How to Know If Mewing is Working Guide

Overview

how to know if mewing is working is the first practical question for anyone practicing tongue posture and facial posture techniques. This guide teaches measurable ways to track progress, common physical signs to expect, standardized photo and measurement protocols, exercises that reinforce correct tongue posture, and when to consult a clinician.

What you’ll learn and

why it matters:

you will learn how to set a baseline, take repeatable photos, record objective angle and soft tissue measurements, run daily jaw and tongue exercises, and interpret functional signs like breathing and swallowing. These steps reduce guesswork and prevent bad habits that can stall or reverse progress.

Prerequisites: basic ability to follow daily posture cues, smartphone with camera, a small mirror, and a simple log (paper or digital). Time estimate: initial baseline setup 30-45 minutes; ongoing tracking 5-15 minutes per day. Expect meaningful check-ins every 4 to 12 weeks depending on age and consistency.

Step 1:

Set a standardized baseline with photos and notes

Action to take: prepare a repeatable photo protocol and log initial measurements. Use a plain background, neutral lighting, and a fixed camera distance. Take frontal, profile (right and left), and 45-degree oblique photos.

Include an object of scale (ruler or coin) near the chin for size reference.

Why you are doing it: consistent photos let you compare subtle changes in jawline, cheek fullness, and posture. A written log tracks consistency and helps identify what changed when.

Example checklist:

1. Clean background and neutral lighting.
2. Camera at eye level, 1.5 meters from subject.
3. Natural head position, teeth lightly together.
4. Take 4 photos: frontal, left profile, right profile, 45-degree.
5. Record date, time, and mewing adherence score (0-10).

Sample log template

Date: 2025-11-28
Photos: frontal.jpg, left.jpg, right.jpg, 45.jpg
Mewing score: 7/10
Exercises: chin tucks x30, tongue holds x5x30s
Notes: nasal breathing OK, slight jaw soreness

Expected outcome: a clear baseline set of photos and notes you can reproduce every 4-12 weeks.

Common issues and fixes: photos inconsistent - mark a floor spot and camera height to reproduce. Lighting changes - use the same room and time of day. Poor posture in photos - use a mirror and take practice shots.

⏱️ ~10 minutes

Step 2:

Confirm and lock correct tongue posture and swallow pattern

Action to take: practice and test the textbook mewing posture: entire tongue (including the posterior third) pressed against the hard palate, tip of tongue just behind upper front teeth, teeth lightly together, lips closed, breathe through the nose. Combine with timed tongue holds and supervised swallows.

Why you are doing it: correct tongue posture generates gentle sustained forces on the palate and upper jaw which is central to mewing. A poor swallow or low tongue nullifies potential benefits.

Practical example routine:

1. Morning check: 5 deep breaths through nose, set tongue posture for 30 seconds x5.
2. Swallow practice: 10 slow controlled swallows with tongue held on palate.
3. Tongue push isometric: press tongue up firmly for 10 seconds, repeat x5.

Common training cue: say the syllable “N” then hold the tongue against the palate to feel the correct contact.

Expected outcome: reliable ability to maintain full-palate tongue contact for minutes, improved swallow pattern within 2-6 weeks.

Common issues and fixes: difficulty feeling the posterior tongue - use the “gargle test”: make a light gag motion to feel posterior contact, then relax to identify position. Nasal congestion - treat allergy or use saline rinse to restore nasal breathing. Jaw clenching - relax jaw, practice with lips closed but teeth slightly apart then re-establish light occlusion.

⏱️ ~10 minutes

Step 3:

Perform daily jawline and myofunctional exercises

Action to take: integrate specific exercises that strengthen muscles around the jaw and support posture. Focus on chin tucks, resisted tongue presses, jawline isometrics, and mastication practice with equal chewing sides.

Why you are doing it: muscle tone and habitual function support skeletal remodeling and improve soft tissue definition. Strengthening surrounding muscles reduces sag and enhances jawline appearance.

Exercise examples and reps:

1. Chin tucks: 3 sets x 10 reps (hold 5 seconds each).
2. Tongue press holds: 5 sets x 30 seconds with full-palate contact.
3. Jawline isometric: index fingers under chin, push up with jaw for 10 seconds x 5.
4. Chewing drill: 5 minutes chewing on non-dominant side with sugar-free gum.

Example daily routine log entry

Chin tucks: 3x10
Tongue holds: 5x30s
Jaw iso: 5x10s
Chewing: 5 min left side
Total time: 12 min

Expected outcome: stronger suprahyoid and submental muscles, reduced jowl laxity, better jawline definition in 6-12 weeks if combined with posture.

Common issues and fixes: neck strain - ensure movements are small and controlled, not extending the neck. Overworking masseter causing TMJ pain - reduce intensity, shorten holds, consult therapist. Lack of consistency - schedule exercises after brushing teeth to build habit.

⏱️ ~10 minutes

Step 4:

how to know if mewing is working assessment

Action to take: run a structured assessment every 4 to 12 weeks comparing your baseline and current data using photos, log scores, functional tests, and objective angle checks. Use a checklist and simple measured metrics.

Why you are doing it: objective assessment separates perceived change from real progress and indicates which behaviors are effective.

Assessment checklist:

1. Photo comparison: frontal and profile side-by-side.
2. Measure lower facial height and submental fullness.
3. Rate nasal breathing and swallow function (0-10).
4. Record consistency score (% days practiced).

Example measurement method: use a protractor app or print photos and measure the angle from subnasale to pogonion versus Frankfort horizontal. Track percent change rather than absolute small millimeter shifts.

Expected outcome: visible or measurable improvements such as reduced submental fullness, improved lip seal, more defined mandible angle, or improved nasal breathing. Small changes may be seen in 4-12 weeks; structural bone changes may take months to years and are more pronounced in younger people.

Common issues and fixes: no noticeable change - verify consistency, check posture accuracy, and confirm photos are taken the same way. Confounding weight change - note body weight; losing fat can mimic mewing results. Expect gradual change and prioritize functional markers (breathing, swallowing) as early wins.

⏱️ ~10 minutes

Step 5:

Monitor functional signs and bite changes

Action to take: keep a functional log of symptoms: nasal breathing ease, sleep quality, snoring, swallowing ease, speech clarity, and any bite/occlusion changes. Note tooth contacts and any new discomfort.

Why you are doing it: functional improvements often precede visual changes. Changes in occlusion or TMJ pain may indicate technique problems or need for professional assessment.

Functional checks to perform weekly:

1. Record nasal breathing score (0 blocked to 10 clear).
2. Note sleep quality and daytime sleepiness.
3. Test bite by lightly closing and checking tooth contacts on both sides.
4. Monitor jaw pain or clicking.

Expected outcome: increased nasal breathing, fewer sleep disturbances, improved swallowing pattern within weeks. Bite shifts are possible over months, especially if wearing braces or nightguards.

Common issues and fixes: increase in TMJ pain - reduce intensity of jaw exercises, consult dentist. New bite interference - get a professional occlusal assessment; adjust mewing slope by easing posterior tongue force. Persistent nasal obstruction - seek ENT evaluation.

⏱️ ~10 minutes

Step 6:

When to seek professional feedback and advanced measurements

Action to take: if progress stalls, symptoms worsen, or you want precise tracking, consult a myofunctional therapist, orthodontist, or ENT. Request standardized records: cephalometric analysis, dental casts, or 3D facial scans.

Why you are doing it: professionals can differentiate skeletal vs soft tissue limits and recommend adjuncts like functional therapy, braces, or surgical options when appropriate.

Concrete steps to request:

1. Ask for cephalometric X-ray and SNA/SNB/ANB measures.
2. Request a myofunctional evaluation for swallow pattern and tongue strength testing.
3. Get 3D facial scan or standardized photos for millimeter comparisons.

Expected outcome: tailored treatment plan that may accelerate or correct course. Objective imaging clarifies whether observed changes are soft tissue, dental, or skeletal.

Common issues and fixes: afraid of overtreatment - choose clinicians experienced with conservative myofunctional approaches. Cost concerns - start with a myofunctional therapist and photos before imaging. Conflicting advice - combine expert opinions and prioritize functional health.

⏱️ ~10 minutes

Testing and Validation

How to verify it works with checklist

Run a validation protocol every 4 to 12 weeks.

1. Side by side photo comparison under identical conditions.
2. Repeat the measurement protocol: lower facial height, submental index, jawline angle, and record values.
3. Functional comparison: nasal breathing, swallow score, sleep quality, and exercise adherence.
4. Weight and body composition check to rule out fat loss as the cause.

Validation thresholds to look for: improved breathing score by 2+ points, better swallow pattern with fewer compensatory tongue thrusts, subtle jawline angle improvement or decreased submental fullness. Log these in your template and review trends, not single data points.

Common Mistakes

Pitfalls and how to avoid them

1. Inconsistent photo protocol: fix with a marked camera spot and same lighting.
2. Focusing only on appearance: track function first (breathing, swallow) to avoid false positives.
3. Overexerting jaw muscles: reduce intensity and follow low-resistance progressive exercises.
4. Expecting quick bone changes: manage expectations - soft tissue and posture improvements come faster; skeletal change may take months to years or be limited in adults.

Avoid these by using the log, practicing correct posture, and seeking professional feedback for pain or bite changes.

FAQ

How Long Does It Take to See Results?

Visible soft tissue and posture improvements can appear in 4 to 12 weeks with consistent practice. Skeletal changes, especially in adults, may take many months or may be limited compared to changes in children.

Will Mewing Change My Bite or Teeth Position?

Mewing can influence dental contacts over time, especially with strong or inconsistent forces. If you notice bite changes or discomfort, stop intensive isometrics and consult a dentist or orthodontist.

Can Adults Get the Same Results as Teenagers?

Adults can improve posture, muscle tone, and nasal breathing, which can enhance appearance, but bone remodeling potential is lower than in growing adolescents. Expect slower and often smaller skeletal changes.

What If I Feel Jaw Pain or TMJ Symptoms?

Stop intense exercises and reduce hold durations. Reassess technique and consult a dentist or TMJ specialist if symptoms persist. A myofunctional therapist can help correct force vectors.

How Do I Track Progress Without Expensive Tools?

Use the standardized photo protocol, a ruler for scale, simple angle apps or printable protractors, and a daily log with scores for breathing, swallow, and adherence. Consistent documentation reveals trends.

When Should I See a Professional?

See a myofunctional therapist or dentist if you have persistent pain, worsening bite, sleep-disordered breathing, or if you want objective imaging like cephalometric analysis for precise progress tracking.

Next Steps

After completing this assessment routine, continue daily posture practice and exercises while repeating the standardized assessment every 4 to 12 weeks. If you see consistent functional gains, maintain the routine and gradually increase exercise specificity. If progress stalls, seek professional evaluation for personalized therapy or imaging.

Keep records to inform any clinician consultation.

Further Reading

• How to Tell If You’re Mewing Correctly
• How Long Does Mewing Take to Work Guide
• How to Breathe While Mewing Guide
• Mewing Tools Guide for Jawline and Facial Structure