How to Tell If You're Mewing Correctly

Overview

how to tell if you’re mewing correctly is the starting point for anyone doing tongue posture work, jawline exercises, and facial structure improvement. This guide teaches measurable checks, step-by-step actions, and simple exercises so you can confirm correct tongue posture, avoid common mistakes, and make steady progress.

What you’ll learn: how to establish true nasal-resting posture, how to self-test tongue-palate contact, how to record progress with photos and simple measurements, and which exercises to add for improved muscle tone and posture.

Why it matters:

correct mewing helps optimize breathing, jaw alignment, and long-term facial balance by reinforcing proper muscular habits.

Prerequisites: access to a mirror, smartphone with camera, quiet space, and 5-20 minutes per session. Time estimate: initial baseline takes about 30-45 minutes; daily practice and checks 5-20 minutes. Follow each step in order and repeat the checks weekly.

Step 1:

how to tell if you’re mewing correctly Baseline Check

Clear action to take: perform an initial baseline evaluation using a mirror and front and profile photos. Establish how your tongue naturally rests now, whether you breathe through your nose, and where your teeth meet.

Why you’re doing it: a baseline shows your starting posture and reveals obvious errors like mouth breathing, low tongue rest, or teeth clenching. This makes progress measurable.

Checklist:

1. Stand or sit upright with natural head position.
2. In a mirror, relax and observe mouth closed vs slightly open.
3. Take a frontal photo and a profile photo with neutral expression and lips gently closed.
4. Try to rest the entire tongue on the roof of the mouth (palate) and take another set of photos.

Expected outcome: you will have before/after photos and a visual sense of whether the tongue reaches the palate and if nasal breathing is used.

Common issues and fixes:

• Issue: Tongue only touches tip to palate. Fix: Slide the mid and back of the tongue upward, not just the tip.
• Issue: You automatically breathe through the mouth. Fix: spend 2-5 minutes consciously closing lips and breathing through the nose; if nasal obstruction exists, consult ENT.
• Issue: Photo lighting or angle inconsistent. Fix: use the same spot, same distance, and a 3-5 second camera timer for consistency.

[Time estimate] ~20 minutes

Step 2:

Establish full-palate tongue posture

Clear action to take: learn and practice the correct tongue contact area so the mid and posterior tongue press gently along the palate, not just the tip.

Why you’re doing it: full-palate contact distributes pressure across the maxilla, trains the muscles that lift the palate, and reduces tip-down habits that cause strain.

How to do it:

1. Relax jaw and lips gently closed.
2. Place the tongue tip on the spot just behind the upper front teeth gum line.
3. Flatten the mid-tongue upward to make contact with the hard palate toward the front and middle of the roof.
4. Glide the posterior tongue slightly upward; you should feel a continuous contact from tip-area to the middle palate.

Practical example: Say slow syllables like “ng” (as in the end of “sing”) to feel the back of the tongue lift; then maintain that lift while closing the mouth.

Expected outcome: a comfortable resting posture where the entire top surface of the tongue contacts the palate without strain.

Common issues and fixes:

• Issue: Gag reflex when lifting the back of the tongue. Fix: work gradually—start with front and middle palate contact, add 2 seconds at a time toward the back.
• Issue: Excessive swallowing or tension. Fix: make contact light to moderate; do not clench.

Checklist:

1. Find tip contact point.
2. Flatten mid-tongue to palate.
3. Practice three 10-second holds, three times per day.

[Time estimate] ~10 minutes per practice session

Step 3:

Nose breathing and nasal check

Clear action to take: confirm you are breathing through your nose comfortably and not compensating with mouth breathing.

Why you’re doing it: nasal breathing supports correct tongue posture by keeping the mouth closed and promotes proper airway development and facial balance.

How to test:

1. Close lips gently and breathe normally for one minute.
2. Place a clean finger under your nostrils to feel airflow, or use a small tissue under the nose to see movement.
3. If airflow is weak or blocked, try alternate nostril test and note differences.

Example tools: use a simple nasal dilator for temporary assistance or consult ENT if persistent obstruction occurs.

Expected outcome: you can breathe quietly through both nostrils with lips sealed. If you cannot, tongue posture will be inconsistent until nasal breathing is addressed.

Common issues and fixes:

• Issue: Nasal congestion. Fix: try saline nasal rinse, steam inhalation, or consult ENT.
• Issue: Habitual mouth breathing during exercise or sleep. Fix: practice nasal breathing during easy activities and consider mouth tape at night after medical clearance.

Checklist:

1. Sit upright and seal lips.
2. Breathe normally for 60 seconds.
3. Record any nasal blockage and plan for treatment if present.

[Time estimate] ~10 minutes

Step 4:

Swallow and rest tests

Clear action to take: test tongue posture during swallowing and at rest to ensure consistent placement.

Why you’re doing it: proper mewing requires the tongue to rest correctly between swallows and to rise correctly during swallowing; poor swallow patterns can undo mewing.

Testing procedure:

1. Rest posture: breathe through the nose, lips sealed, tongue on palate for 10 seconds. Repeat 3 times.
2. Swallow test: with the tongue on the palate, swallow naturally and feel whether the tongue presses the palate from front to back.
3. Water test: take a small sip of water and swallow while keeping your tongue on the palate; note if your teeth clench or if the tip presses against the teeth.

Expected outcome: during swallowing the tongue should press upward, and at rest the tongue should return to the full-palate position without force.

Common issues and fixes:

• Issue: Tongue thrust on swallow. Fix: practice firm but smooth palatal press during dry swallows and consult a myofunctional therapist.
• Issue: Teeth come together harshly. Fix: practice swallowing with a slight gap between molars (light contact only).

Checklist:

1. 3 quiet 10-second rests with tongue on palate.
2. 10 dry swallow repetitions focusing on palatal press.
3. 5 small-sip water swallows keeping tongue upward.

[Time estimate] ~10 minutes

Step 5:

Posture and head alignment

Clear action to take: correct forward head posture that prevents backward tongue collapse and jaw slumping.

Why you’re doing it: forward head posture shortens neck muscles and promotes mouth opening, making mewing ineffective. Upright alignment supports tongue-palate contact.

Steps to correct:

1. Perform chin tuck: sit tall, gently draw chin toward the throat to create a double chin, hold 5 seconds, repeat 10 times.
2. Shoulder retraction: squeeze shoulder blades together for 5 seconds, repeat 10 times.
3. Ergonomics: set monitor to eye level, avoid looking down for long durations.

Example exercise routine:

• 2 sets of 10 chin tucks morning and evening.
• 3 sets of 10 shoulder retractions daily.

Expected outcome: an easier time maintaining lips closed and tongue on palate, less neck tension, and improved breathing mechanics.

Common issues and fixes:

• Issue: Neck pain from overcorrection. Fix: use gentle movements and stop if sharp pain occurs; consult physiotherapist if persistent.
• Issue: Forgetting posture during work. Fix: set hourly phone or computer reminders.

Checklist:

1. 10 chin tucks twice daily.
2. 10 shoulder retractions twice daily.
3. Adjust workspace height.

[Time estimate] ~10 minutes total daily exercises

Step 6:

Progress tracking and facial assessment

Clear action to take: use consistent photos, notes, and measurable checks to validate that mewing is being performed and producing results.

Why you’re doing it: visual and recorded data show whether posture is consistent and whether facial changes or improved jawline tone occur over months.

Tracking routine:

1. Use the same location, lighting, and distance. Place phone at eye level, use a timer.
2. Take frontal, 45-degree, and profile photos weekly.
3. Record notes: minutes practiced per day, nasal breathing consistency, swallow quality.
4. Optional: measure jawline angles using a simple app or compare cheek/neck shadow changes.

Example command for consistent photos:

1. Open camera app.
2. Set timer to 3 seconds.
3. Stand 1 meter from camera, align eyes to center, take frontal and profile photos.

Expected outcome: a chronological record showing improved lip seal, a stronger jawline shadow, and more stable tongue rest.

Common issues and fixes:

• Issue: Inconsistent photo framing. Fix: mark the floor with tape for foot placement and indicate phone tripod height.
• Issue: Slow visible changes leading to discouragement. Fix: focus on functional gains (breathing, swallowing) and keep weekly logs.

Checklist:

1. Weekly photos: frontal, 45-degree, profile.
2. Daily log: time practiced and breathing notes.
3. Monthly review of progress.

[Time estimate] ~15 minutes per tracking session weekly

Testing and Validation

How to verify it works with checklist

1. Mirror test: lips closed, tongue must make broad contact with the palate without tip-only pressure.
2. Swallow test: tongue presses up across the palate from front to back without thrusting teeth.
3. Nasal breathing: quiet nasal breathing for 60 seconds with lips sealed.
4. Photo comparison: same-angle photos show more stable lip seal and subtle jawline shadowing over 4-12 weeks.
5. Symptom check: reduced snoring, less jaw tension, improved posture.

Use this checklist weekly. If three or more checks fail consistently after 4 weeks, reassess technique or seek professional help such as myofunctional therapy or ENT evaluation.

Common Mistakes

1. Relying on tip-only contact - Many people lift only the tongue tip; extend contact to the mid and back palate by practicing “ng” placement and light suction.
2. Mouth breathing - If nasal airflow is blocked, mewing will not be consistent. Address nasal issues before expecting structural progress.
3. Overforce and clenching - Pressing hard with the tongue or clenching teeth causes pain and TMJ strain. Use light to moderate contact.
4. Poor posture - Forward head posture collapses the airway and prevents proper tongue resting. Integrate daily chin-tuck and shoulder exercises.

Avoid these by following gradual practice, recording progress, and consulting professionals when needed.

FAQ

How Long Until I See Changes?

Visible changes vary widely; many report functional improvements (better nasal breathing, less mouth breathing) in weeks, while facial bone/soft-tissue changes may take months to years, depending on age and consistency.

Can Mewing Change Bone Structure?

In adults, significant bone remodeling is limited; mewing mainly changes soft tissue tone, posture, and muscle balance. Adolescents have greater potential for skeletal changes; consult an orthodontist for structural interventions.

Will Mewing Cause TMJ Pain?

If you force tongue pressure, clench teeth, or hold an unnatural posture, TMJ pain can occur. Stop if pain appears, reduce intensity, and consult a dentist or physiotherapist for guidance.

Do I Need a Specialist?

If you have chronic nasal obstruction, malocclusion, severe jaw pain, or difficulty swallowing properly, a myofunctional therapist, ENT specialist, or orthodontist can provide tailored assessment and treatment.

Should I Practice Mewing While Sleeping?

You should aim to maintain nasal breathing during sleep, but consciously holding tongue position during sleep is unrealistic. Focus on daytime practice, posture, and treating nasal issues; consider mouth tape at night after medical clearance.

How Often Should I Practice?

Short frequent practice is best: several 10-minute sessions daily for posture drills, plus passive awareness throughout the day. Track daily minutes and aim for consistency over intensity.

Next Steps

After completing this guide, commit to a 12-week program of daily posture practice, swallow drills, and weekly tracking with photos. If progress stalls, consult a myofunctional therapist or ENT to rule out structural obstacles. Consider adding targeted jawline exercises (chin tucks with resistance, controlled chewing exercises) and posture training to support longer-term facial balance and function.

Further Reading

• How to Mew Properly Guide
• How to Mew for Beginners Guide
• Mewing Tools Guide for Jawline and Facial Structure
• Mewing Jaw Exercise Guide