The Beginner’s Guide to Mewing (How does it improve my looks especially the jaw line?)

I have been doing this for a few years now and I didn’t really realize it was a thing until recently. I haven’t watched any of the videos people have linked to so my experience may be different.

A couple of years ago I went to an orthodontist to straighten my teeth but also to fix my overbite. I had to wear these (removable) braces that basically had huge blocks on the top and bottom. I had to keep the blocks on the bottom in front of the top blocks. It hurt like hell and I was supposed to wear for a year. Needless to say, I wore them for a week and went for normal braces. I decided that I wanted to get the overbite fixed anyway so I figured if I kept my mouth in close to the position that it was in with the blocks – then eventually it would get easier and easier (allowing me to eventually have my teeth positioned properly). ‘Pushing’ my jaw forward also meant I was resting my tongue on the top of my mouth flat and so (from what I’ve read) this is what is being called ‘mewing’.

Results? I no longer have braces to straighten my teeth (as I finished the treatment) and they look great. My overbite is also now gone completely and the orthodontist said he was surprised by the change (i didn’t mention doing this). I have also in the last year or so had people compliment my jawline which I thought was really strange and only recently seeing this ‘trending’ figured this was why. Maybe not.

So, you might be wondering: where’s the proof mewing even works? Although the oral posture technique is still new, there have been some clinical studies done on the topic along with some first-hand accounts of its success.

The skull is actually not one large bone. It is made up of sutures, the connective tissues between the skull’s bones. This means that the skull can in fact change over time. As an exampke, Dr. Mew mentions how motor neuron disease affected theoretical physicist Stephen Hawking’s appearance over time. Due to no muscle movement in his face due to his condition, his entire skull sagged further and further downward with age. This indicates there is some elasticity in skulls.

Because the skull is made up of all these sutures, mewing is actually about balancing the muscles in the face. Much of this balance comes from the maxila (or upper jaw). This is what your tongue will be pressed against when you are mewing.

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This is just my experience and is likely to not be a real fix. I’d suggest you speak to an orthodontist if you are going to do something like this. (Do what I say not what I do I guess haha)

Dr. Mew is one of the most prominent spokespeople in orthotropics. Represented by the International Association for Face Growth Guidance, the organization argues it has a “new way” to look at facial and dental growth. Orthotropics, however, is still a very small field within dentistry. But despite the small amount of evidence currently available on mewing, the results nonetheless look promising.

For example, in a study conducted in 2014 published in the Korean Journal of Orthodontics, the corrective tongue posture technique was able to correct an overbite and bring the entire face forward. After a two-year relapse using retainers, the mewing technique produced lasting effects for 10 years according to the study.

However, this particular patient used a tongue elevator to ensure that his tongue was on the roof of his mouth rather than stick to it himself.

Another 2018 study in the journal Radiology and Oncology found significant evidence for “tongue posture” curing anterior open bites in preschool children. The study recommends tongue posture techniques (like mewing) for early childhood development.

However, these are just a few of the clinical studies available. Another piece of evidence we can look at is from the before and after mewing success stories which have been posted online.

Mewing orthotropics

When people do mewing they are trying to breathe through their nose rest with their tongue in the roof of their mouth. Teach themselves to swallow correctly they work on a lot of chewing exercises to really strengthen the muscles of the mouth and the face, throat and all of these things and they do mooing in preparation to do orthotropic so mewing and mild functional. Therapy can almost be used interchangeably I think mewing is a great thing but if you need a little extra help it might be worth looking into actually working with a mild functional therapist who can teach you some very specific exercises.

How to do mewing

chewing hard gum every day for one hour for 30 days and following mewing exercise below.

Mewing exercise

Exercise 1: Push Up the Tongue

Place the tip of the tongue against the hard palate on the roof of the mouth, just behind the top teeth, and push upwards and hold for 5 seconds. Repeat 10 times.

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Exercise 2: Touch Nose

Stick out your tongue and try to touch the tip of your nose and hold for 10 seconds, then relax. Repeat 10 times.

Exercise 3: Touch Chin

Stick out your tongue and try to lick the bottom of your chin and hold for 10 seconds, then relax. Repeat 10 times.

Exercise 4: Push Tongue Left

Stick out your tongue and move it as far as you can to the left and hold for 10 seconds, then relax. Repeat 10 times.

Exercise 5: Push Tongue Right

Stick out your tongue and move it as far as you can to the right and hold for 10 seconds, then relax. Repeat 10 times.

Exercise 6: Roll Tongue

Roll your tongue by folding the edges toward the middle lengthwise, so it looks like the end of a taco shell. Stick it out as far as you can while keeping it folded and hold for 10 seconds, then relax. Repeat 10 times.

Exercise 7: Click the Tongue

Make a loud clicking sound with the tongue against the roof of the mouth. Click the tongue for 15 seconds and then repeat 10 times.

Exercise 8: Push the Tongue Against a Spoon

Push the tip of your tongue firmly against a spoon held in front of your lips for 10 seconds. Keep the tongue straight and don’t let it point downwards. Repeat 10 times.

Exercise 9: Hold a Spoon

Place the handle of a metal spoon between your lips and hold it in place with only your lips for 10 seconds. Do not place the handle between your teeth. Try to keep it parallel to the floor. As your strength improves, you can place other small objects on the spoon for added weight (i.e., sugar cube). Repeat 10 times.

Exercise 10: Hold a Button

For children and adults who are not at risk of swallowing a button, tie one to a piece of string at least 10 cm in length. Place the button between the teeth and lips. Purse your lips tightly and pull out on the string, not letting it slip out. Pull for 10 seconds, then relax. Repeat 10 times. For added difficulty, place the button flat between the lips.

Mewing before and after

More Plates More Dates. 2019. Mewing And Orthotropics – Results, Clinical Studies, My Goals And Log. [ONLINE] Available at: [Accessed 27 February 2019].

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Mewing diagram

Mewing technique

Tong of the roof of the mouth, lips together and breathing trough nose, also chewing hard gums and other exercises…basically a myofunctional therapy.

Where should your tongue rest when your mouth is closed?

Proper tongue positioning is where the tongue rests at the top of the mouth, sitting about 1/2 inch behind the front teeth. Your entire tongue (including the back) should be pressing against the roof of the mouth, your lips should be sealed and your teeth should rest slightly apart. You don’t want any pressure on your bottom or top front teeth. Even the slightest pressure over time will move them (this is how orthodontics works!). It is important that the entire tongue presses against the roof of the mouth–Over time this can expand the palate, preventing the crowding of your teeth and opening up your sinuses.

How do you retrain your tongue?

First, place a small orthodontic rubber band on the tip of your tongue.
Press the tip of your tongue against the gum in the roof of your mouth that’s right behind your upper front teeth.
Bite your teeth together in your regular bite; don’t bite forward.
Keep your lips apart.
Swallow. Make sure not to let your lips close or your teeth come apart. Also, please don’t panic if you accidentally swallow a rubber band – it will pass through your system without any problems.

What is proper tongue posture?

In a well-organized body, the tongue should be constantly pressing upwards against the palate.

Should your teeth be together at rest?

At rest, tip of the tongue should sit about half an inch behind the front teeth, and the back of the tongue should press up against the roof of the mouth.

What’s more, your lips should be sealed and your teeth should rest just slightly apart (apparently there is some controversy about tooth position, but I prefer apart, since it stops me from gritting my teeth together). “Lips together, teeth apart” is a good mantra to remember!

It is common but not ideal for tongues to rest either on the bottom of the mouth behind the lower teeth, or up on the palate but pushing forward into the front teeth.