How to Do Tongue Posture Correctly for Mewing

Overview

how to do tongue posture correctly is the essential first skill for mewing and for improving jawline definition and facial structure over time. This guide teaches the exact resting tongue position, daily practice methods, targeted jawline exercises, and simple validation steps so you can make measurable progress safely.

What you’ll learn: how to place the tongue across the palate (full-palate rest), how to transition from habit breathing to nasal breathing, specific exercises for palatal suction, tongue slides, chin tucks, and light resistance work to support bone remodeling and muscular tone.

Why it matters:

consistent tongue posture supports maxillary development, improves bite alignment, and can enhance lower-face aesthetics when combined with posture, sleep, and nutrition.

Prerequisites: a mirror, timer or phone timer app, comfortable chair, a small towel, and access to nasal breathing techniques. Estimated time commitment: daily micro-practice of 10-20 minutes broken into short sessions, plus posture awareness throughout the day. Immediate practice steps take about 60-90 minutes total to learn and test, then 5-20 minutes daily maintenance.

Step 1:

how to do tongue posture correctly - establish full-palate resting position

1. Sit upright in a chair, chin level, lips closed, teeth lightly apart or very light contact.
2. Swallow once to feel where the tongue contacts the roof of the mouth.
3. Slide the entire tongue upward so the tip contacts the area just behind the upper front teeth (but not pressing on the teeth) and the mid and back of the tongue lift to contact the palate.

Why you are doing it: A full-palate tongue rest distributes gentle pressure across the maxilla and trains muscles that support midface and upper jaw posture. It is the core of mewing and the baseline for all jawline improvements.

Commands / Examples:

• Mirror check: open slightly, view upper palate contact line with a small flashlight.
• Physical cue: press the center of the tongue against the palate and gently suck to feel a mild seal.

Expected outcome: Tongue should feel gently anchored across the roof of the mouth with a light suction. Breathing should be nasal. You should feel less jaw tension and improved upright posture.

Common issues and fixes:

• Tongue only touching the tip: focus on lifting the middle and back by saying “K” then sliding forward to form the seal.
• Gag reflex when lifting back: raise the mid tongue gradually, hold shorter intervals, and practice nasal breathing to desensitize.
• Jaw clenching: ensure teeth remain slightly apart and relax masseter muscles.

⏱️ ~10 minutes

Step 2:

transition to nasal breathing and correct lip seal

1. Close lips gently without forcing, breathe slowly through your nose for 5 cycles by inhaling for 4 seconds, exhaling for 6 seconds.
2. If nasal passages feel blocked, perform a nasal clearing technique: close mouth, use a gentle sniff-in then exhale through the nose; repeat while maintaining tongue-palate contact.
3. Set an hourly timer to remind you to check lip seal and nasal breathing for the day.

Why you are doing it: Nasal breathing supports automatic tongue-palate rest and stabilizes facial musculature. Mouth breathing undermines mewing by lowering the tongue, drying tissues, and encouraging forward head posture.

Commands / Examples:

• Breathing drill: inhale 4s, hold 2s, exhale 6s, repeat 5 times.
• Phone reminder: set repeating reminder labeled “Tongue up - Nose breathe”.

Expected outcome: Nose breathing becomes the default; lips stay lightly sealed which supports tongue posture and reduces lower face sagging.

Common issues and fixes:

• Stuffy nose: use saline spray, nasal irrigation, or consult ENT for structural issues.
• Lip tension: relax by placing index finger lightly under chin and softening jaw to find natural seal.
• Daytime mouth breathing relapse: use posture cues and the hourly reminder.

⏱️ ~10 minutes

Step 3:

practice palatal suction and seal drills

1. With tongue in full-palate rest, create a gentle suction by pressing tongue flat to the palate and sealing all edges.
2. Hold suction for 5 seconds, relax 5 seconds. Repeat 10 times.
3. Progress to 10-second holds as comfort increases, repeat twice daily.

Why you are doing it: Palatal suction builds awareness of full-palate contact, strengthens intrinsic tongue muscles, and trains the soft-palate lift that supports nasal airway and facial tone.

Commands / Examples:

• Drill sequence:

1. Swallow to set baseline.
2. Form full-palate contact.
3. Inhale slightly, hold suction 5-10s, release.

• Use a timer app or stopwatch for intervals.

Expected outcome: Longer sustained lifts without strain, reduced gagging, and improved awareness of mid-palate contact.

Common issues and fixes:

• Straining neck: ensure only tongue is active; keep shoulders relaxed.
• No feel of suction: start with 2-3 second holds and increase slowly.
• Air leakage: check for tongue edge seal and reposition tip just behind upper teeth without touching them.

⏱️ ~10 minutes

Step 4:

tongue slide and nightly reinforcement routine

1. From full-palate rest, perform tongue slides: press tip just behind teeth, then glide the tongue backward along the palate to the soft palate area and return. Do 8-12 controlled repeats.
2. After slides, perform 5 slow swallows maintaining the palate contact between swallows.
3. Before sleep, re-establish full-palate rest and set your phone to a gentle alarm if you tend to mouth-breathe at night.

Why you are doing it: Tongue slides train posterior tongue elevation and coordination with swallowing, both essential for maintaining posture during sleep when involuntary mouth opening can occur.

Commands / Examples:

• Example session: 12 slides, 5 swallows, 10s palatal hold.
• Night cue: tape or set a wristband to remind you to check lip seal before sleep.

Expected outcome: Increased posterior tongue strength, better overnight tongue position retention, and fewer episodes of mouth breathing during sleep.

Common issues and fixes:

• Fatigue in tongue: reduce reps and build gradually.
• Difficulty maintaining seal after swallowing: finish with a palatal suction hold to re-establish contact.
• Nighttime habit of mouth breathing: consider chin strap or consult sleep specialist if severe.

⏱️ ~10 minutes

Step 5:

jawline support exercises and posture alignment

1. Perform these exercises: chin tucks 10 reps, resisted lip press 10 reps, and gentle jawline clench with towel resistance 8 reps.
2. Chin tucks: sit tall, retract chin straight back (double chin), hold 5 seconds, relax.
3. Jawline towel resistance: place a rolled towel under chin, press down with jaw against towel resistance for 5 seconds, 8 reps.

Why you are doing it: Tongue posture alone needs complementary neck and jaw muscle strengthening to support bone position and soft-tissue tightening for a more defined jawline.

Commands / Examples:

• Sample routine code block for daily schedule:

# Daily Routine (example)
**Morning:**
- 5 min nasal breathing warmup
- Step 1 full-palate holds (10 reps)

**Midday:**
- Step 3 palatal suction (10 reps)
- Chin tucks (10 reps)
**Evening:**
- Tongue slides (12 reps)
- Jawline towel resistance (8 reps)
- Night lip seal check

Expected outcome: Improved neck posture, firmer submental area, and increased support for forward bone positioning that complements mewing.

Common issues and fixes:

• Neck strain: perform chin tucks slowly and keep shoulders down.
• Over-clenching masseters: use lower intensity and focus on light resistance only.
• Inconsistent routine: log exercises in a notes app and set reminders.

⏱️ ~10 minutes

Step 6:

progressive habit integration and tracking

1. Create a daily checklist: morning, mid-day, evening micro-sessions; hourly posture reminders; weekly photo log.
2. Track metrics: number of days with full-palate rest, nasal breathing rate, and neck posture score (0-5).
3. Review photos every 4-6 weeks and note differences in jawline definition, cheek fullness, and lip posture.

Why you are doing it: Consistency over months drives tissue adaptation. Tracking ensures you maintain the habit and objectively evaluate progress.

Commands / Examples:

• Simple tracking template you can copy to a notes app:

1. Day X: Morning practiced? Y/N
2. Midday practiced? Y/N
3. Evening practiced? Y/N
4. Nasal breathing all day? Y/N
5. Photo taken? Y/N

Expected outcome: A measurable improvement timeline, habit formation, and data to adjust practice frequency and intensity.

Common issues and fixes:

• Losing motivation: set visible goals and short-term rewards after 2-4 weeks.
• No visible change: ensure consistency and combine with sleep, diet, and ENT checks if progress stalls.
• Overdoing exercises: scale back intensity and consult a clinician if pain persists.

⏱️ ~10 minutes

Testing and Validation

Use the following checklist to validate correct tongue posture and immediate functional changes. Perform these checks twice daily for two weeks.

Checklist:

1. Lips closed, no mouth breathing.
2. Tongue tip rests just behind upper front teeth and mid/back palate contacts.
3. Palatal suction hold of 5-10 seconds achievable without strain.
4. Nasal breathing for one full minute at rest.
5. Photographic baseline: relaxed face front and profile for comparison.

If you can maintain items 1-4 repeatedly and see small soft-tissue improvements in photos after 4-6 weeks, your practice is working. If not, re-evaluate nasal airflow, sleep quality, and consult a myofunctional therapist or ENT as needed.

Common Mistakes

1. Tongue-tip-only placement: Many rest only the tip of the tongue; avoid this by practicing mid-palate lifts and slides.
2. Clenching teeth while trying to mew: Keep teeth lightly apart to reduce masseter overdrive and allow the tongue to sit properly.
3. Ignoring nasal obstruction: Mouth breathing nullifies tongue posture benefits; address nasal congestion and anatomy early.
4. Expecting instant bone changes: Facial structure changes occur over months to years; focus on daily consistency and measurable, gradual improvements.

Avoid these pitfalls by following the stepwise practice, using reminders, and seeking professional help for persistent breathing or structural issues.

FAQ

How Long Before I See Results?

Consistent practice usually shows soft-tissue changes in 4-12 weeks, and more structural changes over 6-24 months depending on age, genetics, and compliance.

Can Wrong Tongue Posture Damage My Teeth?

If you clench or press the tongue forcefully against the teeth, it can affect bite over time; maintain a gentle, passive full-palate rest and avoid pressing on the teeth.

Is Mewing Safe for Adolescents and Adults?

Yes, when done gently. Adolescents may experience faster bone adaptation, while adults see muscular and soft-tissue improvements. Consult an orthodontist for major skeletal changes.

What If I Have a Deviated Septum or Chronic Nasal Congestion?

Address airway issues with conservative measures (saline, decongestants) and consult an ENT for persistent structural problems; nasal airway health is critical for successful tongue posture.

Do I Need Devices or Orthodontic Work to Succeed?

Devices are not required to learn tongue posture. Some people combine mewing with orthodontic treatments under professional supervision for optimal structural results.

Next Steps

After mastering tongue posture and the basic exercises, progress by increasing palatal hold durations, adding resistance exercises for the neck and lower face, and refining posture habits during work and sleep. Schedule a monthly self-review with photos and logs. If you experience persistent breathing problems, jaw pain, or dental issues, consult a myofunctional therapist, dentist, or ENT for personalized assessment and to create a coordinated treatment plan.

Further Reading

• How to Mew with Tongue Posture Complete Guide
• How to Breathe While Mewing Guide
• How to Mew While Sleeping Safely
• How to Fix Double Chin with Mewing Guide