Introduction

“mewing before and after” is the phrase most people search when they want to know whether correct tongue posture and related exercises can change their face. The idea of improving jawline definition, reducing a weak chin, or optimizing facial symmetry by training the tongue and posture is compelling, but results, timelines, and methods vary widely.

This article explains what mewing is, why it might affect facial structure, and how to practice it safely. You will get step-by-step mewing technique, jawline exercises with specific sets and reps, timelines for visible changes, and a checklist to track progress. It also compares mewing to orthodontics and surgery, lists tools and pricing, highlights common mistakes, and answers frequently asked questions.

Read this to form a realistic plan you can implement over weeks, months, and years.

What is mewing?

Mewing is a practice focused on maintaining correct tongue posture: the whole tongue pressed against the roof of the mouth, lips closed, and nasal breathing. It is named after Dr. John Mew and Dr.

Mike Mew, orthodontists who promoted the concept that tongue posture and breathing shape jaw growth and facial appearance.

Mechanics: The goal is to distribute gentle, consistent pressure from the tongue across the palate (roof of mouth). In children and adolescents, this pressure can influence bone growth because craniofacial bones are still developing. In adults, the potential is more about soft-tissue tone, dental alignment pressure, and postural change than major bone remodeling.

Key measurable elements:

Tongue contact area: entire dorsal (top) surface of tongue on palate.
Tip position: just behind the upper front teeth at the incisive papilla, not pushing on teeth.
Lip seal: lips gently closed, breathing through nose.
Tooth contact: teeth lightly together or very slightly apart depending on comfort.

Example: Instead of resting the tongue on the lower teeth, the tongue is flattened and lifted so that its back third also contacts the palate. That distributes pressure more evenly and encourages nasal breathing, which can reduce mouth breathing-related problems.

Clinical context: For growing children, orthodontists use appliances (expanders, braces) and myofunctional therapy to pair with tongue training. For adults, mewing practices usually supplement orthodontic treatment or cosmetic procedures rather than replace them.

Why mewing matters for facial structure

Mewing matters because tongue posture affects surrounding muscles, breathing, and dental forces. Over time, this can change appearance through soft-tissue remodeling and, in younger people, skeletal adaptation.

Physiological pathways:

Muscle tone: constant low-level activation of tongue and facial muscles can increase tone in the cheeks and around the jaw over months.
Nasal breathing: switching from mouth to nose breathing improves airway health and tends to change head posture (less forward head posture), which visually improves jawline appearance.
Dental forces: tongue exerts pressure on teeth and palate. In growing patients, palatal expansion and dental arch changes can occur; in adults, dental movement is slower and limited without orthodontic appliances.

Quantified expectations:

Soft-tissue changes: measurable in 2-6 months (improved lip posture, minor cheek lift) with consistent practice 10-30 minutes daily plus passive posture.
Skeletal changes in adolescents: orthodontic studies show palatal expansion can occur over 3-12 months with appliances; mewing alone is unlikely to achieve the same magnitude.
Jawline definition: often a combination of reduced submental fat (fat under chin) through weight loss and increased muscle tone. Expect subtle contour changes in 3-9 months if exercises and diet are combined.

Clinical caution: For adults seeking major skeletal change, options like orthognathic surgery or orthodontic expansion produce predictable results, but they are invasive and costlier. Mewing is low-risk and low-cost but variable in effect. Always consult an orthodontist or ENT (ear, nose, and throat specialist) for structural airway or severe malocclusion concerns.

mewing before and after: what to expect

“Mewing before and after” often shows dramatic transformations online, but typical outcomes are more modest.

Typical timelines with example metrics:

0 to 1 month: Improved awareness of tongue posture, more nasal breathing, reduction in mouth breathing. Daily practice target: 15 minutes dedicated tongue exercises + passive posture all day.
1 to 3 months: Noticeable lip seal, slight reduction in lip strain, minor improvement in submental fullness if combined with 1 kg to 3 kg weight loss. Photo comparison should be standardized (same angle, lighting).
3 to 6 months: Slight jawline sharpening in many users. Example: 1-3 mm of vertical change in lower facial height measured by clinical photos is possible due to posture and soft-tissue adjustments.
6 to 12 months: Cumulative soft-tissue remodeling, visible changes in cheek fullness and lower facial contour for consistent practitioners. Adolescents may show dental arch widening if paired with appliances.
12+ months: Continued maintenance and slow improvements. Major skeletal shifts are unlikely in adults without orthodontic/surgical interventions.

Practical measurement tips:

Use standardized photos: neutral expression, same camera (use a tripod), 1.5 meters distance, neutral lighting, and a ruler or scale in the frame.
Track compliance: log minutes per day; example target: 10 minutes active tongue presses, 20 minutes passive posture, total 30 minutes.
Measure chin-to-neck angle: take profile photos and measure the cervicomental angle (angle between neck and underside of chin). Small changes (2-8 degrees) can be visible with fat loss and improved posture.

Case scenarios:

Teen with mild mouth breathing: after 9 months of myofunctional therapy plus palatal expander, measurable arch width increase (3-5 mm) and improved facial balance.
Adult with weak chin: after 6 months of mewing + daily gum chewing 20 minutes and jaw resistance exercises, slightly more defined jawline; for pronounced change, candidate pursued genioplasty (chin surgery) with dramatic result.

Safety and realism: Photos posted online often have confounders: weight loss, lighting, posture, or orthodontic treatment. Use objective measures and consult professionals for evaluation.

How to mew: step-by-step technique and exercises

Core technique (daily habit):

Tongue position: press the entire top surface of the tongue to the palate. To check, say the sound “ng” like the end of “sing” - you should feel the back of the tongue lift. Move the tip to rest on the spot just behind the upper front teeth (incisive papilla), not pushing teeth forward.
Lips: close them gently, avoiding pursing. Keep nasal breathing.
Teeth: teeth light together or slightly apart with relaxed jaw. Avoid clenching.
Posture: align head over shoulders; gently retract chin (chin tuck) to neutralize forward head posture.

Daily routine example:

Morning (5 minutes): 3 sets of 20 tongue presses. Press tongue to palate hard for 5 seconds, relax 5 seconds between reps.
Midday (10 minutes passive): Maintain tongue on palate while working, using reminders (phone alarm every 30 minutes) to reset.
Evening (5-10 minutes): Jawline exercises (see below) + 3 sets of 30 resisted tongue presses.

Specific exercises with reps and progress:

Tongue press holds: 3 sets of 10 holds, each 10 seconds. Progress by increasing hold time by 5 seconds each week.
Resisted tongue push: press tongue to palate while pushing against a finger placed lightly under the chin for counterforce. 3 sets of 12 reps.
Chin tucks: 3 sets of 15 reps, hold each for 3 seconds.
Jaw resistance (isometric): Place fist under chin and attempt to open jaw while resisting. Hold 5 seconds, 3 sets of 10 reps.
Chewing exercise: chew sugar-free gum for 15-20 minutes daily to increase masseter activity. Example product: Trident, Orbit. Avoid overuse if TMJ pain appears.

Tool-assisted options:

Jawzrsize: rubber devices marketed to strengthen jaw muscles. Suggested use: 5-10 minutes daily. Price range: $10 to $35 depending on model. Use cautiously if TMJ pain or dental work.
Mewing trainers and tongue trainers: MyoMunchee-style devices or Myobrace for children. Myobrace price range for starter kits: $100 to $400 depending on provider and clinician involvement.
Myofunctional therapy apps: “Myobrace” affiliated clinics offer programs; other apps include Remotely monitored therapy via clinics that use telehealth pricing from $50 to $150 per session.

Progress tracking:

Keep a weekly log with photos and minutes practiced. Example: Week 1: 10 min/day, Week 4: 25 min/day, Month 3: 30 min/day.
Expect plateaus. If no improvement after 6 months of consistent practice and correct technique, consult a dentist or myofunctional therapist.

Safety notes:

Stop or scale back exercises if you experience TMJ (temporomandibular joint) pain, increased tooth sensitivity, or headaches. Seek dental or medical advice.
For children, consult an orthodontist or myofunctional therapist to combine mewing with orthodontic appliances when appropriate.

When to combine mewing with other treatments

Mewing is often one part of a broader facial enhancement plan. Knowing when to combine it with orthodontics, myofunctional therapy, or surgical options helps set realistic goals.

Comparative options:

Orthodontics (braces, clear aligners like Invisalign): Best for correcting bite and moving teeth. Invisalign typical cost in the US: $3,000 to $7,500. Treatment duration: 6 to 24 months. Combine with mewing to help maintain tongue posture and possibly improve stability.
Palatal expanders: Used in adolescents to widen the upper jaw. Cost: $1,000 to $4,000 depending on provider and region. Effective when used in the growth phase (usually under age 16).
Myofunctional therapy: Therapist-guided training for tongue, breathing, and swallowing. Typical cost: $50 to $150 per session; program length 8-12 weeks with weekly sessions. Significantly beneficial for mouth breathers and as adjunctive care.
Genioplasty (chin surgery) and orthognathic surgery: For structural skeletal changes and significant malocclusion. Cost varies widely; orthognathic surgery in the US can range from $20,000 to $60,000 including surgeon, hospital, and anesthesia fees. Combined with orthodontics for best outcomes.

When to combine:

If you have severe malocclusion or airway obstruction, consult orthodontists and ENT specialists before relying on mewing alone.
For adolescents with narrow arches, pair mewing awareness with palatal expansion for measurable skeletal benefit.
If you want dramatic jawline changes quickly, surgical options provide predictable results; mewing can help maintain post-surgical function and tongue posture.

Decision timeline checklist:

Immediate (0-3 months): Start mewing and myofunctional exercises. Assess breathing and posture.
Short term (3-6 months): If no airway or bite improvement, schedule evaluation with a dentist/orthodontist.
Medium term (6-12 months): Consider orthodontic solutions if dental alignment is a limiting factor.
Long term (12+ months): Consult maxillofacial surgeon if skeletal change is required and conservative measures fail.

Case example:

Adult with retruded chin and mild malocclusion: 6 months of mewing + clear aligners (Invisalign, 12 months) resulted in improved dental alignment and modest soft-tissue chin projection. For further projection, genioplasty was performed after orthodontic alignment.

Tools and resources

Specific tools, platforms, and pricing to support mewing and jawline training.

Devices and products:

Jawzrsize: jaw exercise device, price range $10 to $35. Available from jawzrsize.com and major retailers.
Myobrace: myofunctional appliance system focused on children; kits and clinical programs cost $100 to $400 depending on provider setup. Clinics listed on myobrace.com.
Chewing gum (sugar-free): Trident, Orbit; $2 to $6 per pack. Use for chewing exercise 15-20 minutes daily.
Tongue trainers: Devices marketed for tongue posture range $15 to $60 on Amazon. Brands vary; check reviews and avoid if dental work or TMJ issues.
Telehealth myofunctional therapy: Platforms like Zocdoc and Practo list therapists; session cost $50 to $150.

Professional services:

Orthodontists (braces, clear aligners): Invisalign cost $3,000 to $7,500 in the US, treatment 6-24 months.
Otolaryngologists (ENT): For nasal obstruction or sleep apnea evaluation. Office visit $150 to $400 without insurance.
Myofunctional therapists: $50 to $150 per session, typical program 8-12 sessions.

Monitoring and tracking tools:

Photo apps: Use smartphone camera with tripod; apps like “ProgressPic” (free/$3) or “YouCam Makeup” for consistent head alignment.
Measurement tools: Use a caliper or simple ruler in photos for scale. For advanced users, 3D scanning apps (Bellus3D or Heges) cost $0 to $10 per month.

Educational resources:

Peer-reviewed literature: Search PubMed for myofunctional therapy, palatal expansion, and orthodontic outcomes.
Myofunctional therapy clinics and the International Association of Orofacial Myology (IAOM) for training directories.
Books: “Orthotropics” by John Mew for historical context; interpret with clinical skepticism and supplement with modern evidence.

Common mistakes

Incorrect tongue placement
Problem: Only the tip of the tongue is pressed on the palate, leaving the back and sides down.
Fix: Practice the “ng” sound and do full-tongue suction holds; use a mirror or light touch on the soft palate to ensure full contact.
Overtraining the jaw muscles
Problem: Excessive chewing, overuse of Jawzrsize, or aggressive exercises cause temporomandibular joint (TMJ) pain.
Fix: Limit device use to 5-10 minutes daily initially and stop if pain occurs. Consult a dentist if symptoms persist.
Expecting surgical results from exercises alone
Problem: Adults expect major skeletal repositioning from mewing and get frustrated.
Fix: Set realistic goals: soft-tissue tone and posture improvements are likely; skeletal corrections often require orthodontics or surgery.
Ignoring breathing and sleep issues
Problem: Nasal obstruction or sleep apnea undermines mewing and causes mouth breathing.
Fix: See an ENT for evaluation; treat nasal blockage or sleep-disordered breathing to enable effective nasal breathing and mewing.
Poor progress tracking
Problem: Relying on memory or inconsistent photos leads to false conclusions about progress.
Fix: Use weekly standardized photos, a compliance log, and measurable metrics (minutes/day, chin-to-neck angle) to assess real change.

FAQ

Does Mewing Actually Change Bone Structure?

Mewing can influence bone growth most effectively in children and adolescents whose craniofacial bones are still growing. In adults, major bone changes are unlikely without orthodontic or surgical intervention; soft-tissue and postural changes are the more typical outcomes.

How Long Until I See Mewing Before and After Results?

Some soft-tissue changes can appear in 2-3 months with consistent practice. Noticeable jawline contour changes often require 3-12 months and depend on age, weight, genetics, and consistency.

Can Jawzrsize or Similar Devices Replace Orthodontics?

No. Devices like Jawzrsize strengthen jaw muscles but do not correct dental malocclusion or skeletal discrepancies. Orthodontics or surgery are needed for structural corrections.

Is Mewing Safe for Everyone?

Mewing is low risk for most people but may aggravate TMJ pain, headaches, or dental sensitivity in some. Those with prior jaw surgery, recent dental work, or TMJ disorders should consult a dentist or oral surgeon before aggressive exercises.

Should Children Practice Mewing?

Children can benefit from myofunctional therapy and guidance because their bones are still developing. Work with a qualified myofunctional therapist or orthodontist to combine training with appliances if indicated.

Next steps

Start a 12-week tracking plan

Week 1-2: Learn correct tongue posture using the “ng” check and do 10 minutes active practice daily.
Week 3-8: Increase to 30 minutes/day total (10 active, 20 passive). Take weekly standardized photos.
Week 9-12: Evaluate progress; if minimal change, book a consultation.

Book an evaluation

Schedule a visit with an orthodontist or myofunctional therapist if you have breathing issues, severe malocclusion, or want professional guidance. Expect initial myofunctional session prices $50 to $150.

Add complementary exercises safely

Include chin tucks, resisted tongue presses, and 15-20 minutes of daily chewing (sugar-free gum). Stop if TMJ pain appears.

Choose monitoring tools

Use progress photos, a simple diary (paper or app), and set calendar reminders for posture checks every 30-60 minutes while working.

Checklist: daily

Tongue-on-palate awareness practiced: yes/no
Active holds completed (target 3 sets): yes/no
Jawline exercises completed: yes/no
Nasal breathing maintained during sleep and day: yes/no

Checklist: monthly

Standardized photos taken: yes/no
Weight change recorded (kg or lb): value
Any pain or dental issues: note and seek care if present

Mewing Before and After Guide to Jawline Changes