Introduction

mewing exercise for jawline is a set of tongue-posture, breathing, and jaw-strengthening practices aimed at improving jawline definition and facial posture. The idea is simple: reposition the tongue to the roof of the mouth, breathe through the nose, and combine daily targeted exercises to strengthen the masseter, temporalis, and neck muscles. Proper practice can alter soft-tissue tone and posture in weeks, while structural skeletal change is slower and limited in adults.

This guide covers what mewing actually does, precise exercises with rep counts and timing, supporting jawline workouts, tools and costs, realistic timelines, and precautions to avoid temporomandibular joint (TMJ) problems. You will get checklists, a weekly timeline, comparisons to medical options, and a clear next-step plan so you can start a safe, measurable program today. The content emphasizes evidence-based limits and practical routines that integrate into daily life.

Overview: What mewing is and why it may affect your jawline

Mewing is a form of oral posture training popularized by orthodontists interested in orthotropics, notably Dr. John Mew and Dr. Mike Mew.

At its core mewing emphasizes three consistent behaviors: full-palate tongue posture, nasal breathing, and correct swallowing. These behaviors change muscle tone and head posture, which can affect how the lower face appears.

Mechanisms that can influence the jawline:

Tongue pressure on the palatal vault encourages the maxilla (upper jaw) to sit forward in growing patients; in adults this mainly affects soft tissue position and posture.
Nasal breathing supports diaphragm and cervical posture, reducing forward head position that hides the jawline.
Jaw muscle strengthening (masseter and temporalis) increases definition through hypertrophy of muscle and reduction of fat appearance.

What to expect:

Short term (1-4 weeks): improved posture, less forward head, slightly tighter submental area when practicing daily.
Medium term (1-6 months): increased muscle tone and possible visible sharpening of jawline in many people who combine mewing with chewing exercises and fat loss.
Long term (6-24+ months): limited skeletal remodeling in adults; more pronounced changes in teenagers whose bones are still growing.

Who benefits most:

Teenagers and young adults with ongoing growth potential.
Adults focused on improving soft-tissue tone, posture, and muscle definition.
People who combine mewing with weight management and jaw muscle exercises.

Principles: The physiology and safety behind mewing

Principle 1 - Tongue posture matters

The tongue is a large muscular organ and spends much of the day resting. Correct full-palate posture means the entire tongue (not just the tip) makes contact with the roof of the mouth. This distributes gentle pressure across the palate and encourages better oral rest posture.

How to test: Say the word “sing” and feel where the tongue sits after. The resting position after the consonant “ng” roughly approximates good tongue posture.

Principle 2 - Nasal breathing and airway

Nasal breathing supports nitric oxide production, filters air, and encourages lower head posture. Mouth breathing often accompanies forward head posture and a slack lower face, both of which reduce visible jawline definition.

Principle 3 - Muscle conditioning vs bone remodeling

Masseter and temporalis muscle hypertrophy increases jawline definition faster than bone changes. Adults can strengthen muscles in weeks; bone adaptations require surgical or orthodontic interventions in fully grown adults. For teens, sustained mewing may contribute to bone growth direction over years.

Principle 4 - Balance and TMJ safety

Overworking jaw muscles or clenching excessively can produce temporomandibular disorder (TMJ) pain, headaches, and tooth wear. Progressive loading, controlled reps, and rest days protect the TMJ. If you feel pain, stop and consult a dentist or myofunctional therapist.

Evidence notes

Clinical research on ‘mewing’ specifically is limited. Many practitioners use myofunctional therapy (orofacial myofunctional therapy, OMFT) techniques clinically for swallowing and breathing; these have peer-reviewed support for improving tongue posture and nasal breathing. Claims of dramatic skeletal remodeling in adults are primarily anecdotal.

mewing exercise for jawline steps and routine

Daily routine overview (30 to 40 minutes spread through the day)

Passive practice: Maintain full-palate tongue posture and nasal breathing during most waking hours.
Active practice: Perform targeted tongue presses, swallow training, jaw resistance exercises, and neck mobility sessions totaling 20 to 30 minutes/day.

Concrete steps with reps, sets, and timings

Basic tongue posture drill (passive, continuous)

Goal: Keep the entire tongue against the palate, lips lightly closed, teeth slightly apart or lightly touching.
How: Set a timer for 30 minutes while you remember to maintain posture; do this five times per day initially.
Progress: Aim for continuous posture most of the waking day (10-12 hours) over 3-6 months.

Strong-palate press (active)

How: Press the entire tongue upward to the palate, as if swallowing, holding maximum comfortable pressure.
Reps: 15 holds per session.
Hold time: 10 seconds per rep.
Frequency: 3 sessions per day.
Benefit: Trains neuromuscular memory for sustained posture. Total daily time ~7.5 minutes.

Swallow training (active)

How: Place tongue on palate, create a seal, swallow without using cheek muscles or lips.
Reps: 10 swallows per set.
Sets: 3 sets per day.
Tip: Exaggerate the tongue push toward the back of the palate gently.

Jaw strengthening: isometric clench

How: Bite down gently, hold without pain. Use a cotton roll or small rubber bite for progressive resistance if needed.
Reps: 10 holds.
Hold: 5 seconds.
Frequency: Once per day.
Warning: If you have TMJ pain, skip or reduce intensity.

Jaw strengthening: dynamic chewing

Tools: Sugar-free gum (PUR, Orbit) or a jaw trainer (Jawzrsize or chew sticks).
Duration: 10-20 minutes per day.
Reps: Natural chewing cycles; aim for a continuous 10-20 minute session.
Note: Start at 5 minutes/day and increase 2-3 minutes/week to avoid muscle strain.

Neck and chin posture: chin tuck and neck lengthening

How: Chin tuck (retract the chin toward the spine) to strengthen deep neck flexors.
Reps: 10 reps, hold 8 seconds.
Frequency: 2-3 times daily.
Benefit: Reduces forward head posture that camouflages jawline.

Weekly progression example (first 12 weeks)

Week 1-2: Focus on passive tongue posture 2-4 hours/day; active sessions once daily.
Week 3-6: Passive posture 6+ hours/day; active sessions 2-3 times daily; chewing 5-10 minutes/day.
Week 7-12: Passive posture most of the day (aim 8-12 hours); active sessions as above; chew 10-20 minutes/day.

Expected short-term outcomes

2-4 weeks: Improved posture, decreased mouth breathing, early tightening under chin.
2-6 months: Improved muscle tone, firmer jawline in many users when combined with modest fat loss.
6-12 months and beyond: Incremental soft-tissue change; skeletal change limited in adults.

Best practices: integrating mewing into life and tracking progress

Daily habit integration

Trigger-action plan: Link tongue-checks to routine actions (every time you open your laptop, check tongue posture).
Micro-sessions: Use breathers (walks, bathroom breaks) to perform 30-60 second tongue presses.
Sleep: Practice nasal-breathing prep before sleep; consider a humidifier if nasal congestion is a problem.

Tracking progress with measurable metrics

Weekly photos: Take front and 45-degree profile photos in consistent lighting and posture. Compare every 4 weeks.
Neck circumference: Measure mid-neck in cm/in, track every 4 weeks.
Muscle fatigue ratings: Record perceived jaw fatigue after chewing sessions to scale up slowly.
Symptom log: Note any TMJ pain, headaches, or tooth sensitivity; pause if symptoms worsen.

Combining with nutrition and weight management

Reducing submental fat enhances jawline visibility faster than muscle work alone. Aim for a modest calorie deficit of 300-500 kcal/day for 0.5-1 lb (0.2-0.45 kg) weekly loss if safe for you.
Protein intake: 1.2-1.6 g/kg body weight supports muscle growth in jaw and neck muscles.

When to seek professional help

Persistent pain in jaw or ears, clicking, locking, or headaches: consult a dentist, orthodontist, or orofacial myologist.
Breathing obstruction, chronic nasal congestion, or sleep apnea signs: consult an ear, nose, and throat (ENT) specialist.

Tools and resources

Devices and products with typical pricing and availability

Jawzrsize (jaw training device)
Price: $20-50 per unit on manufacturer site and Amazon.
Use: Progressive resistance chewing; follow manufacturer protocol 5-10 minutes/day starting low.
Note: Not for TMJ pain sufferers.
Sugar-free chewing gum (PUR, Orbit, Extra)
Price: $1-4 per pack; subscription options available.
Use: 10-20 minutes/day for dynamic jaw strengthening.
Tip: Avoid excessive sugary gum to protect teeth.
Bite trainers and silicone chew sticks (various brands)
Price: $10-40 per piece on Amazon or specialty stores.
Use: For controlled resistance chewing.
Myofunctional therapy (orofacial myofunctional therapy, OMFT)
Providers: International Association of Orofacial Myology (IAOM) members; search for licensed practitioners.
Price: $75-200 per session depending on region and practitioner.
Typical program: 6-12 weekly sessions plus daily home exercises.
Orthodontic and surgical consultations
Orthodontist consult: $100-300.
Orthognathic surgery (jaw surgery): $15,000-50,000 depending on complexity and region.
Clear aligners (e.g., Invisalign): $3,000-8,000.
Facial exercise studios and apps
FaceGym (in-person) sessions: $40-120 per session in major cities.
Apps like “Mewing” coaching or general facial exercise apps: $5-15/month subscriptions; variable quality.
Books and educational resources
Orthotropics literature: look for peer-reviewed articles and Dr. John Mew’s orthotropics discussions.
Myofunctional Therapy resources: International Association of Orofacial Myology website and certified practitioner directories.

Comparison: non-surgical options for jawline improvement

Mewing + exercises: Low cost (mostly time); visible soft-tissue improvements in weeks to months.
Dermal fillers for jawline: Immediate results; cost $600-2,000 per syringe/session; repeat every 12-24 months.
Botox masseter reduction: For slimming the lower face; $300-800 per side, effective in 4-8 weeks, repeat every 4-6 months.
Surgery (chin/jaw implants, orthognathic surgery): Permanent structural change; high cost, higher risk.

Common mistakes and how to avoid them

Mistake 1 - Overclenching and excessive resistance

Consequence: TMJ pain, headaches, tooth wear. How to avoid: Use progressive overload. Start with light pressure and short sessions.

If clenching is habitual, practice relaxation exercises and see a dentist if pain appears.

Mistake 2 - Placing only the tongue tip on the palate

Consequence: Limited benefit because the bulk of the tongue is not supporting the palate. How to avoid: Focus on flattening the entire tongue against the roof of the mouth. Use the “sing” test to find correct positioning.

Mistake 3 - Ignoring nasal breathing

Consequence: Mouth breathing undermines posture gains and increases forward head posture. How to avoid: Practice nasal-breathing exercises, use a saline rinse for congestion, and consult an ENT if you have chronic nasal blockage.

Mistake 4 - Expecting rapid skeletal change in adults

Consequence: Frustration and chasing unproven promises. How to avoid: Set realistic goals: muscle tone and posture improvements are likely; major bone changes in adults require surgery.

Mistake 5 - Inconsistent tracking and poor technique

Consequence: Slow or no perceivable progress. How to avoid: Use weekly photos, measure neck circumference monthly, and videotape yourself to check posture.

FAQ

Will Mewing Change My Bone Structure?

No, significant bone remodeling in adults is unlikely without orthodontic or surgical intervention. Mewing primarily affects soft tissue, muscle tone, and posture; teens with active growth plates may see more skeletal influence over years.

How Long Until I See a Defined Jawline?

Many people notice better posture and a tighter submental area in 2-6 weeks. Noticeable muscle-based jawline definition often appears in 2-6 months with consistent exercises and modest fat loss.

Can Mewing Cause TMJ or Teeth Problems?

If done incorrectly or with excessive clenching, mewing and aggressive jaw exercises can contribute to temporomandibular joint (TMJ) pain and tooth wear. Start gently, track symptoms, and stop if pain occurs; consult a dentist for persistent issues.

How Many Minutes per Day Should I Practice?

Passive posture: aim to maintain tongue-on-palate and nasal breathing for several hours daily, progressing toward most waking hours. Active exercises: 20-40 minutes total per day divided among tongue presses, swallowing training, chewing, and neck exercises.

Are There Professional Treatments That Complement Mewing?

Yes. Myofunctional therapy sessions ($75-200/session) can retrain tongue and swallow patterns. ENT or orthodontic consultations are useful for breathing or structural concerns.

Dermal fillers or Botox can complement muscle work for faster cosmetic results.

Is Mewing Suitable for Everyone?

Mewing is low risk for most healthy adults but may not be appropriate for people with significant dental issues, severe TMJ disorders, or nasal airway obstruction. Consult a dentist or ENT if you have chronic pain, ear problems, or breathing difficulties.

Checklist: daily and weekly

Daily checklist

Maintain full-palate tongue posture for goal hours (start with 2-4 hours).
Nasal breathing practice during waking hours.
Strong-palate press: 3 sessions x 15 reps x 10 seconds.
Swallow training: 3 sets x 10 swallows.
Jaw chewing: 5-20 minutes (start low).
Chin-tuck neck exercise: 2 sets x 10 reps.

Weekly checklist

Take consistent front and 45-degree profile photos.
Measure neck circumference and note changes.
Increase chewing time by 2-3 minutes if no pain.
Review symptom log for TMJ or headaches.

Timeline and realistic expectations (sample 12-month plan)

Month 0 (baseline)

Take photos and measurements.
Start light routines: 10 minutes active/day, 2 hours passive posture.

Month 1

Passive posture 4-6 hours/day.
Active sessions 15-20 minutes/day.
Early posture and submental tightness may appear.

Month 3

Passive posture most of the day (6-8+ hours).
Chewing 10-15 minutes/day.
Expect measurable improvement in jawline tone for many users.

Month 6

Continued muscle tone improvements.
If combined with 5-10 lb weight loss, jawline becomes noticeably sharper.
Reassess goals; consider adding myofunctional therapy if progress slowed.

Month 12

Consolidated habits, visible soft-tissue improvement for most consistent practitioners.
Adults: limited skeletal change; teens: potential greater changes if growth ongoing.
Decide on complementary treatments (fillers, Botox, or orthodontics) if desired and appropriate.

Next steps

Start a 4-week baseline program

Commit to passive tongue posture 2-4 hours/day, then build to 6+ hours.
Do active exercises (tongue presses, 15x10s holds) twice daily.
Track photos and neck measurements weekly.

Add progressive jaw resistance

Begin with sugar-free gum 5 minutes/day in week 1, then add 2-3 minutes each week until you reach 10-20 minutes/day.
If you use a device (Jawzrsize), follow manufacturer progression and avoid pain.

Consult professionals when needed

If you have chronic congestion, ENT consult for nasal airway.
If you experience jaw pain or clicking, schedule a dentist or myofunctional therapist consult ($75-200/session).
For structural concerns or major changes, consult an orthodontist.

Reassess at 12 weeks

Compare photos and measurements, adjust intensity, and consider adding supportive treatments (nutrition, filler, or professional therapy) if necessary.

Mewing Exercise for Jawline Complete Guide