Introduction

how long does mewing take to work is the question most people ask before committing to a daily tongue posture routine. Realistic timelines and measurable expectations separate useful advice from internet noise. This article gives a practical, evidence-informed roadmap you can use whether you are a teen, adult, or clinician trying to track progress.

You will get a clear overview of what mewing is, the biological principles that limit and enable change, step-by-step daily routines, exact timelines based on age and compliance, product and therapy pricing, common mistakes, and a concise checklist to track progress. The goal is to set realistic expectations: what changes are likely, when they appear, and what additional interventions speed results.

Overview:

What mewing is and what it can realistically change

What Mewing Means in Practical Terms

Mewing refers to consciously resting the entire tongue against the roof of the mouth, keeping lips closed, and breathing through the nose. It is a form of orofacial posture training promoted by practitioners of myofunctional therapy and popularized online by clinicians and influencers. The core idea is that consistent tongue posture can influence facial soft tissue tone, nasal breathing, and, over long periods, skeletal relationships in growing individuals.

Realistic Goals Versus Hype

Short-term realistic outcomes (weeks to months)

Improved nasal breathing and reduced mouth breathing.
Slight improvement in lip seal and upper lip tone.
Marginal improvement in jawline appearance due to postural changes and reduced forward head posture.

Mid-term outcomes (3 to 12 months)

Better muscle tone in the cheeks and submental (under-chin) area.
Reduced facial puffiness if nasal breathing replaces mouth breathing.
Noticeable change in facial profile for adolescents and young adults still undergoing growth.

Long-term skeletal change (12 months and beyond)

Possible skeletal remodeling in adolescents (under 18) when combined with myofunctional therapy and orthodontics.
In adults, major skeletal shifts without surgery or orthodontic appliances are unlikely; however, soft-tissue and muscular improvements can be significant.

Who responds best

Adolescents and young adults (12 to 18 years): highest potential for structural change because facial bones are still growing.
Adults with high compliance (full-time tongue posture, 4+ months of therapy): best chance for soft-tissue and functional improvements.
Low responders: older adults with high body fat in the neck, long history of mouth breathing, poor dental health, or TMJ (temporomandibular joint) issues.

how long does mewing take to work

Short Answer

First changes: 2 to 8 weeks.
Noticeable changes: 3 to 6 months.
Meaningful structural change in growing individuals: 12 to 24 months.
Major skeletal change in adults without orthodontics or surgery: unlikely in most cases.

Detailed Timeline and Examples

Weeks 1-8: adaptation and immediate effects

What happens: tongue and facial muscles learn a new resting posture. Nasal breathing often improves within days to weeks, which reduces mouth breathing-related swelling.
How to measure: take consistent front and profile photos weekly. Track breathing quality and lip seal time during the day.
Example: A 20-year-old reporting mouth breathing reduced from 80 percent of waking hours to under 30 percent after 6 weeks, with subtle cheek definition.

Months 3-6: muscle tone and soft-tissue shifts

What happens: improved muscle tone in the submental area, possible reduction in double chin appearance, and more defined jawline when body fat is moderate.
How to measure: side profile photos monthly, standardized lighting, and consistent facial relaxation. Note changes in how the jawline casts shadows.
Example: 25-year-old compliant user reports visible jawline improvement at 4 months, aided by daily chewing exercises and reduction of processed carbs to lower submental fat.

Months 6-12: consolidation and combined interventions

What happens: if mewing is combined with myofunctional therapy, orthodontics, or weight loss, changes accelerate. In adolescents, growth modulation can be observed.
How to measure: dental/orthodontic records, cephalometric x-rays for clinical settings, or photos for consumer tracking.
Example: 15-year-old undergoing orthodontic expansion and directed myofunctional exercises shows measurable forward maxillary change at 10 months.

12-24 months and beyond: potential skeletal remodeling in young people

What happens: In adolescents with dental and airway-focused therapy, structural changes in jaw relationships and palate shape are possible. In adults, expect continuing soft-tissue refinement but limited skeletal change without appliances.
Example: Clinical studies of myofunctional therapy combined with orthopedic appliances show better airway outcomes in pediatric patients over 12 to 18 months.

Factors That Change the Timeline

Age: younger = faster and more structural change.
Compliance: full-time tongue posture (as much as possible) versus brief daily sessions.
Body composition: higher BMI and submental fat hide changes.
Dental history: previous extractions or fixed orthodontics change how tissue responds.
Professional support: clinician-guided therapy accelerates measurable change.

Principles:

Why mewing can alter facial structure

Biomechanics of Tongue Posture

The tongue is a large, biomechanically active muscle that occupies most of the oral cavity. When the tongue rests against the palate, it exerts distributed pressure across the maxillary (upper jaw) palate. During growth, this pressure can influence bone modeling and palate width, similar to how an orthodontic expander operates but with much lower forces delivered over a longer time.

Muscle Hypertrophy and Posture

Continuous low-level activation of tongue, buccinator, and orbicularis oris muscles can lead to increased tone and modest hypertrophy, improving soft-tissue definition around the jawline.
Corrected head posture often accompanies mewing, which brings the mandible (lower jaw) into a more favorable position for perceived jawline definition.

Airway and Breathing Mechanics

Nasal breathing increases nitric oxide production and improves oxygenation. Improved breathing can reduce upper airway collapse and facial puffiness.
Mouth breathing is associated with longer lower facial height and a more open bite in children. Replacing mouth breathing with nasal breathing helps normalize vertical facial growth patterns.

Limits Imposed by Biology

Bone remodeling requires cellular signaling and mechanical stimulation. In skeletally mature adults, bone is less responsive to low-magnitude forces without appliances.
Soft tissues adapt more readily and faster than bone. Expect earlier changes in tone and posture rather than skeletal repositioning.

Examples Linking Principles to Outcomes

Teen with narrow palate: mewing plus palatal expansion (orthodontic appliance) over 12 months yields measurable increase in palate width and improved nasal breathing.
Adult with good muscle tone and low body fat: after 4 months mewing plus targeted exercises, jawline looks sharper due to decreased submental fullness and improved neck posture.

How:

Practical daily mewing routine and jawline exercises

Daily Tongue Posture Routine (Time, Frequency, Exact Technique)

Aim for as close to 100 percent daytime tongue-to-palate contact as possible, and keep the lips sealed.
Key position: entire tongue flat on the palate, not just the tip. Tip should sit just behind the upper front teeth on the palatal rugae (small ridges).
Swallowing technique: practice nasal swallow where the tongue presses up and back against the palate. This can be trained with 10 deliberate swallows twice daily.

Sample Daily Schedule

Morning (5 minutes): 10 exaggerated tongue lifts to the palate, hold each 5 seconds.
Daytime (continuous): maintain tongue against palate, check every 20 minutes initially.
Evening (10 minutes): targeted exercises - 3 sets of 1 minute “palate presses” where you press and hold with the entire tongue.
Swallow drills: 10 deliberate nasal swallows after meals.

Jawline Strengthening Exercises (with Numbers)

Chin tucks for posture: 3 sets of 10 repetitions, hold 5 seconds each.
Jaw resistance push: create resistance with fist under chin and open/close slightly, 3 sets of 12 reps.
Jawzrsize or chew-based exercise: 5 to 10 minutes daily with a device like Jawzrsize (price $20 to $40), progress slowly to avoid TMJ strain.

Monitoring Progress and Objective Metrics

Take standardized photos: front, left profile, right profile every 2 weeks for first 3 months, then monthly.
Journal compliance: record daily minutes of conscious tongue posture and exercise time.
If seeing a myofunctional therapist, schedule objective checks at 3, 6, and 12 months. Therapist sessions cost roughly $60 to $150 per session depending on region and clinician.

When to Seek Professional Help

If you have pain when holding posture, worsening TMJ symptoms, significant breathing obstruction, or a history of orthodontic issues, consult a dentist, orthodontist, or certified myofunctional therapist.
For airway concerns and snoring, consult an ENT (ear, nose, and throat) specialist for a full evaluation.

Best Practices:

Maximize results and avoid pitfalls

Combine Mewing with Complementary Interventions

Myofunctional therapy: guided sessions accelerate correct swallowing patterns and muscle recruitment. Typical program: 8 to 16 weekly sessions costing $480 to $2,400 total depending on pricing and length.
Orthodontic or orthopedic appliances: rapid structural change in adolescents when combined with tongue posture training. Costs vary widely: orthodontic treatment $3,000 to $8,000; palatal expanders $1,000 to $3,000.
Address nasal patency: use saline rinses, allergy management, or deviated septum repair when necessary to enable nasal breathing.

Gradual Progression and Load Management

Start slow with jaw exercises to avoid temporomandibular joint irritation. Build from 5 minutes per day to 20 minutes over 4 weeks.
If using devices like Jawzrsize or MyoMunchee, follow manufacturer instructions. Typical price ranges: Jawzrsize $20 to $40, MyoMunchee chewable devices $15 to $30, facial resistance bands $10 to $25.

Nutrition, Weight, and Body Composition

Reducing body fat will often increase visual jawline definition faster than mewing alone. Combine mewing with a moderate calorie deficit and resistance training if reducing submental fat is a goal.
Hydration and reduced sodium help reduce facial bloating.

Consistency and Realistic Measurement

Expect initial changes in weeks; document with photos, not memory.
A reasonable commitment: 10 to 20 minutes of exercises per day plus passive tongue posture the rest of the waking day.
Use the checklist below to measure adherence.

Tools and Resources

Products, Services, Apps, and Approximate Pricing

Devices and chew tools

Jawzrsize (jawzrsize.com) - silicone resistance device for jaw exercise. Price: $20 to $40. Pros: targeted masseter work. Cons: potential TMJ strain if overused.
MyoMunchee (myomunchee.com) - chewable myofunctional training device used in pediatric therapy. Price: $15 to $35. Often used with therapist guidance.
Chewable gum for masticatory exercise - sugar-free gum from local stores or Amazon. Cost: $3 to $10 per pack.

Therapists and clinicians

Certified myofunctional therapists (COM) - typical session: $60 to $150. Programs: 8 to 16 sessions common.
Orthodontists - consult for palatal expanders, braces, aligners. Braces cost: $3,000 to $7,000. Palatal expanders: $1,000 to $3,000.
ENT specialists - consult for nasal obstruction; office visit cost varies $150 to $400 without insurance.

Apps and tracking

Photo and habit tracking apps: use free tools like Google Photos for consistent photo albums or paid apps like Face Progress Tracker ($5 to $10 one-time or subscription tiers).
MyoPlus and other myofunctional clinician platforms exist for professionals. Consumer access is limited; ask clinician for recommendations.

Supplies and extras

Posture aids such as chin tucks and cervical pillows: $20 to $60 on Amazon.
Resistance bands and small equipment for neck and facial exercises: $10 to $30.

Common Mistakes and How to Avoid Them

Mistake 1:

Expecting rapid bone-level change in adults

Why it happens: online before/after photos often show soft-tissue changes or are combined with weight loss/orthodontics.
How to avoid: set soft-tissue and functional goals for adults and consult a clinician for skeletal objectives.

Mistake 2:

Poor technique - pushing with the tip of the tongue only

Why it happens: people think “tip up” is enough.
How to avoid: use the entire tongue body. Practice by sliding the tongue flat onto the palate and holding for 30 seconds. Use a finger to feel the palate to learn the correct placement.

Mistake 3:

Overtraining the masseters with jaw devices

Why it happens: more force seems like faster results.
How to avoid: limit Jawzrsize or similar use to 5 to 10 minutes daily initially. Stop if you experience TMJ pain, clicking, or headaches.

Mistake 4:

Neglecting breathing and nasal airway

Why it happens: focus on aesthetic posture only.
How to avoid: address allergies, deviated septum, or nasal congestion. Use saline rinses and seek ENT evaluation if nasal airflow is insufficient.

Mistake 5:

Inconsistent photo documentation

Why it happens: reliance on memory leads to biased assessments.
How to avoid: take standardized photos every 2 weeks with neutral expression, consistent lighting, and same camera distance. Use a simple backdrop.

FAQ

How Long Does Mewing Take to Work for Teens?

Teens often show the fastest structural changes because their bones are still growing. Initial functional improvements (breathing, lip seal) can appear in 2 to 8 weeks; measurable skeletal changes when combined with orthodontics or expansion typically take 12 to 24 months.

How Long Does Mewing Take to Work for Adults?

Adults typically see soft-tissue and posture improvements in 4 to 6 months with high compliance. Significant skeletal changes in adults without orthodontic appliances or surgery are unlikely; expect aesthetic gains mainly from muscle tone and reduced submental fat.

Will Mewing Fix a Weak Chin or Receding Jaw?

Mewing may improve perceived chin projection by optimizing tongue posture and neck posture, but it rarely creates substantial forward movement of the mandible in adults. For structural correction, consult orthodontics or maxillofacial surgery for options like genioplasty or orthodontic camouflage.

Can Mewing Cause TMJ Pain?

Incorrect technique or overuse of jaw exercise devices can aggravate the temporomandibular joint (TMJ). If you develop pain, stop forceful exercises, reduce device use, and consult a dentist or TMJ specialist.

How Do I Track Progress Accurately?

Take standardized photos front and side every 2 weeks, keep a daily compliance log of posture minutes, and if under professional care, use dental/orthodontic records or cephalometric x-rays at 6 to 12 month intervals.

Are There Apps or Communities to Help with Mewing?

Yes. Use habit trackers (Habitica, Streaks), photo trackers, and myofunctional therapy groups on platforms like Reddit or Facebook. Be cautious of anecdotal claims and prioritize clinician guidance for medical issues.

Actionable Checklist and Timelines

30-Day Starter Checklist

Take baseline front and profile photos.
Learn proper tongue placement: entire tongue on the palate, lips sealed, nasal breathing.
Set reminders every 20 minutes initially to check posture.
Do daily exercises: 5 minutes morning, 10 minutes evening, 10 deliberate nasal swallows after meals.
Log minutes per day and photos every week.

3-Month Performance Checklist

Weekly photos for progress comparison.
Track average daily posture minutes; target 6+ hours passive posture per day by month 3.
Add 5 to 10 minutes of jaw strengthening (Jawzrsize or chewing gum) if no TMJ pain.
If no functional improvement in breathing, schedule ENT evaluation.

6-12 Month Consolidation Checklist

Monthly photos and a compliance summary.
Consider professional myofunctional therapy if progress stalled.
For teens, discuss orthodontic or orthopedic options with dentist or orthodontist for combined effects.
Reassess goals: aesthetic, functional, or structural, and plan next steps including orthodontics or referral.

Pricing Comparison Summary

Consumer devices: Jawzrsize $20 to $40, MyoMunchee $15 to $35.
Self-guided tools and apps: $0 to $50 depending on subscriptions.
Myofunctional therapy: $480 to $2,400 for a full program (8 to 16 sessions).
Orthodontic intervention: $3,000 to $8,000 for braces or clear aligners; palatal expanders $1,000 to $3,000.
ENT consultation: $150 to $400 per visit; surgery costs vary widely.

Next Steps

Baseline assessment

Take standardized front and side photos and write a 2-week habit plan for posture and exercises.

Start the 30-day routine

Follow the 30-day starter checklist with daily logging and weekly photos.

Add professional support if needed

If you want skeletal change or you are a teen/parent of a teen, schedule consults with a certified myofunctional therapist and orthodontist within the first 3 months.

Reassess at 3 months

Review photos and compliance logs. Decide on continuing self-guided work, adding devices, or seeking further clinical interventions.

Checklist Example (Copyable)

Baseline photos taken: Yes / No
Daily posture goal: minutes per day ______
Weekly photos logged: Yes / No
Myofunctional consult booked: Yes / No
ENT consult booked (if nasal issues): Yes / No

Final Notes on Expectations and Safety

Mewing can improve breathing, posture, and soft-tissue definition with disciplined practice. Adolescents have the highest potential for skeletal change when mewing is combined with orthodontic or orthopedic intervention. Adults should focus on functional and soft-tissue gains and consider professional guidance if pursuing structural changes.

Avoid excessive force, monitor TMJ symptoms, and document progress objectively. Practical, consistent work over months is the reliable path to meaningful change.