How to Fix Double Chin with Mewing Guide

Overview

how to fix double chin with mewing is a gradual process that combines correct tongue posture, targeted jaw and neck exercises, posture correction, and body-fat management. This guide explains the specific mewing posture, daily exercise routines, posture and sleep adjustments, and simple calorie strategies to reduce submental fat while strengthening the muscles that support the jawline and neck.

What you’ll learn and

why it matters:

you will learn precise tongue placement, isometric jaw and neck exercises, posture corrections that improve mandibular projection, and tracking methods to validate progress. Improving these elements reduces the appearance of a double chin by supporting skin and tissue and reducing fat under the chin.

Prerequisites and time estimate: basic health clearance if you have neck or jaw problems, a smartphone or stopwatch, and willingness to practice daily. Plan for short daily sessions (10-20 minutes) and consistent posture work; expect visible changes in 8-12 weeks with steady effort.

Step 1:

how to fix double chin with mewing posture

Action: adopt full-palate tongue posture, keep lips closed, teeth lightly together, and breathe through the nose.

Why: the tongue resting on the palate encourages forward and upward force on the maxilla and subtly lifts the floor of the mouth. Over time this supports the jawline and reduces the soft-tissue sagging that accentuates a double chin.

Step-by-step:

1. Relax jaw and lips.
2. Place the entire tongue flat against the roof of your mouth (back and middle as well as tip).
3. Seal lips, keep teeth lightly touching or slightly apart if uncomfortable.
4. Breathe only through the nose.

Examples and tools:

• Use a smartphone timer to practice holds: 10 seconds on, 5 seconds rest, repeat 10 times.
• Optional cron reminder (Linux) to check posture hourly:

0 * * * * DISPLAY=:0 notify-send "Mew check: tongue to palate, lips closed"

Expected outcome: immediate improved resting posture and mild elevation of the floor of the mouth. Over weeks you will feel the suprahyoid muscles engage more strongly.

Common issues and fixes:

• Problem: Only tip of tongue touches palate. Fix: slide tongue backward until you feel contact across the middle.
• Problem: Airway feels blocked. Fix: relax base of tongue and ensure nasal breathing; consult ENT if persistent.
• Problem: Jaw pain. Fix: reduce hold duration and consult dentist or therapist.

⏱️ ~10 minutes

Step 2:

Strengthen neck and submental muscles

Action: perform chin tucks, isometric holds, and light resistance exercises to build the deep neck and suprahyoid muscles.

Why: stronger neck muscles support the soft tissue under the chin and improve jawline definition. Muscle tone reduces laxity and works synergistically with mewing posture.

Step-by-step checklist:

1. Chin tuck (3 sets x 10 reps): pull chin straight back to make a double chin then release.
2. Suprahyoid hold (3 sets x 10s): press tongue to palate and gently lift chin without moving jaw.
3. Manual resistance (3 sets x 10s): place fist under chin and push down while resisting with jaw upward.

Example routine:

• 3 rounds of the three exercises, rest 30-60 seconds between sets.
• Use a 30-second timer or interval app.

Expected outcome: improved neck endurance, firmer submental area, tighter jawline silhouette within 4-8 weeks.

Common issues and fixes:

• Problem: Neck strain. Fix: use smaller range and slow reps, focus on controlled motion.
• Problem: Dizziness. Fix: stop if lightheaded, check breathing and do nasal breathing only.

⏱️ ~10 minutes

Step 3:

Reduce submental fat with diet and activity

Action: implement a modest calorie deficit plus resistance and cardio training to reduce body fat around the chin.

Why: localized fat loss cannot be guaranteed, but overall fat loss reduces submental fat and the double chin. Combining mewing and muscle work helps preserve shape while fat decreases.

Step-by-step checklist:

1. Calculate maintenance calories (use an app like MyFitnessPal).
2. Reduce intake by 300-500 kcal/day for sustainable weight loss.
3. Add 150 minutes/week moderate cardio and 2 strength sessions.

Example targets:

• Aim for 0.25-0.5 kg (0.5-1 lb) weight loss per week.
• Track calories and protein target ~1.2-1.6 g/kg body weight to preserve muscle.

Expected outcome: slow reduction of submental fat over 8-16 weeks. Improved visibility of jawline as fat decreases.

Common issues and fixes:

• Problem: Losing weight too fast causes sagging. Fix: slow the deficit and maintain protein and strength training.
• Problem: No progress. Fix: re-check calorie logging accuracy and increase activity slightly.

⏱️ ~10 minutes planning; daily adherence beyond this

Step 4:

Jawline sculpting exercises and chewing workouts

Action: perform jaw jut, resisted opening, chewing gum protocol, and neck curl-ups to sculpt the lower face and stimulate muscle hypertrophy.

Why: these exercises increase muscle tone around the mandible and submental area, improving contour.

Step-by-step checklist:

1. Jaw jut: push lower jaw forward, hold 5-10 seconds, relax. 3 sets x 8-12 reps.
2. Resisted mouth opening: use two fingers under chin, try to open while resisting. 3 sets x 8-10 reps.
3. Chewing protocol: sugar-free gum, 10-15 minutes per side, 2 times daily.
4. Neck curl-ups: supine small lift of head to chin tuck, 3 sets x 10-15 reps.

Interval timer example (bash) for sets:

for i in 1 2 3; do
 echo "Set $i: do jaw jut x12"
 sleep 60
done

Expected outcome: firmer jaw muscles and improved edge definition after 6-12 weeks of consistent practice.

Common issues and fixes:

• Problem: TMJ pain. Fix: stop high-resistance exercises, consult dentist or physical therapist.
• Problem: Muscle imbalance. Fix: perform equal reps on both sides and include neck strengthening.

⏱️ ~10 minutes

Step 5:

Posture correction and daily ergonomics

Action: correct head and shoulder posture throughout the day; align ears over shoulders and maintain a slight chin tuck while sitting and standing.

Why: forward head posture pushes soft tissue forward and makes double chin more pronounced. Good posture realigns the neck, allowing the jawline to sit higher and appear sharper.

Step-by-step checklist:

1. At desk: monitor at eye level, shoulders relaxed, back supported.
2. Hourly posture checks: set phone reminder to reset head position and do 10-second mewing hold.
3. Sleep: use a low to medium pillow that supports cervical curve without propping chin forward.

Tools:

• Posture reminder apps (e.g., PostureMinder, Stand Up!), or hourly calendar alerts.
• Ergonomic monitor riser or laptop stand.

Expected outcome: reduced forward head posture and long-term improvement in neck line and jaw projection.

Common issues and fixes:

• Problem: Rigid neck soreness. Fix: perform mobility drills and reduce rigidity gradually.
• Problem: Forgetting posture. Fix: set 45-minute recurring reminders until habit forms.

⏱️ ~10 minutes active checks throughout the day

Step 6:

Track progress and maintain consistency

Action: take structured weekly photos, measure submental distance, and log exercise and posture adherence.

Why: objective tracking prevents false impressions and motivates consistent practice. Photos and simple measurements show small but meaningful improvements over time.

Step-by-step checklist:

1. Take three photos weekly: front, 45-degree, and profile; same lighting and camera height.
2. Measure double chin thickness with a tape: from under-chin midpoint to skin fold base, record in mm.
3. Log daily: mewing adherence (minutes), exercises completed, calories (if dieting).

Example measurement protocol:

1. Stand relaxed, head neutral.
2. Use flexible tape under chin at the deepest fold to the throat base and record.

Expected outcome: clear objective record of changes; expect subtle visual and measurement improvements in 6-12 weeks.

Common issues and fixes:

• Problem: Inconsistent photo angles. Fix: mark a spot on the wall and use a tripod or fixed phone stand.
• Problem: Measurement noise. Fix: take three measurements and average them.

⏱️ ~10 minutes weekly for photos and logging

Testing and Validation

How to verify it works with checklist:

• Weekly photo comparison: look for less pronounced skin fold and sharper jawline at 8-12 weeks.
• Measurement validation: record a decrease in submental fold thickness or tape measurement across 8 weeks.
• Functional validation: improved posture holds without fatigue, longer comfortable nasal breathing with tongue on palate.
• Strength validation: ability to perform more reps or longer isometric holds over 4 weeks.

Use this checklist each week:

1. Take three photos and compare to baseline.
2. Log one tape measurement and note change.
3. Note exercise adherence and increase in reps or hold times.
4. Note subjective improvement in jawline visibility.

Common Mistakes

1. Holding the tongue tip only - this produces little lift. Ensure full-palate contact including the middle and back of the tongue.
2. Expecting immediate fat loss - mewing supports structure but fat reduction requires caloric deficit and time.
3. Overworking TMJ and neck - aggressive exercises can cause pain; progress slowly and stop if painful.
4. Ignoring nasal breathing and posture - mewing without nasal breathing and posture correction reduces effectiveness.

How to avoid these pitfalls: start slowly, follow the step-by-step routines, track progress, and consult professionals for persistent pain or structural concerns.

FAQ

Will Mewing Alone Eliminate a Double Chin?

Mewing alone improves posture and muscle tone but will not reliably remove fat. Combine mewing with fat-loss strategies and neck exercises for best results.

How Long Before I See Results?

Most people see posture and muscle changes in 4-8 weeks and noticeable reduction of a double chin in 8-16 weeks with consistent practice and diet adherence.

Can Mewing Cause Jaw Pain or TMJ Issues?

If done incorrectly or with excessive force, mewing and related exercises can aggravate TMJ. Reduce intensity, focus on gentle holds, and consult a dentist or therapist if pain continues.

Is There an Age Limit to Effectiveness?

Mewing and exercises can improve posture and muscle tone at most ages, but skeletal remodeling is limited in adults. Muscle and fat changes are achievable at any adult age.

Should I See a Specialist?

See an ENT for nasal breathing problems, a dentist or orthodontist for bite or TMJ issues, and a dermatologist or plastic surgeon for persistent sagging or excess skin considerations.

Next Steps

After completing this guide, maintain a daily routine of mewing posture checks, continue neck and jaw exercises, and keep a sustainable nutrition and cardio plan. If progress stalls after 3-4 months, escalate tracking fidelity, consult a physical therapist for posture and neck mechanics, or seek a dental/orthodontic evaluation for structural concerns. Consider non-surgical or surgical options only after conservative measures are optimized.

Further Reading

• How to Mew Properly Guide
• Mewing Jaw Exercise Guide
• How Long Does Mewing Take to Work Guide
• Mewing Exercise for Jawline Complete Guide