daily.
Week 5-12: Increase exercise resistance and volume; aim for 20-45 minutes daily.
Month 4-6: Add advanced resistance (higher Jawzrsize levels or heavier chewing exercises) and evaluate results.

Safety tips

Avoid extreme force. Do not aggressively press tongue to cause pain.
If you have TMJ (temporomandibular joint) pain, stop jaw-resistance exercises and consult a dentist or physical therapist.
Nasal breathing should not cause severe discomfort. If blocked, see an ENT (ear nose and throat) specialist.

Example week schedule

Monday, Wednesday, Friday: Focus on resistance jaw exercises plus mewing posture practice.
Tuesday, Thursday: Focus on breathing drills, tongue holds, and low-resistance endurance work.
Saturday: Active recovery - light posture practice, facial massage, and neck mobility.
Sunday: Rest or light maintenance.

When to Expect Results and Realistic Timelines

Short-term changes (2 to 12 weeks)

Breathing and posture: Improved nasal breathing and reduced mouth breathing in 2 to 4 weeks with consistent practice and nasal hygiene.
Soft-tissue tightened appearance: Noticeable decrease in facial puffiness and slight jawline definition in 6 to 12 weeks for people who also lower body fat by 2 to 4 percent.
Muscle tone: Mild increase in muscle tone measurable by feel and photos in 8 to 12 weeks.

Medium-term changes (3 to 12 months)

Visible contour changes: Users often report clearer jawline and reduced jowl appearance after 3 to 6 months.
Dental alignment: Minor dental changes may occur if helpful oral habits are corrected, but substantial alignment requires orthodontic devices.
Posture normalization: Habitual tongue-on-palate posture should become automatic within 3 months.

Long-term and structural expectations (12+ months)

Adults: Significant skeletal changes are rare beyond soft-tissue shifts. Long-term maintenance of improved breathing and muscle tone is realistic.
Adolescents: Structural changes, including palatal widening and improved maxillary position, can occur over 12 to 36 months when mewing is combined with orthodontic guidance or appliances.
Surgical comparison: Orthognathic surgery produces immediate skeletal changes; expect 6 to 12 months recovery and substantial cost.

Metrics to track progress

Photographs: Front and profile photos weekly with consistent lighting and head position.
Measurements: Lower face height in mm using calipers or clinic-based 3D scanning.
Symptom logs: Nasal breathing ease, snoring frequency, and TMJ pain score.
Compliance: Minutes per day recorded in an app or habit tracker.

Example timeline for an adult dedicated to daily work (40 minutes/day)

Week 4: Improved lip seal and nasal breathing, small reduction in morning facial puffiness.
Week 12: Noticeable increase in jaw muscle tone; sharper appearance in side profile photos.
Month 6: Stable muscle tone and posture; additional gains minimal unless combined with weight loss or orthodontic work.

Best Practices and Clinical Considerations

When to see a professional

Persistent nasal obstruction: See an ENT for septum issues, allergies, or nasal valve problems.
TMJ pain or clicking: Stop exercises and consult a dentist or orofacial pain specialist.
Dental changes or bite concerns: Visit an orthodontist before using appliances or forceful jaw trainers.
Children with airway or growth concerns: Seek a pediatric dentist or orthodontist experienced with myofunctional therapy.

Combining treatments effectively

Myofunctional therapy plus appliances: For teens, this combination yields the best structural outcomes. Myobrace systems and expansion appliances typically cost $1,000 to $4,000 depending on provider and region.
Clear aligners or braces plus posture work: Aligners (Invisalign, SmileDirectClub) cost $2,000 to $8,000; adding myofunctional therapy accelerates stability and reduces relapse.
Surgery: Orthognathic surgery is the definitive option for major skeletal changes and costs $20,000 to $50,000 in many countries after hospital and surgeon fees.

Insurance and access

Myofunctional therapy: Often outpatient and paid out-of-pocket; expect $60 to $150 per session. A typical course is 8 to 24 sessions.
ENT and orthodontic procedures: May have partial insurance coverage for functional issues (airway obstruction) but not for purely cosmetic goals.

Documentation and objective measures

Baseline records: Take photos, note breathing symptoms, and get a dental check.
Repeat measurements every 3 months.
If pursuing clinical treatment, ask your orthodontist for cephalometric x-rays or 3D scans for objective comparison.

Risk management

Avoid internet-only guidance for structural changes. Use professionals for persistent issues.
Beware devices promising dramatic bone changes without clinical oversight.
Monitor for worsening of TMJ symptoms, increased tooth sensitivity, or bite changes.

Tools and Resources

Devices, platforms, and pricing

Jawzrsize (jawzrsize.com) - A popular jaw-exercising device. Price: $29 to $99 depending on kit and resistance levels. Available direct and on Amazon.
Oralift (oralift.co.uk) - Short-term removable oral device for facial rejuvenation created by Dr. Nikolai. Price: approximately 1,000 to 1,600 GBP via certified clinicians; availability via clinics in the UK and Europe.
Myobrace (myobrace.com) - Series of removable orthodontic appliances for children and teens paired with myofunctional therapy. Typical practitioner cost: $200 to $800 per device stage; full program $1,000 to $4,000.
Thermoplastic chew trainers and resistance tools (Amazon sellers) - Price range: $15 to $60. Useful for jaw muscle training but use cautiously if you have TMJ issues.
Telehealth myofunctional therapy platforms: Examples include MRC (Myofunctional Research Co) certified providers and independent therapists on platforms like BetterHelp (not medical). Session cost: $60 to $150 per session.
Clinical services:
ENT: $150 to $400 per consult; surgery substantially more.
Orthodontics: Braces $3,000 to $7,000; Invisalign and aligners $3,000 to $8,000.
Orthognathic surgery: $20,000 to $50,000 total depending on region.

Apps and habit trackers

Habit trackers like Habitica, Streaks, and Google Keep can log daily minutes.
Photo comparison apps: “ProgressPic” or general photo folders with timestamps.
Breathing apps: “Breathe2Relax” or “Oak” to practice paced nasal breathing.

Where to get professional help

Myofunctional therapist: Search the International Association of Orofacial Myology (IAOM) directory.
Orthodontist: Look for board-certified specialists. Ask for experience with airway-focused orthodontics.
ENT: For nasal obstruction and sleep-disordered breathing evaluations.

How to choose products

Prefer devices sold with clinician support.
Avoid products promising rapid skeletal remodeling without evidence.
Check return policies for at-home devices if you have TMJ history.

Common Mistakes and How to Avoid Them

Overexertion and TMJ strain

Mistake: Using high-resistance jaw trainers for long sessions or pressing tongue too hard.
Avoidance: Start low, use 1-3 minute sets, and stop if pain occurs. See a dentist if pain persists.

Expecting immediate skeletal change

Mistake: Believing adults will get large bone shifts from mewing alone.
Avoidance: Set realistic goals around soft-tissue tone and breathing; consult an orthodontist for skeletal issues.

Poor breathing habits

Mistake: Working on mewing while still mouth breathing or with nasal obstruction.
Avoidance: Address nasal issues first; use nasal hygiene and ENT assessment if needed.

Inconsistent practice

Mistake: Sporadic daily practice with no measurable tracking.
Avoidance: Use a habit tracker and schedule 20-40 minutes per day in short sessions.

Following only internet advice

Mistake: Copying anecdotal protocols without clinical input.
Avoidance: Combine online practices with a consultation if you have orthodontic, TMJ, or airway concerns.

FAQ

Does Mewing Actually Work for Adults?

Mewing can improve soft-tissue tone, nasal breathing, and perceived jawline definition in adults over weeks to months, but major bone remodeling is unlikely without orthodontic or surgical intervention.

How Long Before I See Results From Mewing?

Expect initial breathing and posture improvements in 2 to 4 weeks, visible soft-tissue changes in 8 to 12 weeks, and more noticeable contour improvements around 3 to 6 months with consistent daily practice.

Can Mewing Change My Bite or Teeth Alignment?

Significant bite changes generally require orthodontic appliances. Small dental shifts can occur with altered muscle forces over months, so consult an orthodontist before using forceful devices.

Is Mewing Safe for TMJ Disorders?

If you have temporomandibular joint disorder, proceed cautiously. Gentle tongue posture and nasal breathing are usually safe, but avoid forceful jaw exercises and see a specialized dentist or physical therapist for guidance.

What Exercises Should I Combine with Mewing?

Combine tongue-on-palate holds, controlled swallows, jaw resistance exercises (short sets), chin tucks, and nasal breathing drills. A balanced routine of 20 to 45 minutes daily is effective for most adults.

Do I Need Apps or Devices to Mew Correctly?

No. Proper mewing posture requires only guidance and habit practice. Devices like Jawzrsize or Oralift may help with muscle training or short-term results, but they are optional and should be used with caution.

Next Steps

Baseline and plan: Take front and side photos, note breathing and TMJ symptoms, and set a 12-week goal with measurable outcomes.
Start a 30-day routine: Daily 20 minutes including tongue holds, controlled swallows, and 6 minutes of jaw resistance in short sets. Track compliance with a habit app.
Address breathing and obstructions: If nasal breathing is blocked, schedule an ENT consult within 2 to 4 weeks to rule out septal deviation or chronic allergy issues.
Consult professionals as needed: If you want structural change, book an orthodontics consult and consider myofunctional therapy for a combined approach.

Checklist to start today

Take two baseline photos: front and profile.
Begin daily posture practice: 5 minutes morning, 5 minutes evening, posture checks through the day.
Keep a breathing log: note ease of nasal breathing and snoring frequency.
Book an ENT or dentist appointment if you have chronic nasal blockage or jaw pain.

Pricing quick-reference

Self-guided mewing: $0 to $50 for habit trackers or apps.
Jaw exercisers (Jawzrsize): $29 to $99.
Myofunctional therapy sessions: $60 to $150 per session; typical course 8-24 sessions.
Myobrace appliances (children/teens): $1,000 to $4,000 program cost.
Orthodontics: $3,000 to $8,000.
Orthognathic surgery: $20,000 to $50,000.

Comparison snapshot

Mewing alone: Low cost, low risk, moderate soft-tissue results over months.
Mewing plus devices: Moderate cost, faster muscle results, watch for TMJ issues.
Orthodontics plus myofunctional therapy: Higher cost, structural improvements for adolescents and adults.
Surgery: High cost, immediate skeletal change, recovery time and medical risk.

This plan gives a realistic path to improve appearance and function without unrealistic expectations. Stay consistent, track objectively, and involve clinicians when structural or medical issues are present.

Does Mewing Actually Work for Jawline and Face