Introduction

face yoga exercises for double chin are a targeted set of practices combining facial muscle training, mewing (tongue posture), and neck mobility to reduce submental sag and improve jawline definition. The right routine focuses on muscle tone, posture, and breathing rather than promising rapid fat loss, and when paired with consistent mewing it improves soft-tissue support and appearance.

This guide covers what to do, why each move matters, and how to structure a measurable 12-week program with real numbers, equipment options, and safety guidance. You will get detailed reps and sets, daily and weekly schedules, checklists for progress tracking, pricing for common tools and professional treatments, and common mistakes to avoid. This matters because small changes in tongue posture plus progressive facial resistance can shift soft tissue over months, improving chin contour and reducing the visual appearance of a double chin without surgery for many people.

If you want practical steps you can do at home - plus when to escalate to a medical or cosmetic consult - this article gives a complete, actionable plan built for people already exploring mewing and facial structure improvement.

Face Yoga Exercises for Double Chin

Core moves below target submental muscles (under the chin), the platysma (a thin neck muscle), submandibular area, and tongue posture. Do the routine 1-2 times per day, 5-6 days per week. Each move includes exact reps, tempo, and a progression you can follow.

Tongue Press (Mewing practice)

How: Press the entire tongue flat against the roof of the mouth, tip behind front teeth, maintain nasal breathing.
Reps/sets: Hold 20-30 seconds, release. 6 holds = one set. Do 2 sets.
Frequency: Twice daily.
Progression: Increase hold time by 5 seconds every 2 weeks up to 60 seconds.

Chin Tucks (Neck retraction)

How: Sit tall, gently pull chin straight back (double chin fold), keeping eyes level.
Reps/sets: 3 sets of 12 reps, each rep 2-second hold.
Frequency: Twice daily.
Progression: Add a 5-second isometric hold after the 12 reps.

Platysma Pull (Neckband tightening)

How: Open mouth slightly, pull corners of lips down and back, tighten front neck area, then lift jaw slightly.
Reps/sets: 3 sets of 10-15 reps.
Frequency: Once daily.
Progression: Add one extra set every two weeks up to 5 sets.

Jaw Jut

How: Tilt head back 20-30 degrees, push lower jaw forward, feel stretch under chin, then pull lower jaw back to neutral.
Reps/sets: 3 sets of 10 reps with 2-second forward hold.
Frequency: Daily.
Progression: Add resistance with a clean towel under chin, applying light manual pressure.

Kiss the Ceiling (Lip Pull)

How: Tilt head back and pucker lips up toward the ceiling, extend for 5 seconds.
Reps/sets: 3 sets of 12 reps.
Frequency: Daily.
Progression: Increase hold to 10 seconds after 4 weeks.

Fish Face + Hold

How: Suck cheeks in, hold smile, keep lips closed, and hold for 20-30 seconds.
Reps/sets: 4 holds per session.
Frequency: Daily.
Progression: Add 10 seconds every week up to 60 seconds.

Neck Stretch and Rotation

How: Rotate head slowly left and right, then tilt ear to shoulder for 20 seconds each side.
Reps/sets: 2 rounds of full sequence.
Frequency: After exercise sessions.
Progression: Add 10-degree additional stretch only if comfortable.

Sample daily routine: 10-12 minutes total

Morning: Tongue Press (2 sets), Chin Tucks (1 set), Platysma Pull (2 sets)
Evening: Jaw Jut, Kiss the Ceiling, Fish Face, Neck Stretch

Example expected early milestones

2 weeks: Slight improvement in posture and reduced jaw tension. Photos begin to look more defined.
6 weeks: Visible tone under chin in many people, especially with weight maintenance.
12 weeks: Noticeable skin tightness and improved jawline definition when combined with consistent mewing and possible modest weight loss.

Practical tip: Use a timer and short checklist. Track holds/reps in a small notebook or habit app. Aim for >80% adherence over each 30-day block.

Why These Moves Work and How Mewing Helps

Anatomy and mechanics matter. The submental area under your chin is formed by skin, subcutaneous fat, the platysma muscle, digastric muscles, mylohyoid, and the soft tissues that connect to the jawline. Face yoga targets muscle tone and posture; mewing adjusts tongue posture and breathing, which influence how soft tissues rest against the skull and jaw.

How mewing works

Tongue posture: Properly resting the tongue against the roof of the mouth distributes mild upward pressure on the palate and helps keep the jaw slightly more forward. Over time, this improves oral posture, reduces mouth breathing, and supports a firmer submental line.
Nasal breathing: Nasal breathing engages the diaphragm and reduces downward pull from overactive neck accessory muscles, subtly improving neck line and reducing tension.
Swallow mechanics: Training correct swallowing patterns avoids excess downward pull on the jaw and neck tissues, reducing sagging forces.

Mechanisms of change

Muscle tone: Repetitive contractions induce mild hypertrophy and increased neuromuscular activation. Expect small strength gains similar to low-load resistance training.
Soft-tissue repositioning: Consistent tongue posture and improved mastication habits reduce slack in the submental fold by adjusting resting positions.
Fat vs tone: Exercises will not selectively burn fat. If submental fullness is due primarily to fat, exercise helps appearance but significant volume reduction often requires weight loss or medical treatments.

Evidence-informed expectations

Short term (4-8 weeks): Increased tone and improved posture become visible. Many users notice reduced droop in photographs.
Medium term (12 weeks): Stronger platysma and improved tongue positioning produce more consistent jawline definition.
Long term (6-12 months): For adolescents and young adults, small skeletal adaptations from persistent mewing might be possible; in mature adults, structural bone changes are limited and improvements will mainly be due to muscle tone and soft-tissue repositioning.

When exercise is insufficient

If submental fullness is primarily fatty or excess skin: consider cosmetic options. Typical ranges:
Injectable deoxycholic acid (Kybella), per treatment session: $1,200 to $1,800. Most people need 2-4 sessions.
Submental liposuction: $2,000 to $5,000 depending on region and facility.
Non-invasive fat reduction (CoolSculpting submental): $800 to $2,000 per session.

These costs vary by clinic and geography. Exercises are low-cost and should be tried first.

Safety considerations

TMJ (temporomandibular joint) symptoms that increase with jaw exercises require pause and professional review.
Excessive force on the jaw or rapid progression can irritate tendons and joints.
If you have braces, a history of jaw surgery, or significant dental issues, consult your dentist or orthodontist before starting mewing-heavy protocols.

How to Build a 12-Week Plan and Measure Progress

A structured 12-week program balances consistency, progressive overload, and measurement. The goal is sustainable habit formation and measurable improvement in submental contour.

Baseline measures (Day 0)

Take three photos under consistent light and angle: front, 30-degree right, 30-degree left. Use a tripod or phone at chin height.
Measure under-chin circumference: Use a soft tape measure, measure just below the jawline in centimeters (cm). Record weight and neck circumference.
Rate perceived double-chin severity on a 1-10 scale.

12-week schedule framework

Weeks 1-4 (Adaptation phase)
Daily duration: 8-12 minutes.
Exercises: Tongue Press, Chin Tucks, Platysma Pull, Neck Stretch.
Frequency: 6 days/week.
Goal: Build habit and correct form.
Weeks 5-8 (Strengthening phase)
Daily duration: 10-15 minutes.
Add: Jaw Jut, Kiss the Ceiling, Fish Face.
Frequency: 6 days/week with two sessions on 3 days (morning and evening).
Goal: Increase holds and set counts by 10-20%.
Weeks 9-12 (Progression and maintenance)
Daily duration: 12-18 minutes.
Add mild resistance: towel under chin, manual resistance during chin tucks.
Frequency: 5-6 days/week.
Goal: Consolidate gains and prepare maintenance plan.

Progress metrics and targets

Photo comparison at Weeks 4, 8, and 12.
Tape measure under-chin: Expect 0.5 to 1.5 cm reduction over 12 weeks if paired with consistent exercise and stable or reduced body weight. Individual results vary.
Adherence target: 80% of sessions (about 68 of 84 sessions).
Strength progression example: Start with 2 sets of Tongue Press at 20 seconds; by Week 8 reach 3 sets of 40 seconds.

Tracking checklist (use daily)

Warm-up neck stretch: yes/no
Tongue Press sets completed: count
Chin Tucks completed: count
Jaw Jut / Lip Pull sets completed: count
Notes: soreness, pain, TMJ symptoms

Example weekly log entry

Week 3, Day 15: Tongue Press 2x6 holds @30s, Chin Tucks 3x12, Platysma 3x10, Weight stable at -0.2 kg, Under-chin 34.2 cm (-0.3 cm), Photo taken.

Combining with lifestyle

Aim for modest caloric deficit if fat reduction is a goal: a 300-500 kcal/day deficit yields 0.5-1.0 lb (0.2-0.45 kg) weight loss per week.
Improve sleep and hydration: both affect skin elasticity.
Nasal breathing practice: 10 minutes daily breathing exercises to reinforce mewing posture.

When to escalate

After 12 weeks with <10% measurable improvement and primary concern is fat: consider a consultation with a board-certified dermatologist or plastic surgeon to discuss injectables, energy-based devices, or liposuction.

Best Practices, Safety, and When to See a Professional

Follow these practical safeguards to avoid common pitfalls and protect jaw health while pursuing facial change.

Best practice rules

Start slow and build volume. Begin with 8-12 minutes/day and increase no more than 10-20% per week.
Prioritize form over reps. Proper tongue position and a neutral head alignment are essential.
Use bilateral training. Maintain symmetry by performing equal reps on both sides for rotational or asymmetric movements.

Safety flags

Sharp pain in jaw, ear, or face during exercises: stop immediately. This may indicate temporomandibular joint (TMJ) strain or dental issues.
Persistent swelling or numbness: seek medical review.
New or worsening sleep apnea symptoms with posture changes: consult an ear, nose, and throat (ENT) specialist.

When to see professionals and typical costs

Dentist or orthodontist: for bite or alignment issues affecting mewing. Private consultation: $100 to $300.
Oral and maxillofacial surgeon: if considering structural surgery. Consultation: $200 to $500.
Board-certified dermatologist or plastic surgeon: for non-surgical fat reduction or filler. Example price ranges:
Kybella (deoxycholic acid) injections: $1,200 to $1,800 per session; average 2-4 sessions.
CoolSculpting submental: $800 to $2,000 per session.
Submental liposuction: $2,000 to $5,000 depending on anesthesia and facility fees.
Physical therapist specializing in TMJ or orofacial myofunctional therapy: $90 to $200 per session. Therapy can help with tongue posture and swallowing retraining.

Referral triggers

If TMJ pain appears within the first 2 weeks and does not improve with rest, stop exercises and consult a dentist or TMJ specialist.
If you have dental appliances or recent oral surgery, clear any new regimen with your provider before heavy mewing training.
For loose or excess skin that resists improvement after 6 months, consider a cosmetic consult for energy-based skin tightening options.

Practical equipment guidance

Use a flat mirror and simple timer app for form correction. Avoid aggressive devices that force jaw movement beyond comfortable range.
If using resistance tools like Jawzrsize, limit sessions to short durations (1-2 minutes) and check for TMJ soreness. Typical Jawzrsize cost: $20 to $50 online.

Tools and Resources

Below are practical tools, apps, and platforms that support consistent face yoga and mewing practice with approximate pricing and availability.

Hardware and handheld tools

Jawzrsize (jaw exercise device) - Price range: $20 to $50 on Amazon and manufacturer sites. Use caution: short sessions only, not a replacement for targeted face yoga.
Mount Lai Gua Sha tool (facial sculpting stone) - Price range: $30 to $60. Available at MountLai.com and Sephora. Use for drainage and soft-tissue mobility, not as primary strengthening tool.
Jade roller / facial roller - Price range: $10 to $50. Widely available on Amazon, Sephora, and health stores. Aids lymphatic drainage and skin hydration.
Soft exercise towel - Price: under $10. Use for light resistance under the chin for progression.

Apps and digital courses

FaceYoga App (various publishers) - Typical subscription: $4.99 to $9.99 per month or $30 to $60 per year; available on iOS App Store and Google Play. Offers guided sessions and reminders.
Udemy face yoga courses - One-time prices typically $10 to $50 during sales. Search “face yoga” or “mewing” courses.
YouTube channels (free) - Example creators: Danielle Collins (British facialist), Fumiko Takatsu (Face Yoga Method). Use verified channels and look for certified instructors.

Professional services and clinics

Local physical therapists with orofacial specialization - Sessions: $90 to $200.
Board-certified cosmetic dermatologists and plastic surgeons - Consultations $100 to $300; treatment pricing listed in Best practices section.
Telehealth coaching for mewing and posture - Sessions: $30 to $100 per 30-minute consult on platforms like Zocdoc or local telemedicine. Search local providers who offer orofacial myofunctional therapy.

Tracking and measurement tools

Digital camera or smartphone with tripod - Cost: $15 to $80 for tripod.
Soft tape measure - $3 to $10.
Habit tracker apps: Streaks (iOS), HabitBull, or Google Keep - many free or one-time fees under $5.

Comparison summary (exercise vs procedural)

At-home routine: $0 to $60 (tools), time 10-20 minutes/day, visible results 6-12 weeks for tone.
Non-invasive treatment (CoolSculpting): $800 to $2,000 per session, faster fat reduction, recovery minimal, 1-3 months to final result.
Injectable Kybella: $1,200 to $1,800 per session, 2-4 sessions typically, downtime 3-7 days.
Surgical liposuction: $2,000 to $5,000, immediate contour change, downtime 1-2 weeks.

Common Mistakes

Rushing progression and overloading the jaw

Problem: Excessive or rapid increase in resistance or repetitions can inflame the temporomandibular joint (TMJ).
Fix: Increase volume by 10-20% per week and stop if sharp pain appears.

Incorrect tongue posture while mewing

Problem: Only the tip of the tongue touching the palate or pushing forward with the teeth reduces effectiveness.
Fix: Flatten the entire tongue against the roof of the mouth, maintain nasal breathing, and practice 2-3 times daily with 30-60 second holds.

Ignoring overall body posture

Problem: Forward head position negates many benefits by stretching the neck and disguising jawline improvements.
Fix: Pair exercises with daily posture checks: shoulders back, chest open, chin slightly tucked. Do posture breaks every hour.

Expecting fat-targeted results without diet changes

Problem: Thinking face exercises will melt fat. Subcutaneous fat responds to whole-body calorie balance.
Fix: Combine exercises with modest caloric control or cardio for fat reduction: aim for 300-500 kcal/day deficit for gradual loss.

Skipping measurements and photos

Problem: Relying on memory leads to poor adherence and unclear progress.
Fix: Take standardized photos and measure under-chin circumference every 2 weeks to track objective changes.

FAQ

How Long Until I See Results with Face Yoga Exercises for Double Chin?

Most people notice subtle tone and posture improvements in 4 to 8 weeks, with clearer jawline changes by 12 weeks if done consistently. Results vary with age, skin elasticity, and body fat percentage.

Can Mewing Alone Remove a Double Chin?

Mewing improves tongue posture and can change soft-tissue resting positions, helping contour; however, it does not reliably remove significant fat. Combine mewing with diet, cardio, and face yoga for best non-surgical results.

How Often Should I Do These Exercises Each Week?

Aim for 5 to 6 days per week with 10 to 18 minutes daily. For faster progress, split into two short sessions (morning and evening) on some days, maintaining an 80% adherence target.

Are Devices Like Jawzrsize Safe for Everyone?

Jaw exercise devices can strengthen jaw muscles but may increase TMJ stress if overused. Limit device sessions to 1-2 minutes, monitor for pain, and consult a dentist if you have TMJ history.

Will These Exercises Tighten Loose Skin Under the Chin?

Exercises improve muscle tone and can reduce the visual appearance of sagging. Loose, excess skin from major weight loss or aging may not fully tighten with exercise and might require dermatologic or surgical treatment.

When Should I See a Doctor or Specialist?

Stop if you experience sharp jaw pain, persistent swelling, numbness, or new bite changes. See a dentist, oral and maxillofacial surgeon, or a board-certified dermatologist if symptoms persist or if you want to discuss medical treatments.

Next Steps

Week 0 setup: Take baseline photos and measurements, download a timer app, and prepare a 10-12 minute daily routine using the exercises listed above.
Weeks 1-4: Focus on perfecting form and habit. Do the routine daily and log each session. Aim for 80% adherence.
Weeks 5-8: Increase holds and add resistance progressions. Re-measure under-chin circumference at Week 6 and compare photos.
Week 12 review: Evaluate results. If improvement is limited and primary concern is fat or excess skin, schedule a consultation with a board-certified dermatologist or plastic surgeon to discuss options like Kybella, CoolSculpting, or liposuction.

Face Yoga Exercises for Double Chin Guide