The Beginner’s Guide to Mewing

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 orthotropics 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.

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: https://moreplatesmoredates.com/mewing-orthotropics/. [Accessed 27 February 2019].

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.

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