What is Mewing?
As I have been working on repatterning my breathing and tongue position to promote healthier breathing habits as an adult, avoid developing sleep apnea, and treat my jaw pain, I came across a technique called mewing with anecdotal evidence that demonstrates it's ability to encourage proper tongue alignment to reposition the jaw — without surgery, additional tools, or medication.
What is Mewing?
Mewing is a DIY tongue placement designed to help you restructure your jawline. The theory is, as you retrain your tongue’s resting position, your facial structure will change, particularly your jawline and as a result this will support health problems like:
Mouth Breathing
Jaw muscle pain
Swallowing issues
Sinusitis
Snoring
Sleep apnea
More on Mewing
The founder of mewing Dr. John Mew and his son Dr. Mike Mew have been on a mission to find an alternative to potentially unnecessary surgeries.
Some people think Dr. John Mew is a dangerous source of misinformation which is spreading across social media and YouTube, convincing people of false information.
Others swear by his technique.
Can Mewing Change Your Jawline?
Does mewing change your jawline? According to supporters of mewing, yes, mewing can change your jawline. However, the primary evidence for this claim is anecdotal which means it is based on individual experiences.
While you’re training your tongue to position itself differently, in theory, your jawline should also reposition into a more desirable structure. Sources state that it takes years to really see results, but many on social media are claiming anecdotally that it only took months for them to notice a difference.
Is There Science to Back This?
There is one 2020 study that uses Dr. John Mew's research to demonstrate that light but constant pressure on facial bones can reshape those bones, leading to long-term restructuring.
In my opinion, it makes intuitive sense, in light of the fact that our body is interconnected, that training your tongue posture would help with breathing problems and sleep apnea since the tongue is so often what obstructs your upper airways.
For those who solely make decisions on scientific studies though, the science is limited. (I share that because I like to share both sides and allow YOU to choose).
My Stance
Personally, I do not discredit something just because there are not a ton of "studies" on it because the truth is, studies take time + lot's of money, and sometimes, they are bias or rooted in outdated medical traditions. Anytime there is anecdotal evidence, I get curious. I personally plan to integrate it to see if it helps my jaw pain + breathing patterns and will report back!
That said, any time you see something on the internet, I highly encourage you to tread lightly and do your research and weigh the options. There have been sources who say this can worsen pain. Each human is sooo uniquely designed, so there is never a one size fits all.
Here are steps to try mewing, there are also tons of Youtube videos on it (gentle reminder: this is not medical advice):
Close Your mouth + relax
Place your bottom front teeth just behind your upper front teeth.
Flatten your tongue against the roof of the mouth. You should feel your muscles working.
Move the tip of the tongue behind your teeth without touching. Your tongue should be roughly in the position it goes to when you make an “n” or “ng” sound.
Hold for as long as you can. Start with a short duration: 10-20 seconds. As you continue to mew, increase your duration to 30 seconds, then a minute, then longer and longer.
Repeat this exercise multiple times a day and remain consistent.
Check out Orthotropics on Youtube for more information.
Rejuvdentist also has more information.
