Published June 23, 2024

Mewing, a technique gaining popularity in health and wellness circles, involves proper tongue posture to promote improved facial structure and overall health. Originating from the teachings of Dr. John Mew, this practice emphasizes the importance of maintaining correct oral posture to influence facial development positively. As more people seek non-invasive methods to enhance their appearance and health, mewing has emerged as a compelling and accessible solution. This guide aims to provide an in-depth look at mewing, covering its benefits, techniques, and the results you can expect from consistent practice. Whether you’re new to mewing or looking to refine your approach, this ultimate guide will equip you with the knowledge and tools needed to embark on your mewing journey.

Understanding Mewing

Mewing is a method that involves maintaining proper tongue posture to positively influence facial structure and overall oral health. Developed by Dr. John Mew and popularized by his son, Dr. Mike Mew, this technique is rooted in the principles of orthotropics, which focus on natural facial growth and development through proper oral posture.

At its core, mewing emphasizes the importance of tongue placement. The ideal position involves resting the tongue flat against the roof of the mouth, just behind the front teeth. This posture should be maintained consistently, whether you’re speaking, eating, or resting. Additionally, proper mewing requires maintaining a closed mouth, with lips gently sealed and teeth lightly touching.

The origins of mewing can be traced back to Dr. John Mew’s observations and research in the mid-20th century. He noticed that individuals with proper oral posture tended to have more symmetrical and well-defined facial features. Over the years, Dr. Mike Mew has continued this work, using modern research to validate and expand upon these findings.

Mewing is based on several key principles:

  1. Proper Tongue Posture: The tongue should rest on the roof of the mouth, providing gentle pressure that can help shape the palate and improve facial structure over time.
  2. Correct Oral Posture: This includes keeping the lips closed and teeth in light contact, promoting optimal breathing and oral health.
  3. Consistent Practice: Like any other exercise, mewing requires dedication and consistency to achieve noticeable results.

One of the primary goals of mewing is to encourage natural and harmonious facial development. By promoting proper tongue posture and oral habits, mewing can help widen the palate, improve dental alignment, and enhance overall facial aesthetics. Additionally, it can positively impact breathing, sleep quality, and even posture.

In summary, mewing is a technique that involves maintaining correct tongue and oral posture to support healthy facial growth and development. Rooted in the principles of orthotropics, mewing emphasizes the importance of consistency and proper technique to achieve the desired results. Whether you’re aiming to enhance your facial features, improve your dental alignment, or boost your overall health, mewing offers a natural and effective approach to achieving your goals.

Techniques of Mewing

Mastering the techniques of mewing is essential for anyone looking to improve their facial structure, dental alignment, and overall oral health. Here, we will delve into the core techniques of mewing, which revolve around proper tongue placement, correct posture, and breathing practices.

Proper Tongue Placement

The cornerstone of mewing is maintaining the correct tongue posture. To begin mewing:

  1. Rest the Tongue Against the Roof of the Mouth: The entire tongue should be gently pressed against the roof of the mouth, from the tip to the back. The tip of the tongue should rest just behind the front teeth without touching them.
  2. Apply Gentle Pressure: The tongue should apply light but consistent pressure against the palate. Avoid pushing too hard, as excessive force can cause discomfort or strain.
  3. Keep the Tongue Flat: Ensure the tongue is spread out and not bunched up. A flat tongue provides even pressure across the palate, aiding in proper facial development.

Correct Posture

Maintaining the right posture is crucial for effective mewing. This includes the positioning of the head, neck, and body:

  1. Head Position: Keep your head level, neither tilted up nor down. Imagine a string pulling the top of your head upwards to encourage a neutral spine.
  2. Neck Alignment: Your neck should be straight and in line with your spine. Avoid forward head posture, which can interfere with proper tongue placement.
  3. Body Posture: Sit and stand with a straight back and relaxed shoulders. Good overall posture supports the correct alignment of your head and neck, facilitating better mewing.

Breathing Techniques

Proper breathing is integral to successful mewing, as it reinforces correct tongue and mouth posture:

  1. Nasal Breathing: Always breathe through your nose, not your mouth. Nasal breathing promotes better tongue posture and reduces the risk of developing oral health issues associated with mouth breathing.
  2. Deep Breathing: Practice deep, diaphragmatic breathing. This involves expanding your abdomen rather than your chest as you inhale, which helps maintain a relaxed and correct tongue position.

Exercises to Reinforce Mewing

Incorporating specific exercises can help reinforce the principles of mewing and make it easier to maintain proper posture:

  1. Swallowing Practice: Practice swallowing while keeping your tongue in the correct position. This helps train your muscles to maintain proper tongue posture naturally.
  2. Chewing Exercises: Chewing tougher foods can strengthen the muscles involved in mewing. Opt for foods like carrots or nuts to give your jaw a workout.
  3. Tongue Exercises: Perform exercises that involve pressing your tongue against the roof of your mouth and holding it for several seconds. This builds tongue strength and endurance.

Tips for Consistency

Consistency is key to seeing results with mewing:

  1. Daily Routine: Incorporate mewing into your daily routine. Set reminders to check your tongue posture throughout the day.
  2. Mindfulness: Be mindful of your tongue position and overall posture, especially when sitting for long periods or using electronic devices.
  3. Tracking Progress: Take regular photos or make notes on your progress. Seeing changes over time can be motivating and help you stay committed.

By following these techniques and maintaining consistency, you can effectively practice mewing and potentially see improvements in your facial structure, dental alignment, and overall oral health.

Getting Started with Mewing

Embarking on your mewing journey can be both exciting and challenging. To maximize the benefits of mewing, it’s essential to start with a solid foundation. This section will guide you through the initial steps, self-assessment, setting realistic goals, and establishing a daily routine.

Self-Assessment and Readiness

Before diving into mewing, it’s important to assess your current oral posture and facial structure:

  1. Examine Your Current Tongue Position: Take note of where your tongue naturally rests. Is it on the roof of your mouth or lying flat on the floor of your mouth? Understanding your starting point will help you track progress.
  2. Assess Your Oral and Facial Posture: Check your head, neck, and body posture. Is your head aligned with your spine? Are you breathing through your nose or mouth? Identifying these habits is crucial for effective mewing.
  3. Consult with a Professional: If possible, seek advice from a dentist or orthodontist familiar with mewing and orthotropics. They can provide valuable insights and personalized recommendations.

Initial Steps to Take

Once you have assessed your starting point, follow these initial steps to begin mewing:

  1. Learn the Proper Tongue Placement: Practice placing your tongue flat against the roof of your mouth, with the tip just behind your front teeth. Ensure the entire tongue makes contact with the palate.
  2. Adjust Your Posture: Work on aligning your head, neck, and body. Keep your head level, neck straight, and shoulders relaxed. Good posture supports effective mewing.
  3. Practice Nasal Breathing: Make a conscious effort to breathe through your nose at all times. Nasal breathing is crucial for maintaining proper tongue posture.

Setting Realistic Expectations and Goals

Mewing is not an overnight solution; it requires time and consistency. Setting realistic expectations and goals will keep you motivated:

  1. Be Patient: Understand that noticeable changes in facial structure and dental alignment may take months or even years. Consistency and dedication are key.
  2. Set Short-Term Goals: Break down your mewing journey into smaller, achievable milestones. For example, aim to maintain proper tongue posture for a certain number of hours each day.
  3. Track Your Progress: Keep a journal or take regular photos to document changes in your facial structure and posture. Seeing progress over time can be incredibly motivating.

Daily Routine and Practice Tips

Incorporate mewing into your daily routine to build the habit and ensure consistent practice:

  1. Morning and Evening Checks: Start and end your day by checking your tongue posture and overall alignment. This helps reinforce the habit.
  2. Mindful Reminders: Set reminders on your phone or use sticky notes in your environment to prompt you to check your posture throughout the day.
  3. Practice in Front of a Mirror: Use a mirror to ensure you are maintaining the correct tongue position and posture. Visual feedback can be very helpful in the early stages.
  4. Incorporate Mewing into Daily Activities: Practice mewing while doing other activities, such as working, reading, or watching TV. The more you integrate it into your routine, the easier it will become.

By following these steps and maintaining a consistent practice, you will be well on your way to effectively incorporating mewing into your daily life. Remember, patience and persistence are essential. Stick with it, and over time, you may see significant improvements in your facial structure, dental alignment, and overall oral health.

Common Challenges and How to Overcome Them

While mewing can offer numerous benefits, it’s not without its challenges. Many beginners encounter obstacles that can make it difficult to maintain proper technique and consistency. This section will address some of the most common challenges associated with mewing and provide practical strategies to overcome them.

Initial Discomfort

One of the first challenges many people face when starting mewing is initial discomfort:

  1. Tongue Fatigue: Holding the tongue against the roof of the mouth can cause muscle fatigue, especially if you’re not used to it.
    • Solution: Start slowly and gradually increase the amount of time you practice mewing each day. Take breaks if needed and allow your tongue muscles to build strength over time.
  2. Jaw Soreness: Maintaining proper oral posture might lead to jaw soreness.
    • Solution: Ensure you’re not clenching your teeth. The teeth should be in light contact, not pressing hard against each other. Practice relaxation techniques for your jaw muscles.

Maintaining Consistency

Consistency is key to seeing results with mewing, but maintaining it can be challenging:

  1. Forgetting to Mew: It’s easy to forget to maintain proper tongue posture, especially when you’re busy or distracted.
    • Solution: Set reminders on your phone or place sticky notes in your environment to prompt you to check your tongue posture regularly. Over time, mewing will become a habit.
  2. Disrupted Routine: Travel, changes in daily routine, or stress can disrupt your mewing practice.
    • Solution: Adapt your mewing practice to fit different environments. Practice mewing during activities like reading, watching TV, or working. Consistency is more important than duration.

Difficulty in Correct Tongue Placement

Proper tongue placement is crucial for effective mewing, but it can be tricky to master:

  1. Incorrect Placement: Many beginners struggle with getting the entire tongue to rest against the roof of the mouth.
    • Solution: Practice by swallowing while keeping your tongue in the correct position. Swallowing can help naturally position your tongue correctly. Use a mirror to ensure your tongue is flat and in contact with the palate.
  2. Tongue Falling Back: The tongue may tend to fall back into the mouth, especially when you’re not actively thinking about mewing.
    • Solution: Strengthen your tongue muscles with specific exercises, such as pressing the tongue against the roof of the mouth and holding it for several seconds. Consistent practice will help build muscle memory.

Monitoring Progress and Making Adjustments

Tracking progress and knowing when to make adjustments can be challenging:

  1. Slow Results: Mewing results can be slow to manifest, leading to frustration and discouragement.
    • Solution: Set realistic expectations and remind yourself that mewing is a long-term commitment. Celebrate small milestones and improvements along the way.
  2. Stagnation: You might feel like you’ve hit a plateau and are no longer seeing improvements.
    • Solution: Re-evaluate your technique and ensure you’re maintaining proper posture and tongue placement. Consider consulting with a professional for personalized advice.

Social and Lifestyle Factors

Social situations and lifestyle habits can impact your ability to mew consistently:

  1. Speaking and Eating: It’s challenging to maintain proper tongue posture while speaking and eating.
    • Solution: Focus on mewing during quiet moments and gradually incorporate it into your speaking habits. For eating, practice mewing immediately after meals.
  2. Public Perception: You might feel self-conscious about practicing mewing in public or explaining it to others.
    • Solution: Remember that mewing is a personal health practice. Share your goals and progress with supportive friends or family members who understand your commitment.

By acknowledging these common challenges and implementing the suggested solutions, you can enhance your mewing practice and stay on track toward achieving your goals. Patience, persistence, and adaptability are key to overcoming these obstacles and reaping the benefits of mewing.

Tracking Your Progress

Monitoring your progress is crucial to staying motivated and ensuring that your mewing practice is effective. Tracking changes in your facial structure, dental alignment, and overall oral health can help you make necessary adjustments and celebrate your achievements. Here are some effective methods for tracking your progress in mewing.

Methods for Documenting Changes

  1. Photos: Taking regular photos is one of the most effective ways to document changes.
    • Front View: Take a straight-on photo of your face to monitor changes in symmetry and jawline definition.
    • Side View: Capture profile shots to observe changes in your facial structure, particularly the jaw and neck area.
    • Consistency: Take photos in the same lighting and angle to accurately compare progress over time. Aim for a weekly or monthly photo routine.
  2. Measurements: Using measurements can provide quantifiable data on your progress.
    • Facial Dimensions: Measure distances such as the width of your jawline, the length from chin to nose, and cheekbone width.
    • Dental Alignment: Track the alignment of your teeth, noting any shifts or improvements over time.
    • Consistency: Use a consistent method and tools for measuring to ensure accuracy.
  3. Journals and Logs: Keeping a journal can help you record qualitative observations and experiences.
    • Daily Log: Note your daily practice, any difficulties encountered, and how you overcame them.
    • Progress Notes: Document any noticeable changes in facial structure, breathing, or oral health.
    • Reflections: Reflect on your overall experience, including challenges and successes, to stay motivated.

Identifying Milestones

Setting and recognizing milestones can help you stay focused and motivated.

  1. Short-Term Milestones: Set achievable goals such as maintaining correct tongue posture for a set number of hours each day or week.
    • Initial Habits: Aim to integrate mewing into your daily routine and maintain it consistently.
    • Progress Recognition: Celebrate small wins, like becoming more comfortable with tongue posture or improving nasal breathing.
  2. Long-Term Milestones: Establish broader goals based on the expected benefits of mewing.
    • Facial Structure Changes: Look for noticeable improvements in jawline definition, cheekbone prominence, and overall facial symmetry.
    • Dental Alignment: Track improvements in teeth alignment and bite, noting any significant changes.
    • Health Improvements: Recognize improvements in breathing, sleep quality, and overall oral health.

Evaluating Results Over Time

Regularly evaluating your progress can help you adjust your mewing practice for better results.

  1. Compare Photos and Measurements: Periodically review your photos and measurements to identify changes and trends.
    • Visual Comparisons: Compare current photos with earlier ones to spot subtle or significant changes.
    • Measurement Analysis: Analyze measurements to quantify progress and identify areas needing more focus.
  2. Assess Oral Health and Function: Evaluate improvements in your oral health and function.
    • Breathing: Notice any enhancements in your breathing patterns and nasal breathing efficiency.
    • Jaw Comfort: Track any reduction in jaw pain or discomfort, indicating better muscle and joint function.
  3. Adjust Techniques as Needed: Use your evaluations to fine-tune your mewing practice.
    • Technique Refinement: Make necessary adjustments to your tongue posture, overall posture, and breathing techniques.
    • Seek Professional Guidance: Consult with a dentist or orthodontist to ensure your mewing practice is effective and safe.

By systematically tracking your progress and regularly evaluating your results, you can stay motivated and make informed adjustments to your mewing practice. This approach will help you achieve the best possible outcomes in facial structure, dental alignment, and overall oral health.

Scientific Perspective on Mewing

Mewing has gained significant attention in recent years, both in popular media and among those seeking non-surgical methods to improve their facial structure and oral health. While anecdotal evidence and personal success stories abound, it’s important to consider the scientific perspective on mewing. This section will explore current research, expert opinions, and potential areas for further investigation to provide a comprehensive understanding of mewing.

Current Research and Studies

  1. Orthotropics and Craniofacial Development: The principles behind mewing are rooted in orthotropics, a field of study focusing on facial growth and development through proper oral posture.
    • Key Studies: Research in orthotropics has shown that correct tongue posture can influence the development of the maxilla (upper jaw) and overall facial symmetry. Some studies have suggested that consistent practice of proper oral posture can lead to positive changes in facial structure over time.
    • Limitations: While there is some evidence supporting the principles of mewing, it is often based on small-scale studies or case reports. More large-scale, longitudinal research is needed to definitively prove its effectiveness.
  2. Impact on Breathing and Airway Health: Proper tongue posture, as promoted by mewing, can potentially improve airway health and breathing patterns.
    • Research Findings: Studies have shown that proper oral posture, including tongue placement, can reduce mouth breathing and encourage nasal breathing. Nasal breathing is associated with better oxygenation and overall respiratory health.
    • Clinical Observations: Clinicians have noted improvements in patients’ breathing patterns and reductions in symptoms of obstructive sleep apnea with consistent mewing practice.
  3. Dental and Orthodontic Implications: Mewing’s impact on dental alignment and occlusion (bite) is an area of interest for researchers.
    • Case Studies: Some case studies have reported improvements in dental alignment and bite stability with proper tongue posture. These changes are attributed to the gentle pressure exerted by the tongue on the palate, promoting better arch development.
    • Expert Opinions: Orthodontists have mixed opinions on mewing. While some acknowledge its potential benefits, others emphasize the need for more robust scientific evidence to support its widespread recommendation.

Expert Opinions and Insights

  1. Orthotropics Experts: Proponents of orthotropics, like Dr. John Mew and Dr. Mike Mew, advocate for mewing as a natural method to promote healthy facial development and oral posture.
    • Advocacy and Education: These experts emphasize the importance of proper oral posture from a young age to prevent common dental and orthodontic issues. They argue that mewing can be a valuable addition to traditional orthodontic treatments.
  2. Skeptics and Critics: Some dental professionals and researchers remain skeptical of mewing’s effectiveness due to the lack of large-scale, peer-reviewed studies.
    • Critical Perspectives: Critics argue that while the theory behind mewing is plausible, more rigorous scientific research is needed to validate its claims. They caution against relying solely on mewing for significant dental or orthodontic corrections.

Potential Areas for Further Investigation

  1. Longitudinal Studies: Conducting long-term studies with larger sample sizes to observe the effects of mewing over several years would provide more conclusive evidence.
    • Study Design: Future research should include control groups, standardized measurement techniques, and objective outcome assessments to ensure reliability and validity.
  2. Mechanisms of Action: Understanding the precise biological mechanisms by which mewing influences craniofacial development and dental alignment would enhance its credibility.
    • Biomechanical Analysis: Investigating how tongue posture exerts pressure on the palate and how this affects bone remodeling and facial growth can provide deeper insights.
  3. Clinical Trials: Randomized controlled trials comparing mewing with traditional orthodontic interventions could help determine its efficacy and potential as a complementary treatment.
    • Outcome Measures: Trials should evaluate a range of outcomes, including facial aesthetics, dental alignment, airway health, and patient satisfaction.

In conclusion, while mewing has a strong theoretical foundation and promising anecdotal evidence, the scientific perspective emphasizes the need for more comprehensive research. Current studies and expert opinions highlight its potential benefits, but also call for caution and further investigation. By bridging the gap between popular practice and scientific validation, the future of mewing can be better understood and more widely accepted.

Frequently Asked Questions

As mewing gains popularity, many people have questions about how it works, its benefits, and the best practices for achieving results. This section addresses some of the most frequently asked questions about mewing to help you understand and implement this technique effectively.

What is mewing?

Mewing is a technique that involves maintaining proper tongue posture to promote better facial structure, dental alignment, and overall oral health. The practice was developed by Dr. John Mew and popularized by his son, Dr. Mike Mew, both of whom advocate for the principles of orthotropics.

How do I properly position my tongue for mewing?

To properly mew, rest your entire tongue flat against the roof of your mouth, with the tip of your tongue just behind your front teeth. The tongue should apply gentle pressure across the palate without touching the teeth. It is important to keep your mouth closed and breathe through your nose.

How long does it take to see results from mewing?

Results from mewing can vary significantly based on individual factors such as age, consistency, and initial facial structure. Some people may notice subtle changes within a few months, while for others, it might take several years to see significant improvements. Patience and consistency are key.

Can adults benefit from mewing, or is it only effective for children and teenagers?

While mewing is most effective during the developmental years of childhood and adolescence, adults can also benefit from practicing proper tongue posture. Although changes in facial structure may be less dramatic in adults, improvements in dental alignment, breathing, and overall oral health are still possible.

Is mewing a replacement for traditional orthodontic treatments?

Mewing should not be viewed as a replacement for traditional orthodontic treatments, especially for severe dental or orthodontic issues. It can, however, be a complementary practice to support overall oral health and potentially enhance the results of professional treatments. Always consult with a dental professional for personalized advice.

How do I know if I’m mewing correctly?

Ensuring proper tongue placement can be challenging. You can check your technique by practicing in front of a mirror, swallowing to help position your tongue correctly, and seeking feedback from orthodontic professionals familiar with mewing. If you experience discomfort or persistent issues, consider consulting with a specialist.

What are the common mistakes people make when mewing?

Some common mistakes include:

  • Incorrect Tongue Placement: Not fully engaging the back of the tongue or placing the tongue too far forward.
  • Excessive Force: Applying too much pressure, leading to discomfort or strain.
  • Inconsistent Practice: Not maintaining proper tongue posture throughout the day.
  • Poor Overall Posture: Neglecting to keep the head, neck, and body aligned, which supports effective mewing.

Can mewing help with breathing issues?

Mewing promotes nasal breathing, which can improve overall respiratory health. By maintaining proper tongue posture and keeping the mouth closed, mewing can help reduce mouth breathing, which is associated with various health issues, including sleep apnea and poor oxygenation.

Are there any side effects or risks associated with mewing?

When practiced correctly, mewing is generally safe. However, applying excessive force or maintaining improper posture can lead to discomfort, jaw pain, or strain. If you experience persistent pain or discomfort, it’s advisable to consult with a dental professional to ensure you’re practicing correctly.

How can I integrate mewing into my daily routine?

Incorporating mewing into your daily routine involves mindful practice and consistency:

  • Set Reminders: Use phone alarms or sticky notes to remind yourself to check your tongue posture.
  • Practice During Activities: Integrate mewing while engaging in routine activities like reading, watching TV, or working.
  • Track Progress: Maintain a journal or take regular photos to monitor your improvements and stay motivated.

By addressing these frequently asked questions, you can better understand the principles and practices of mewing, helping you to incorporate it effectively into your daily routine and achieve the desired benefits.


Mewing offers a natural and non-invasive method for enhancing facial structure, dental alignment, and overall oral health. Grounded in orthotropic principles, this technique underscores the significance of proper tongue posture in fostering healthy facial development, potentially benefiting individuals with crooked teeth or misaligned teeth.

While scientific validation for mewing is still evolving, anecdotal evidence and expert opinions suggest that regular practice can yield positive changes over time. These changes may manifest as improved facial symmetry, optimized breathing patterns, and enhanced oral posture. However, it’s essential to approach mewing with realistic expectations, as individual results can vary and noticeable changes may require time.

Consistency is key to mewing’s effectiveness. Establishing effective study techniques and habits, such as setting aside dedicated study time and maintaining proper posture, can help ensure that you’re practicing correctly. Consulting with a dental professional can provide personalized guidance and support.

Whether your goal is to refine your facial aesthetics, address dental misalignments, or enhance your oral health, mewing offers a holistic approach aligned with natural principles. By incorporating mewing into your daily routine and prioritizing proper technique, you may experience the benefits it offers, leading to a healthier and more balanced facial profile.

As research on mewing progresses, further insights may emerge, deepening our understanding of its potential and applications. In the meantime, embracing mewing as part of a comprehensive approach to oral health and facial well-being can be a fulfilling journey toward achieving a more harmonious appearance and improving sleep habits.

At Grove Dental Clinic in Falls Church, VA, we’re dedicated to helping our patients achieve optimal oral health year-round.

Schedule your expert consultation at Grove Dental Clinic in Falls Church, VA today! Call (703) 578-0000 to book your appointment now!

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We are committed to providing quality healthcare to families located in the Falls Church area and treat patients of all ages.


Grove Dental Clinic

3400 Payne St Ste #101
Falls Church, VA 22041


Phone: (703) 578-0000