How to Start Mewing as a Teenager Essentials

Overview

How to Start Mewing as a Teenager is a Practical Question Many Young People Ask When They Want to Improve Facial Posture, Breathing, and Jawline Definition. This Guide Explains Safe, Evidence-Informed Steps You Can Implement Daily, Why Each Step Matters, and How to Track Progress Without Rushing Growth or Risking Harm.

What you’ll learn: correct tongue posture, nasal breathing, swallowing technique, jawline and masseter exercises, daily routines, and how to work with an orthodontist when needed.

Why it matters:

adolescence is a time of ongoing skeletal and muscular development, so consistent, safe habits can influence posture, airway function, and soft-tissue appearance over months and years.

Prerequisites: basic health, no active oral infections, willingness to practice daily. Time estimate: initial learning and daily practice require about 10-30 minutes spread across the day, with measurable changes over months. Expect to commit to consistent small actions rather than quick fixes.

Step 1:

How to Start Mewing as a Teenager Posture Check

Start by learning the correct resting tongue posture: whole tongue pressed gently against the roof of the mouth, tip of tongue resting on the gum ridge just behind the upper front teeth, lips closed, teeth lightly together or slightly apart, and nasal breathing.

Why you are doing it: correct tongue posture supports the maxilla, stabilizes the airway, and trains muscles that influence facial shape. Establishing accurate placement is the foundation for every other drill in this guide.

How to set it: sit upright, shoulders relaxed, look straight ahead. Place the tongue tip on the gum ridge directly behind the upper teeth. Flatten the mid and back tongue against the palate with gentle suction.

Close your lips and breathe through the nose.

Example routine (daily): use the code block below as a quick reference.

# Daily baseline posture check (3 times/day)
1. Sit upright for 30 seconds
2. Place tongue tip on gum ridge
3. Flatten whole tongue to palate
4. Close lips, breathe through nose
5. Hold for 30-60 seconds

Expected outcome: you will feel mild suction and a light pressure on the palate. Over days to weeks this will become your new resting posture.

Common issues and fixes: if the back of the tongue resists, practice with smaller holds (15 seconds) and work up. If you snore or cannot breathe comfortably, check nasal airway or consult a provider. Do not push the tongue with force; it should be gentle.

Time estimate: ~10 minutes

Step 2:

Correct nasal breathing and airway checks

Switching to nasal breathing supports mewing by keeping the mouth closed and helping tongue posture hold. Many teens mouth-breathe due to allergies, enlarged tonsils, or habits; addressing this is critical.

Why you are doing it: nasal breathing filters air, improves nitric oxide production, and encourages the tongue to stay on the palate. It also reduces dry mouth and helps sleep quality.

Action steps: perform a nasal airway check: pinch one nostril and inhale through the other, then repeat. If either side is blocked, use saline rinse twice daily and consider an allergy management plan. Practice the “napkin test”: keep a napkin over your mouth while reading for 5 minutes; if you mouth-breathe, consciously close your lips and reposition the tongue.

Examples: use a saline spray (0.9% saline) morning and evening for 1-2 weeks if congestion is present. Try simple nasal strips at night to reduce mouth breathing while adjusting.

Expected outcome: more time spent breathing through the nose during the day and night, easier tongue posture, and reduced mouth dryness.

Common issues and fixes: persistent nasal obstruction may require ENT evaluation for adenoid or tonsil enlargement. Allergies may need antihistamines or environmental control. If nasal sprays are overused, follow product instructions to avoid rebound congestion.

Time estimate: ~10 minutes

Step 3:

Tongue posture drills and holds

Train the whole tongue to adhere to the palate with progressive holds and micro-exercises. Consistent holds form the habit that becomes your resting posture.

Why you are doing it: repeated holds recruit the tongue muscles and build endurance so the tongue naturally rests on the palate without conscious effort.

Action steps: perform three types of drills: short holds, long holds, and swallow-reinforced holds.

• Short holds: press whole tongue to palate for 5-10 seconds, relax, repeat x10.
• Long holds: press and hold for 30-60 seconds, breathe through nose, repeat x3.
• Swallow-reinforced holds: press tongue to roof, gently swallow, keep tongue on palate after swallow, repeat x10.

Examples and progression: start with 5-second holds if you are new, progress every 3-5 days by increasing hold time by 5-10 seconds. Track with a timer or phone.

Expected outcome: increased tongue endurance, reduced tension in lower face, and more automatic palate contact during rest.

Common issues and fixes: jaw clenching or tooth contact during holds indicates you are pressing too hard. Relax the jaw and perform holds with teeth slightly apart. If gag reflex triggers, work with shorter holds and move the tongue progressively farther back over time.

Time estimate: ~10 minutes

Step 4:

Jawline exercises and chewing practice

Build jaw muscle tone and promote functional chewing patterns that support bone and soft-tissue development.

Why you are doing it: appropriate chewing and resistance training strengthen masseter and temporalis muscles, provide mechanical stimulus to bone, and improve facial definition without harmful force.

Action steps: incorporate chewing exercises and targeted muscle training:

• Chew whole, unprocessed foods thoroughly (apples, raw carrots, bagels) for meals.
• Perform resisted jaw movements: place a closed fist under chin and open jaw slowly against light resistance x10.
• Lateral movements: move jaw side-to-side slowly for 10 reps each side.

Example routine: replace soft snacks with chewier alternatives and set a goal of 20 minutes of chewing per main meal for at least part of the meal.

Expected outcome: improved chewing efficiency, firmer jaw muscles, and gradual visual improvement in lower-face tone over months.

Common issues and fixes: avoid overtraining masseters with heavy devices marketed to “grow the jaw”; these can strain TMJ. If you experience jaw pain, stop the exercise, rest, and consult a dentist if pain persists. Start with light resistance and short sessions.

Time estimate: ~10 minutes

Step 5:

Swallow retraining and tongue tie screening

Swallowing with the tongue pressing against the palate rather than thrusting forward supports dental and skeletal alignment. Screening for tongue tie (ankyloglossia) is essential if proper posture and swallowing are limited.

Why you are doing it: an efficient swallow pattern helps maintain the tongue on the palate after each swallow and reduces anterior tongue thrust that can drive teeth forward.

Action steps: practice the correct swallow:

• Place tongue on palate in the mewing position.
• Take a small sip of water.
• Swallow without pushing the tongue forward; use a gradual posterior squeeze and feel the larynx rise.
• Repeat 10 times, three times a day.

Screen for tongue tie: try lifting the tongue tip to the gum ridge. If limited mobility prevents reaching the ridge and causes a heart-shaped tongue tip, mention this to a pediatrician or dentist.

Expected outcome: reduced tongue thrusting, stable tongue posture post-swallow, and smoother coordination of tongue and throat muscles.

Common issues and fixes: if you cannot perform a posterior swallow, practice with small sips and seek a myofunctional therapist or speech-language pathologist for guided training. If a tongue-tie is suspected, get an assessment before surgical decisions.

Time estimate: ~10 minutes

Step 6:

Daily routine, tracking, and consistency plan

Create a realistic, repeatable daily routine and a tracking method to build long-term habit and measure progress.

Why you are doing it: consistency over months is the single most important factor for any structural or soft-tissue change. Tracking increases adherence and helps spot problems early.

Action steps: set up a simple plan with morning, midday, and evening mini-sessions.

Example daily plan (use as-is or adapt):

Daily mewing routine
- Morning (5 min): posture check, 3 long holds (30-60s), nasal rinse if needed
- Midday (10 min): chewing practice at lunch, 10 swallow retraining reps
- Evening (10 min): tongue drills, resisted jaw exercise, note any pain
- Track: calendar tick or app entry each day

Tracking examples: use a calendar check, habit app (HabitBull, Habitica), or a simple spreadsheet with dates and short notes on comfort and breathing.

Expected outcome: after 3 months you will notice improved tongue endurance and nasal breathing; after 6-12 months subtle facial changes and improved jawline tone may appear. Individual results vary.

Common issues and fixes: inconsistent days are normal; aim for 80% adherence. If you miss multiple days, return to shorter, achievable sessions rather than quitting. Avoid aggressive or painful techniques.

Time estimate: ~10 minutes

Step 7:

Professional considerations and when to seek help

Some anatomical or dental issues need professional input. Knowing when to consult avoids wasted effort and risk.

Why you are doing it: professionals can identify structural problems (skeletal discrepancies, severe malocclusion, enlarged adenoids/tonsils, tongue-tie) that mewing alone cannot correct.

Action steps: seek evaluation if you notice: persistent mouth breathing, snoring, sleep issues, pain in TMJ, inability to place tongue on palate, or rapid dental shifts. Recommended providers: pediatrician, ENT, orthodontist, myofunctional therapist, or speech-language pathologist.

Examples of professional interventions: allergy treatment, adenoidectomy/tonsillectomy if airway-obstructing, tongue-tie release, orthodontic expansion appliances, or guided functional therapy.

Expected outcome: a tailored plan that may combine mewing drills with medical or orthodontic treatment for safer and more effective results.

Common issues and fixes: do not rely solely on internet advice for complex or painful problems. If a clinician recommends imaging or surgery, ask for clear indications and second opinions if unsure.

Time estimate: ~10 minutes for scheduling and initial screening

Testing and Validation

Verify progress with simple tests and a checklist that you can perform weekly or monthly to validate that your routine is working.

Checklist:

• Resting mouth is closed more often than open.
• Tongue can hold the palate for 30-60 seconds without strain.
• Nasal breathing is maintained during light activity (walking).
• Swallowing is posterior without tongue thrust.
• No new or worsening jaw pain or tooth mobility.

Perform these checks in a quiet setting and record yes/no plus a short note. A photo log every 4-6 weeks (neutral face, relaxed jaw) can provide visual evidence of soft-tissue changes over time. If multiple checklist items fail after 3 months, consider professional evaluation.

Common Mistakes

• Forcing the tongue into position: pressing hard causes jaw clenching and tooth contact. Use gentle suction and build endurance gradually.
• Over-reliance on devices: chewing devices or heavy resistance tools marketed for “rapid jaw growth” can strain the TMJ and teeth. Prefer natural chewing and light resistance.
• Ignoring nasal airway problems: persistent mouth-breathing prevents mewing from becoming a resting habit. Address congestion or anatomical blockage early.
• Expecting quick fixes: real structural and soft-tissue changes take months to years. Avoid extreme routines and focus on consistency.

Avoid these pitfalls by staying patient, gentle, and seeking professional input when pain or functional limits appear.

FAQ

Will Mewing Change My Face Quickly?

No. Mewing is a habit and muscle training approach; visible changes happen slowly over months to years. Expect functional improvements first (breathing, posture) and only gradual soft-tissue or dental changes.

Is Mewing Safe for Teenagers?

Yes, when done gently and without force. Safe mewing focuses on posture, nasal breathing, and light exercises. Seek professional help if you have pain, sleep problems, or structural issues.

How Long Before I See Results?

Functional improvements (better nasal breathing, easier tongue posture) can appear in weeks to months. Noticeable facial changes typically take many months to years and vary by age, genetics, and adherence.

Do I Need an Orthodontist Before Mewing?

Not always, but if you have significant malocclusion, narrow palate, crowded teeth, or breathing issues, an orthodontist or ENT should evaluate you. They can recommend complementary treatments when needed.

Can Tongue-Tie Stop Mewing?

Yes, a restrictive tongue-tie can limit reach and mobility necessary for correct tongue posture. If mobility is restricted, consult a clinician experienced in diagnosing and managing tongue-tie.

Are Devices and Gadgets Necessary?

No. Most effective work is habit-based: posture, nasal breathing, chewing natural foods, and targeted exercises. Be cautious with devices; consult a dental professional before using them.

Next Steps

Begin with a baseline week: perform Step 1 to Step 3 daily, track adherence, and note any breathing or pain issues. After two weeks, add chewing practice from Step 4 and the swallow retraining in Step 5. If you encounter persistent nasal blockage or limited tongue mobility, schedule an evaluation with a pediatrician, ENT, or orthodontist.

Maintain realistic expectations, prioritize safety, and keep a simple progress log to sustain consistency.

Further Reading

• How to Mew for Beginners Guide
• How to Breathe While Mewing Guide
• Mewing Jaw Exercise Guide
• Mewing Devices Guide for Jawline and Facial Structure