How to Mew Properly Guide

Overview

how to mew properly is a conscious method of holding the tongue and aligning the jaw, lips, and airway to encourage improved facial posture, nasal breathing, and potential jawline definition over time. This guide teaches step-by-step tongue posture, swallowing mechanics, lip seal and nasal breathing, jawline exercises, posture alignment, and how to integrate mewing into daily life.

What you’ll learn and

why it matters:

1. Exact tongue placement and gentle pressure patterns for the palate.
2. Swallowing and suction techniques that reinforce the posture.
3. Jaw and chewing exercises to strengthen surrounding musculature.
4. Posture and breathing habits that support skeletal changes and appearance.

Prerequisites:

• No special equipment required; a mirror and a chewable sugar-free gum help.
• If you have severe TMJ pain, orthodontic devices, or prior jaw surgery, consult a clinician first.

Time estimate:

• First session: ~15-30 minutes total (learning and practice).
• Daily maintenance: two 10-20 minute blocks + passive posture during day.
• Expected visible changes may take months; structural adaptation can take 6-24 months depending on age and individual anatomy.

Step 1:

how to mew properly - Basic tongue posture

Action:

1. Close your mouth gently with teeth lightly touching or a small gap if natural.
2. Rest the entire dorsal surface (middle and back) of your tongue flat against the roof of your mouth, not just the tip.
3. The tip of the tongue should sit just behind the upper front teeth but not press on them.

Why:

Proper full-palate tongue contact distributes gentle pressure that can support maxillary position and promote nasal airflow, which is a core principle of mewing.

Commands / examples:

1. Say the sound “ng” and feel where the back of the tongue contacts the palate; slide the rest of the tongue forward until it feels spread across the roof of the mouth.
2. Practice: Hold full-palate contact for 20 seconds, relax 10 seconds, repeat 6 times.

Expected outcome:

Improved baseline tongue posture during rest and reduced mouth breathing. Over weeks, you will notice a habitual tongue position higher and more forward.

Common issues and fixes:

• Issue: Only tip of tongue touching. Fix: Flatten the mid-tongue by pressing lips closed then swallowing while maintaining contact.
• Issue: Gag reflex when placing back of tongue. Fix: Start with front two-thirds contact and progress gradually toward back.
• Issue: Tight jaw while trying to hold tongue. Fix: Relax jaw soft muscles and keep teeth just barely touching or slightly apart.

Time estimate: ~10 minutes

Step 2:

Lip seal and nasal breathing

Action:

1. Close your lips gently with no tension; avoid pursing.
2. Breathe through your nose at rest; use nasal breathing during light exertion where possible.
3. Train nasal airflow by consciously inhaling through the nose for 3-4 seconds and exhaling through the nose for 4-6 seconds.

Why:

A sealed lip posture keeps the tongue in place and forces nasal breathing, which improves airway pressure, oxygenation, and reinforces facial posture. Mouth breathing undermines mewing.

Commands / examples:

1. Practice for one set: inhale nasal 4 sec, hold 1 sec, exhale nasal 6 sec. Repeat 10 times.
2. Use a mirror and check that lips are closed and cheeks are relaxed.

Expected outcome:

More reliable tongue-palate contact and reduced oral breathing. Nasal breathing can also improve nitric oxide production and sleep quality.

Common issues and fixes:

• Issue: Nasal congestion prevents nasal breathing. Fix: Use saline rinse, nasal strips, or consult ENT for chronic blockage.
• Issue: Lips feel strained. Fix: Reduce tension by consciously relaxing orbicularis oris; lip seal should be passive.

Time estimate: ~10 minutes

Step 3:

Swallow technique and tongue suction

Action:

1. With tongue on the palate, perform a controlled swallow that starts with a small upward squeeze of the mid-palate.
2. After swallowing, maintain tongue suction (light vacuum) against the palate for several seconds.

Why:

A proper swallow trains the intrinsic tongue muscles and the suprahyoid complex to hold the tongue against the palate consistently. Repeated correct swallows help condition the posture.

Commands / examples:

Daily routine example (repeat 2-3 times):

1. Establish full-palate tongue posture.
2. Take a small sip of water.
3. Swallow while squeezing the tongue upward and back.
4. Hold tongue suction on palate for 5 seconds.
5. Relax and repeat 8-12 times.

Expected outcome:

Stronger, repeatable swallowing pattern with tongue suction that becomes automatic. Over weeks this reinforces resting posture.

Common issues and fixes:

• Issue: You feel jaw clench during swallow. Fix: Keep teeth lightly apart and focus on tongue movement rather than jaw force.
• Issue: Difficulty creating suction. Fix: Practice with small sips of water to coordinate swallow mechanics, or try saying “k” or “ng” then swallowing.

Time estimate: ~10 minutes

Step 4:

Jawline exercises and chewing patterns

Action:

1. Perform targeted jaw exercises: controlled chin tucks, isometric holds, and lateral chewing.
2. Chew on both sides evenly; use firm sugar-free gum for resistance training sessions.

Why:

Strengthening masseter, temporalis, and deep neck muscles improves muscle tone around the jaw and can enhance definition. Balanced chewing avoids asymmetry.

Commands / examples:

1. Exercise set:

• 10 chin tucks: press chin toward neck and hold 5 seconds each.
• 3 sets of 10-second isometric jaw holds: push lower jaw forward gently and resist.
• Chew gum: 50 chews per side, switch sides.

2. Use mirror to ensure symmetry and no excessive jaw thrusting.

Expected outcome:

Improved muscle tone around the lower face and a firmer jawline. Better chewing patterns reduce unilateral strain.

Common issues and fixes:

• Issue: TMJ pain with excessive force. Fix: Reduce intensity, stop pushing through pain, consult dentist or physiotherapist.
• Issue: Overdeveloping masseters causing square face concern. Fix: Focus on balanced neck and submental exercises and avoid extreme resistance.

Time estimate: ~10 minutes

Step 5:

Postural alignment head and neck

Action:

1. Align head over shoulders: imagine a string pulling the crown upward, ears over shoulders, chin slightly tucked.
2. Perform repeated postural checks during the day and combine with mewing posture.

Why:

Forward head posture counteracts mewing benefits by stretching downward forces on the mandible and altering airway orientation. Good head and neck alignment supports palate-tongue relationships.

Commands / examples:

1. Micro-break routine every 60 minutes:

• Stand, pull chin in for 5 seconds, retract shoulders, take three nasal breaths.
• Repeat 3 times.

2. Use a posture app or timer to prompt checks.

Expected outcome:

Sustained improvements in facial vertical proportions, less forward head position, more stable mewing posture through the day.

Common issues and fixes:

• Issue: Slouching when tired. Fix: Use reminders, ergonomic chair, and set frequent 1-2 minute posture resets.
• Issue: Neck strain when forcing alignment. Fix: Make small gradual corrections and strengthen deep neck flexors with gentle exercises.

Time estimate: ~10 minutes

Step 6:

Progressive training and daily integration

Action:

1. Gradually increase passive mewing time during daily activities: standing, working, walking, and even seated rest.
2. Log sessions, photos, and any sensations weekly to track progress and adjust technique.

Why:

Structural adaptation requires consistent low-level pressure over months. Integration into routines ensures habitual changes rather than brief isolated practice.

Commands / examples:

1. Weekly progression plan:

• Week 1-2: 10 minutes active practice twice daily + posture checks.
• Week 3-8: Increase passive mewing to 30-60 minutes spread across day.
• Month 3+: Aim for passive tongue-palate contact most waking hours.

2. Use a simple log: date, minutes practiced, pain notes, photos.

Expected outcome:

Transition from active, effortful mewing to a natural resting tongue posture and improved facial tone. Better breathing and potential long-term skeletal remodeling.

Common issues and fixes:

• Issue: Forgetting to practice. Fix: Pair mewing with recurring habits (tooth brushing, phone use) as triggers.
• Issue: Overexertion causing soreness. Fix: Scale back frequency and focus on correct gentle placement, not force.

Time estimate: ~10 minutes

Testing and Validation

Use the following checklist to verify mewing practice effectiveness:

1. Resting tongue sits fully on the palate without active thinking for at least several minutes.
2. Lips remain passively sealed and nasal breathing predominates at rest.
3. Swallows feel smooth with tongue suction and without excessive jaw clenching.
4. Photographic comparison: take consistent front and profile photos monthly for alignment changes.
5. Functional checks: improved nasal breathing, reduced snoring, or better sleep quality.

Concrete validation tools:

• Mirror/self-video for posture checks.
• A simple calendar or habit app to track daily minutes.
• Photos taken at the same distance and lighting weekly or monthly.

If symptoms worsen (persistent TMJ pain, increased occlusion problems, breathing difficulty), stop and consult a dental or ENT professional.

Common Mistakes

1. Tip-only contact: Only touching the tongue tip leaves the palate unsupported. Avoid by consciously flattening the mid and back tongue.
2. Forcing hard pressure: Excessive pushing causes discomfort and possible TMJ stress. Aim for gentle, even suction.
3. Mouth breathing and no lip seal: This undermines all progress. Address nasal congestion and practice passive lip closure.
4. Expecting rapid skeletal change: Significant structural adaptations take months to years. Focus on consistency and incremental improvements.

Avoid these by practicing gentle, correct technique, using reminders, and consulting professionals for structural or pain issues.

FAQ

How Long Does It Take to See Results?

Visible soft-tissue changes may appear in weeks, but structural bone changes take many months to years; consistent daily practice is required for measurable changes.

Will Mewing Fix My Underbite or Overbite?

Mewing is unlikely to correct significant malocclusions or skeletal discrepancies in adults. Orthodontic or surgical interventions are needed for major bite problems; mewing can complement but not replace them.

Can Mewing Cause Jaw Pain or TMJ Issues?

If done with excessive force or poor technique, mewing can exacerbate jaw discomfort. Use gentle posture, stop if pain increases, and consult a dentist or TMJ specialist.

Is Mewing Safe for Teenagers and Children?

Younger people have more skeletal plasticity, so correct mewing practice is generally safer and potentially more effective, but orthodontic supervision is recommended if braces or growth concerns exist.

Do I Need Special Devices or Braces to Mew?

No special devices are required; however, retainers, orthodontic appliances, or nasal devices may change how you should position the tongue. Coordinate with your orthodontist.

How Should I Track Progress Objectively?

Use consistent frontal and profile photos, a practice log with minutes per day, and functional measures like improved nasal breathing, reduced snoring, and less daytime mouth breathing.

Next Steps

After mastering these steps, keep a structured daily routine: active practice twice daily for 10-15 minutes, passive integration throughout the day, and weekly posture checks. Continue photographic documentation monthly. If you experience persistent pain or structural dental issues, schedule an evaluation with an orthodontist, dentist, or ENT specialist to coordinate mewing with any necessary medical or dental treatment.

Further Reading

• How to Do Mewing for Facial Structure
• Mewing Jaw Exercise Guide
• Mewing Tools Guide for Jawline and Facial Structure
• Does Mewing Actually Work for Jawline and Face