Mewing is a technique that involves adjusting your tongue posture to influence the development and structure of your face, particularly the jawline, cheekbones, and overall facial aesthetics. This method was popularized by Dr. Mike Mew, a British orthodontist, and is based on the principle of orthotropics, which emphasizes the importance of proper tongue positioning in facial development[5].
How to Mew Properly
To practice mewing effectively, follow these steps:
Close Your Mouth and Align Your Teeth: Ensure your mouth is closed and your teeth are gently touching. The front teeth should be slightly behind the upper ones, with the back teeth (molars) lightly touching[1].
Position Your Tongue: Move your tongue to the roof of your mouth and apply light pressure. Flatten your entire tongue against the roof, pushing slightly and evenly, while leaving a small gap between the tip of your tongue and your teeth[1].
Maintain Nasal Breathing: Ensure you do not block your airway and breathe through your nose. Nasal breathing is crucial as it filters and moistens the air, reducing the risk of respiratory infections and improving oxygen intake[2].
Relax Your Jaw and Body Posture: Relax your jaw and maintain good body posture. Stand or sit straight with your head held high, shoulders rested back, and your nose directed straight ahead[4].
Health Benefits of Mewing
Mewing offers several health benefits beyond just improving facial aesthetics:
Improved Breathing and Sleep: Proper tongue posture helps maintain an open airway during sleep, reducing the likelihood of sleep apnea and related breathing issues. This promotes better sleep quality and lowers the risk of obstructive sleep apnea[2].
Enhanced Posture: Mewing engages various muscles in the face and neck, encouraging correct head and neck posture. This can alleviate oral and facial pain, improve dental health by distributing forces evenly across the teeth, and reduce strain on the jaw joints. Better spinal alignment also reduces strain on back muscles and decreases the likelihood of chronic back pain[2].
Dental Health: Mewing can help straighten teeth and correct bite issues by promoting proper alignment of the teeth and jaw. It can also prevent malocclusion and reduce the risk of dental problems such as overcrowding and narrow dental arches[5].
Facial Structure Improvement: By exerting a gentle upward force on the maxilla (upper jawbone), mewing can stimulate bone growth, leading to a more defined jawline, improved cheekbones, and a more symmetrical facial appearance[5].
Additional Exercises to Enhance Results
While mewing is a core exercise, incorporating other facial exercises can enhance the benefits:
Chin Tucks: This exercise involves tucking your chin towards your neck to engage the chin and neck muscles. It helps in defining the chin and cheekbones[3].
Cheek Puffs: Fill your cheeks with air and transfer it from one cheek to the other. This exercise activates and flexes the zygomatic muscles, helping to tone the cheeks[3].
Fish Face: Suck your cheeks inwards between your teeth, holding the position for about 30 seconds. This helps in naturally lifting and defining the cheekbones[3].
How Often to Practice Mewing
Consistency is key when practicing mewing. While recommendations vary, some suggest mewing for at least 20 to 30 minutes daily, while others advocate for a minimum of 6 hours a day for significant results. Making mewing a habit and practicing it regularly is crucial to see potential benefits[1].
Important Facts About Mewing Exercises
Proper Tongue Posture: The tongue should be flattened against the roof of the mouth with light pressure, ensuring nasal breathing and an open airway[1][2][5].
Health Benefits: Mewing can improve breathing, reduce sleep apnea, enhance posture, and improve dental health by straightening teeth and correcting bite issues[2][5].
Facial Structure: Mewing can stimulate bone growth in the upper jaw, leading to a more defined jawline and improved facial aesthetics[5].
Additional Exercises: Incorporating chin tucks, cheek puffs, and fish face exercises can complement mewing and enhance facial toning and definition[3].
Consistency: Regular practice, ideally for at least 20-30 minutes daily, is essential to see the benefits of mewing[1].
By following these guidelines and incorporating mewing into your daily routine, you can potentially improve your facial structure, breathing, and overall health.
