How to Mew After Orthodontic Treatment

Overview

how to mew after orthodontic treatment is a step-by-step plan to reestablish optimal tongue posture, jaw muscle control, and facial alignment after braces, aligners, or other appliances. This guide explains what to do, why each action matters, and how to practice safely so you protect orthodontic results while pursuing long-term facial improvements.

What you will learn: how to assess your post-treatment bite, safe tongue placement and suction, swallowing retraining, jawline exercises, integrating mewing with retainers, and how to track progress.

Why it matters:

improper technique can stress teeth or appliances; correct technique helps maintain alignment, improve nasal breathing, and stimulate perioral muscle tone.

Prerequisites: you should have completed active orthodontic treatment or have orthodontist approval, be wearing any required retainers per instructions, and have no unresolved dental pain or active periodontal disease. Time estimate: plan for daily practice blocks (5-20 minutes) and weekly photo checks; expect noticeable muscular changes in 6-12 weeks and structural remodeling over many months.

Step 1:

how to mew after orthodontic treatment - initial assessment and clearance

Action to take: schedule a checkup with your orthodontist or dentist before beginning mewing exercises. Get confirmation that tooth movement is stable, retainers fit, and no active issues (gaps, mobility, gum inflammation) are present.

Why you are doing it: post-treatment teeth and bone need to be stable before adding new muscular forces. A professional check avoids relapse or damage from incorrect pressure.

Commands and examples:

1. Book appointment: call or use clinic portal and request “post-treatment clearance for oral posture exercises”.
2. During the visit, ask for: retainer fit check, occlusion inspection, and any restrictions.
3. If you use a removable retainer, ask whether nightly use needs to continue while practicing daytime mewing.

Expected outcome: written or verbal clearance and specific retainer instructions. You will know whether to proceed full speed, modify practice, or delay.

Common issues and fixes:

• Issue: orthodontist advises continued strict retainer wear. Fix: follow retainer schedule and focus on exercises while retainers are out only when safe.
• Issue: gum tenderness. Fix: postpone mewing and treat inflammation per dental advice.

Time estimate: ⏱️ ~10 minutes for phone booking; clinic appointment 10-30 minutes.

Step 2:

establish correct tongue posture and suction

Action to take: learn and hold the rest tongue posture: entire tongue flattened against the roof of the mouth, tip resting just behind the upper front teeth on the palatal rugae area, light continuous suction, lips closed, teeth lightly apart or in natural occlusion.

Why you are doing it: tongue pressure on the palate, maintained at rest, encourages proper maxillary support, nasal breathing, and reduces forward head posture. Correct posture is the foundation of mewing.

Commands and examples:

1. In front of a mirror, say “n”, then let your tongue rise to where it touched. Hold the position.
2. Practice light suction by trying to make the tongue stick to the palate without strain.
3. Use a timer: 10 sets of 1 minute during the day, increasing as comfort grows.

Example daily micro-sessions (copy into your phone notes):

Morning: 5 x 1 min tongue suction while standing
Midday: 5 x 1 min tongue suction while seated
Evening: 5 x 1 min tongue suction before sleep

Expected outcome: awareness and ability to hold correct tongue posture intermittently without jaw clenching. Over weeks, holding time increases naturally.

Common issues and fixes:

• Issue: pressing too hard and causing teeth contact. Fix: reduce jaw tension, keep teeth lightly apart or in natural contact only.
• Issue: tip of tongue on teeth rather than palate. Fix: slide the tip back to the rugae area (just behind the upper front teeth).

Time estimate: ⏱️ ~10 minutes per practice block.

Step 3:

retrain swallowing and nasal breathing

Action to take: practice a correct swallow pattern and commit to nasal breathing. For swallowing, keep the tongue pressed to the palate and use the posterior tongue and throat muscles to clear saliva without thrusting the teeth.

Why you are doing it: an infantile swallow or tongue thrust can undo orthodontic results and prevent the benefits of mewing. Nasal breathing maintains tongue posture naturally and improves airway function.

Commands and examples:

1. Swallow drill: take a small sip, place tongue to the palate, swallow using the throat muscles while maintaining tongue contact.
2. Repeat 10 times twice daily while standing straight.
3. Nasal breathing check: perform the 10-second nose-breathe test - breathe only through the nose for 10 seconds during relaxed posture; if difficult, practice nasal breathing exercises and consult ENT if obstructed.

Expected outcome: swallow becomes automatic with tongue on palate, decreased tongue thrust, and more consistent nasal breathing during day.

Common issues and fixes:

• Issue: mouth breathers due to congestion. Fix: treat nasal obstruction with saline rinses, decongestants short-term, or ENT referral for polyps/adenoids.
• Issue: reverting to old swallow under stress. Fix: cue yourself with posture checks and timed drills.

Time estimate: ⏱️ ~10 minutes per session, twice daily practice.

Step 4:

jawline and facial muscle exercises

Action to take: add targeted strength and mobility exercises for masseter, temporalis, suprahyoid and infrahyoid muscles to improve jawline definition and support mewing posture.

Why you are doing it: strengthening perioral and jaw muscles complements tongue posture by stabilizing bone position and improving soft tissue tone.

Commands and examples:

1. Chin tucks: sit upright, tuck chin toward neck without tilting head, hold 5 seconds, repeat 10 times.
2. Jawline holds: push lower jaw forward gently into a mild resistance (hand under chin) and hold 5-10 seconds; repeat 10 times.
3. Chewing simulation: use sugar-free gum for 10 minutes of deliberate chewing on both sides, focusing on equal force.
4. Isometric lip press: press lips together without straining teeth, hold 10 seconds, repeat 10 times.

Expected outcome: improved neck alignment, firmer jawline feel, reduced soft tissue sagging over weeks.

Common issues and fixes:

• Issue: jaw pain or TMJ discomfort. Fix: stop exercises, reduce intensity, perform more gentle mobility like slow open-close to 30 degrees, and consult dentist if pain persists.
• Issue: overworking one side. Fix: consciously equalize sets on both sides and monitor chewing.

Time estimate: ⏱️ ~10 minutes per routine.

Step 5:

posture correction and neck alignment

Action to take: implement daily posture routines to align the cervical spine, thoracic spine, and shoulders so mewing forces distribute correctly through the skull and palate.

Why you are doing it: forward head posture shortens muscles and prevents correct tongue-palate contact. Improving posture supports airway, reduces strain, and enhances appearance.

Commands and examples:

1. Wall test: stand with heels, butt, upper back, and head touching the wall; practice holding this for 30 seconds, 5 reps.
2. Scapular squeezes: squeeze shoulder blades together for 5 seconds, repeat 15 times.
3. Daily reminder: set a phone alarm every 60-90 minutes to check posture and reset tongue position.

Expected outcome: reduced forward head posture, longer neck appearance, more natural ability to maintain tongue posture all day.

Common issues and fixes:

• Issue: tight chest muscles. Fix: add doorway chest stretches 3 x 30 seconds daily.
• Issue: sitting habits at work. Fix: ergonomic adjustments: monitor at eye level, chair support, and hourly micro-breaks for posture resets.

Time estimate: ⏱️ ~10 minutes for a posture mini-routine.

Step 6:

integrating mewing with retainers and appliance considerations

Action to take: follow orthodontist guidance on retainer wear and learn how to practice mewing with removable appliances, bonded lingual retainers, or fixed appliances.

Why you are doing it: retainers maintain tooth position; mewing applied incorrectly with retainers could stress wires or distort impressions. Integration ensures safety and consistent practice.

Commands and examples:

1. If you have a removable retainer: practice mewing while the retainer is out for short sessions, then replace retainer per schedule. Ask if daytime removal for exercise is allowed.
2. If you have a fixed lingual retainer: avoid excessive forward tongue pressure that could stress the wire; focus on gentle suction and exercises that do not lever on bonded segments.
3. If using a clear aligner for retention: practice mewing with aligners in place if comfortable, but consult your orthodontist for specific restrictions.

Expected outcome: a safe routine that supports retention while allowing mewing practice. You will know precise windows for retainer removal and types of exercises to avoid.

Common issues and fixes:

• Issue: retainer feels loose after practice. Fix: stop and return to orthodontist for evaluation; do not force.
• Issue: bonded wire irritation. Fix: use dental wax temporarily and consult your orthodontist.

Time estimate: ⏱️ ~10 minutes for practice and retainer checks.

Step 7:

monitoring progress, photos, and when to consult professionals

Action to take: set up a monitoring system with photos, notes, and periodic orthodontic checkups. Track breathing, bite changes, and muscle comfort.

Why you are doing it: objective records show what works and highlight unwanted dental movement early so you can adjust routine or seek professional help.

Commands and examples:

1. Photo protocol: take front, left, right, and profile photos at rest, neutral face, and with teeth together. Repeat every 2 weeks.
2. Measurement log: record weight (optional), perceived tongue hold duration, nasal breathing quality, and any tooth mobility.
3. Schedule check-ins: see orthodontist every 3-6 months or sooner if you note shifting.

Example simple weekly log (CSV friendly):

Date,FrontPic,ProfilePic,TongueHoldSeconds,NasalBreathing(1-5),Notes
2025-01-01,yes,yes,30,4,No pain

Expected outcome: documented changes in facial posture and muscle endurance, early detection of relapse or appliance issues.

Common issues and fixes:

• Issue: minor tooth movement. Fix: cease suspect exercises, resume retainer use as directed, consult orthodontist.
• Issue: slow or no visible change. Fix: increase consistency, ensure nasal breathing, and be patient—structural changes take months.

Time estimate: ⏱️ ~10 minutes per weekly check-in.

Testing and Validation

How to verify it works with checklist

Use the following checklist weekly to validate progress and safety.

1. Tongue posture: can you hold complete palatal contact for at least 30 seconds without clenching?
2. Breathing: can you breathe quietly through the nose for 60 seconds?
3. Swallow: does your swallow maintain tongue-on-palate without thrust?
4. Retainer: does retainer fit as before with no new pressure points?
5. Photos: compare current photos to prior set for subtle changes in jawline, neck length, and facial posture.

If any item fails, reduce intensity and consult an orthodontist or ENT as needed.

Common Mistakes

3-4 pitfalls and how to avoid them

1. Pushing the tongue too hard on the palate. Avoid by practicing light suction and focusing on comfort rather than force. Excessive force can move teeth or irritate retainers.
2. Clenching or biting while mewing. Prevent by keeping teeth lightly apart or in natural occlusion and relaxing the jaw during exercises.
3. Ignoring nasal obstruction. Mouth breathing defeats mewing; treat congestion or see ENT for chronic obstruction before persistence.
4. Overdoing exercises too quickly. Start with short sessions and gradually increase; stop if you experience pain, tooth mobility, or TMJ symptoms.

FAQ

Will Mewing Move My Teeth After Orthodontic Treatment?

Mewing focuses on tongue posture and muscle tone; light palatal pressure is normal and typically safe if teeth are stable. However, significant directed force can influence teeth, so always get clearance from your orthodontist and monitor for movement.

How Long Until I See Changes in My Jawline?

Muscle tone and posture improvements can show in 4-12 weeks. Structural bone changes and significant facial remodeling take many months to years and depend on age, genetics, and consistency.

Can I Mew with a Fixed Lingual Retainer?

Yes, but with caution. Avoid strong forward lever-like tongue pressures on the bonded wire. Focus on gentle palatal suction and consult your orthodontist for personalized restrictions.

What If I Have TMJ Pain When Mewing?

Stop or reduce intensity immediately. Do gentler mobility exercises, avoid clenching, and consult a dentist or TMJ specialist if pain persists. Do not push through significant joint pain.

Should Children Start Mewing After Orthodontics?

Children can practice proper tongue posture and nasal breathing, but any exercise that could move teeth should be supervised by an orthodontist to avoid unintended tooth movement.

How Often Should I Check in with My Orthodontist?

After initial clearance, schedule follow-ups every 3-6 months or sooner if you notice tooth mobility, discomfort, or retainer issues.

Next Steps

Once you have clearance and have completed the basic routine, build a sustainable plan: daily tongue posture micro-sessions (total 10-20 minutes), jawline exercises 3-5 times per week, posture resets hourly during daytime, and weekly photo logs. Maintain recommended retainer use and schedule orthodontic reviews at intervals or at the first sign of dental movement. If breathing or structural issues limit progress, seek ENT or dental specialists for targeted interventions.

Further Reading

• How to Mew with Aligners Guide
• How to Mew with Braces Safely and Effectively
• How to Correct Mouth Breathing for Mewing
• How to Do Tongue Posture Correctly for Mewing