How to Correct Mouth Breathing for Mewing

Overview

how to correct mouth breathing is the first step for anyone using mewing and facial enhancement techniques. This guide teaches you practical, progressive actions to close the mouth at rest, re-train tongue posture, strengthen jaw and facial muscles, and manage nighttime breathing. You will learn daily drills, troubleshooting, and when to seek professional help.

Why it matters:

chronic mouth breathing changes facial growth, lowers tongue posture, reduces nasal filtration, and undermines mewing progress. Correcting mouth breathing supports improved jawline definition, better sleep, and healthier facial structure over months to years.

Prerequisites: mirror, timer or smartphone, saline nasal rinse or spray, nasal strips or internal nasal dilators, sugar-free chewing gum, medical tape (if used), access to an ENT or myofunctional therapist if needed.

Time estimate: initial training needs 10-30 minutes daily; nightly interventions are passive. Expect habit shifts in 2-12 weeks and visible structural changes over months with consistent practice.

Step 1:

how to correct mouth breathing - Establish reliable nasal breathing

Action to take:

1. Test nasal patency: pinch one nostril and breathe; repeat for other.
2. Do a 2-minute nasal-only breathing test while seated, lips lightly together.
3. If blocked, perform saline rinse and retry.
4. Use external nasal strips or internal nasal dilator for immediate support.

Why you are doing it:

Nasal breathing is the foundation for tongue-to-palate posture, lower airway resistance, and proper facial muscle activation. Fixing nasal airflow removes the main trigger for mouth opening.

Commands and examples:

1. Timer: set 2 minutes. Breathe only through nose, keep lips closed.
2. Saline rinse: 240 ml warm saline, pour with a neti pot following instructions. 3. Example progression:
3. Day 1-3: 2x/day 2-minute nasal-only tests.
4. Day 4 onward: 4x/day.

Expected outcome:

You will be able to breathe through the nose at rest for short periods and feel reduced airway resistance. This makes mewing and lip sealing possible.

Common issues and fixes:

1. Issue: One nostril blocked. Fix: Do saline rinse, apply nasal strip, try again. If persistent, book ENT.
2. Issue: Anxiety when forced to nasal breathe. Fix: Slow counts (4 in, 6 out) and shorter intervals, build gradually.
3. Issue: Nighttime mouth opening. Fix: use physical nasal support and evaluate nasal obstruction before mouth taping.

Time estimate: ~10 minutes

Step 2:

Build full tongue posture (mewing fundamentals)

Action to take:

1. Learn the correct posture: entire tongue (not just the tip) should press against the roof of the mouth from tip to the posterior third.
2. Practice “tongue press” holds: press tongue fully on palate and hold 10 seconds, relax 5 seconds.
3. Do 3 sets of 10 reps daily. Add a suction hold: press and create a vacuum, hold 10 seconds.

Why you are doing it:

Correct tongue posture expands the palate, supports nasal airway, and pushes the maxilla forward over time. This is central to mewing and prevents relapse into mouth breathing.

Commands and examples:

1. Step-by-step:

1. Close lips gently.
2. Rest tip of tongue just behind upper front teeth without touching them.
3. Flatten middle and back of tongue to the palate; you may feel pressure on the soft palate.
4. Hold 10 seconds, breathe nasally. 2. Example daily routine:

• Morning: 3x10 tongue presses.
• Midday: 2x10 suction holds.
• Evening: 3x10 tongue presses before bed.

Expected outcome:

Improved conscious placement of the tongue, easier lip seal, and gradual strengthening of palatal contact. After weeks you should hold the posture longer automatically.

Common issues and fixes:

1. Issue: Cannot reach posterior palate. Fix: Start with tip-to-palate hold, gradually increase back area engagement; use “gargle” motion to find the posterior contact.
2. Issue: Gag reflex. Fix: Start with short 2-3 second holds and work up slowly.
3. Issue: Jaw strain when pressing. Fix: Reduce force; posture is about contact, not clenching.

Time estimate: ~10 minutes

Step 3:

Train a consistent lip seal and swallow pattern

Action to take:

1. Practice closed-lip holds: keep lips lightly sealed without active tension for timed intervals.
2. Reprogram swallowing: place tongue on palate before swallowing; perform “dry swallow” drills.
3. Use chewing exercises: 10-20 minutes of chewing sugar-free gum per meal to strengthen muscles.

Why you are doing it:

A passive lip seal prevents mouth opening, while proper tongue-on-palate swallowing prevents forward tongue thrusts that force the mouth open. Together they form a stable, resting facial posture that reinforces mewing.

Commands and examples:

1. Lip seal drill:

1. Sit upright, lips lightly together.
2. Hold for 30 seconds, breathing through nose.
3. Rest 30 seconds. Repeat 5 times. 2. Swallow drill:
4. Place tongue against palate.
5. Swallow without moving lips.
6. Repeat 10 times, 3 sessions a day.

Expected outcome:

You will maintain lips closed at rest, swallow with tongue on roof, and reduce mouth breathing episodes during the day.

Common issues and fixes:

1. Issue: Mouth opens while focused on tasks. Fix: Set phone reminders every hour to check lip seal; use sticky note cues.
2. Issue: Lip tightness or fatigue. Fix: Start with shorter holds and build up; use facial massage to relax orbicularis oris.
3. Issue: Persistent tongue thrust. Fix: Increase swallow drills and consult myofunctional therapist.

Time estimate: ~10 minutes

Step 4:

Strengthen jaw and facial muscles for a defined jawline

Action to take:

1. Add targeted jaw exercises: chin tucks, resisted mouth opening, and jawline isometrics.
2. Boost masseter strength via chewing: use xylitol or sugar-free gum for 20 minutes per main meal.
3. Practice facial posture holds: smile-hold and cheek-suck to tone perioral muscles.

Why you are doing it:

Stronger jaw and facial muscles improve jawline definition and reduce the soft tissue sag associated with chronic mouth breathing, complementing skeletal changes from proper tongue posture.

Commands and examples:

1. Chin tuck (3 sets):

1. Sit upright. Pull chin straight back (double chin), hold 5 seconds, relax. Repeat 10 times. 2. Resisted opening (3 sets):
2. Place fist under chin, try to open mouth against resistance for 5 seconds, relax. Repeat 8 times. 3. Jawline isometric hold:
3. Tighten neck and jaw without tilting head, hold 10 seconds, repeat 5 times.

Expected outcome:

Improved muscle tone around the jaw and neck, decreased mouth sag, and better visual definition when combined with reduced mouth breathing.

Common issues and fixes:

1. Issue: TMJ pain or clicking. Fix: Stop painful movements, reduce intensity, and consult dentist or TMJ specialist.
2. Issue: No visible change quickly. Fix: Results take months; track weekly photos and measure consistency.

Time estimate: ~10 minutes

Step 5:

Nighttime strategies to prevent mouth breathing during sleep

Action to take:

1. Address nasal patency before bed: saline rinse, nasal strip or dilator.
2. Use gentle mouth closure aids if appropriate: hypoallergenic surgical tape under supervision or a chin strap for mild cases.
3. Alter sleep position: avoid long-term back sleeping; try side sleeping with elevated head.

Why you are doing it:

Nighttime mouth breathing undermines all daytime myofunctional work. Controlling sleep breathing accelerates habit change and prevents poor neuromuscular conditioning.

Commands and examples:

1. Pre-bed routine:

1. 10 minutes before bed: saline rinse, apply nasal strip, perform 3 tongue presses.
2. If using tape: place a 1 cm wide strip horizontally across closed lips with a small breathing hole, or consult instructions for full-closure tape. 2. Sleep tracking:

• Use an app like SleepCycle to monitor snoring and awakenings for baseline and progress.

Expected outcome:

Reduced snoring, more consistent nasal breathing through the night, and better daytime control of mouth posture.

Common issues and fixes:

1. Issue: Claustrophobia with tape. Fix: Use chin strap or consult ENT about nasal obstruction.
2. Issue: Loud snoring or apneic events. Fix: Seek sleep specialist immediately; stop tape until cleared.

Time estimate: ~10 minutes setup, passive during sleep

Step 6:

Monitor progress, document changes, and escalate when necessary

Action to take:

1. Create a tracking system: weekly photos, daily checklist, and simple metrics (hours per day mouth closed).
2. Perform monthly functional tests: 2-minute nasal breathing, tongue-on-palate hold duration.
3. If symptoms persist, consult professionals: ENT for obstruction, dentist/orthodontist for bite issues, certified myofunctional therapist for muscle retraining.

Why you are doing it:

Objective tracking ensures you detect plateaus or medical issues early. Professional input prevents wasted time on techniques that cannot overcome structural barriers.

Commands and examples:

1. Weekly checklist example:

1. Morning: tongue posture test (hold duration).
2. Midday: lip seal checks logged.
3. Night: hours slept with nasal breathing recorded. 2. When to escalate:

• If nasal blockage persists beyond 2 weeks of home care, book ENT.
• If sleep disturbances or daytime sleepiness appear, get a sleep study.

Expected outcome:

A clear record of habit formation, measurable improvements, and timely medical referrals if needed.

Common issues and fixes:

1. Issue: Self-reporting bias. Fix: Use objective tools (sleep app, partner reports, video).
2. Issue: Conflicting advice online. Fix: Rely on evidence-based clinicians when in doubt.

Time estimate: ~10 minutes daily logging

Testing and Validation

How to verify it works with checklist:

• At rest for 1 minute, are lips lightly sealed and breathing exclusively through the nose?
• Can you hold full tongue-to-palate posture for 10+ seconds without strain?
• During the day, are mouth checks (set hourly reminders) showing 80% or more time with mouth closed?
• At night, does a sleep tracker or partner report reduced snoring and fewer mouth openings?

Use this pass/fail checklist weekly. Photograph frontal and profile views every 2-4 weeks under consistent lighting and angle to assess structural changes. If you pass daytime checks but fail night checks, prioritize ENT/sleep consultation.

Common Mistakes

1. Using mouth tape without ruling out nasal obstruction. This risks respiratory compromise and is unsafe if you have sleep apnea or severe nasal blockage. Always confirm nasal patency and consult a specialist before nightly taping.
2. Forcing tongue posture aggressively. Excessive pushing or jaw clenching causes TMJ pain and counterproductive muscle tension. Focus on contact, not force; practice gentle holds.
3. Expecting immediate bone changes. Soft tissue improvements and habit change occur in weeks, while skeletal remodeling, especially in adults, takes months to years and may need orthodontic or surgical intervention.
4. Ignoring professional evaluation when needed. Persistent obstruction, loud snoring, daytime sleepiness, or dental bite issues require ENT, sleep medicine, or orthodontic input to avoid harm and get faster progress.

FAQ

Can Mewing Correct Mouth Breathing?

Mewing (tongue-to-palate posture) supports nasal breathing by encouraging palatal contact and nasal airway support, but it is not a standalone cure. You must combine mewing with nasal patency work, lip seal training, and possibly medical treatment for structural issues.

Is Mouth Taping Safe?

Mouth taping can be safe for people who can breathe comfortably through the nose and have no sleep apnea. Do not tape if you have nasal obstruction, sleep apnea, or anxiety about breathing; consult an ENT or sleep specialist first.

How Long Until I See Results?

Habitual changes like consistent lip seal and tongue posture often appear in 2-12 weeks. Visible facial changes and jawline definition may take several months to years, depending on age, anatomy, and consistency.

What If I Have a Deviated Septum or Chronic Congestion?

Treat underlying nasal obstruction with an ENT evaluation. Saline rinses, allergy management, septoplasty, or turbinate reduction may be necessary before relying on nasal breathing and mouth-closure strategies.

Can Children Benefit From These Techniques?

Yes. Children respond faster to myofunctional retraining and nasal breathing interventions. For minors, involve pediatric specialists and certified myofunctional therapists and avoid unsupervised mouth taping.

Will Jaw Exercises Make My Face Look Unnatural?

Properly dosed jaw and facial strengthening improves muscle tone and posture. Overworking muscles or forcing structural change can create tension; follow progressive routines and stop if you experience pain.

Next Steps

Continue daily practice with the six-step routine and keep objective logs (photos, sleep app data, and tongue hold durations). If you reach a plateau after 8-12 weeks or have persistent nasal obstruction or sleep symptoms, book an ENT and a certified myofunctional therapist. Consider orthodontic consultation if bite or skeletal issues limit progress.

Maintain steady, patient effort and prioritize safety over speed.

Further Reading

• How to Do Tongue Posture Correctly for Mewing
• How to Breathe While Mewing Guide
• How to Mew While Sleeping Safely
• How to Maintain Mewing Results Daily Guide