What Is Mewing?

Mewing is a practice that involves placing your tongue against the roof of your mouth, believed to enhance jawline definition and alter facial structure. Some also suggest it may aid with sleep apnea, sinusitis, and other conditions.

Mewing is named after British orthodontist John Mew, who began promoting the technique in the 1970s as an alternative to traditional orthodontics. Along with his son, Michael Mew, he advocates for “orthotropics,” a method focused on jaw posture and tongue positioning. In 2019, Britain’s General Dental Council revoked John Mew’s dental license, and Michael Mew later faced a misconduct hearing. In 2022, he was expelled from the British Orthodontic Society, but as of June 2024, he continues to practice as an orthodontist.

John and Michael Mew did not create the term “mewing.” The name emerged from an online community of individuals seeking to reshape their jawlines using principles from orthotropics, a method originally designed for young children with developing jaws.

How to Mew

The North American Association of Facial Orthotics states that orthotropics is most effective for children aged 5-10, with limited potential benefits for older children.

While instructions may vary, the fundamental steps include:

1. Close your mouth and relax.
2. Position your lower front teeth just behind your upper front teeth.
3. Flatten your tongue against the roof of your mouth.
4. Keep the tip of your tongue just behind your front teeth without touching them. Your teeth should lightly touch, but avoid clenching your jaw.
5. Hold this position for 10-20 seconds or as long as comfortable, repeating several times a day.
6. Gradually increase the duration in 30-second increments until you can maintain the position throughout the day.

To find the correct tongue position, some suggest making the “ng” sound (as in “thing” or “wing”), while others recommend focusing on nasal breathing.

Noticeable changes in jawline or facial structure may take years of consistent practice.

Does Mewing Work?

There is no solid scientific evidence that mewing can reshape your jawline or address other health concerns. Experts agree that any lasting changes are unlikely. If you’re looking to define your jawline, you might consider specialized jaw exercise tools instead.

Dentists and orthodontists sometimes incorporate similar techniques to help with conditions like sleep apnea or misaligned teeth, but these are typically part of a structured, evidence-based treatment plan. They also discuss potential risks and benefits with patients before recommending any approach.

Is Mewing Bad for You?

In general, mewing is not harmful. Simply adjusting your tongue posture is unlikely to significantly alter the structure of your teeth, jaw, or face—especially for adults whose bones have stopped growing.

However, the American Association of Orthodontists (AAO) warns that forcing your tongue into unnatural positions could lead to:

• Misaligned teeth
• Worsening bite and speech issues
• A need for complex treatment to correct misalignment

The AAO advises against attempting to shift your teeth or jaw without professional guidance from a dentist or orthodontist.

Mewing is a tongue posture technique that claims to reshape the jawline and face. However, there is no scientific research to support these claims. While mewing is unlikely to cause harm as long as you avoid clenching your teeth, its effectiveness remains unproven.

Mewing FAQs

Does mewing fix your jawline?
No, mewing is unlikely to change your jawline, especially after puberty. There is no scientific evidence to support its effectiveness, and most claims are based on personal anecdotes rather than clinical research.

Does mewing actually work?

There is no scientific evidence proving that mewing can reshape your jawline or significantly alter your facial structure. Most of the claims supporting mewing are anecdotal, meaning they are based on personal experiences rather than research.

How long does it take to see results from mewing?

If mewing has any effect, it would take years of consistent practice to notice visible changes—especially in adults. Since jaw and facial bones stop growing after puberty, significant reshaping is unlikely.

Can mewing improve breathing or sleep apnea?

While mewing itself isn’t a proven treatment for sleep apnea or breathing issues, some orthodontic techniques involving tongue posture adjustments are used in structured treatments. If you have concerns about sleep apnea, it’s best to consult a medical professional.

Is mewing harmful?

Mewing is generally safe if practiced naturally. However, forcing your tongue into unnatural positions or applying excessive pressure could lead to misaligned teeth, bite issues, and potential jaw strain. Experts recommend consulting an orthodontist before trying it.

At what age does mewing work best?

Orthotropics, the broader concept behind mewing, is believed to be most effective for children aged 5-10, as their jawbones are still developing. In adults, any noticeable changes are minimal and unlikely to be permanent.

Does mewing actually change your face or jawline?
Strong evidence for bone remodeling in adults is lacking. You may see habit and posture benefits (better nasal breathing, reduced mouth breathing), but dramatic jawline changes are unlikely in adults.

How do you mew correctly (step by step)?
Close lips → relax jaw → teeth lightly touching or slightly apart → place the tip of the tongue just behind the front teeth (not pushing) → press the rest of the tongue gently to the palate → breathe through your nose.

How long before any results show?
Habit/posture changes can be noticed in weeks. Structural changes in adults are unlikely; in growing children, outcomes depend on clinical guidance and growth potential.

Can mewing reduce a double chin or sharpen the jawline?
Jawline definition primarily depends on bone anatomy, body fat, and muscle tone. Weight management and overall fitness typically have a greater impact than mewing alone.

Will mewing straighten teeth or fix crowding?
No. Tooth movement requires orthodontic forces (braces/aligners). Avoid pushing your tongue against teeth—it can worsen alignment.

Can mewing widen the palate or face in adults?
Meaningful adult palate expansion usually needs orthodontic appliances or surgery. Mewing is unlikely to create clinically significant widening in adults.

Is mewing safe? Any risks?
Gentle posture and nasal breathing are generally safe. Overdoing it (clenching, forceful pushing) can cause jaw pain, gum irritation, or bite changes. Stop if painful and see a clinician.

Does mewing help TMJ/TMD?
There’s no solid proof mewing treats temporomandibular disorders. Forcing posture or clenching may aggravate symptoms—seek professional evaluation.

Can mewing help with snoring or sleep apnea?
Not a proven therapy for sleep apnea. Evidence-based treatments include CPAP, oral appliances, weight loss, and surgery when indicated. See a sleep specialist if you suspect apnea.

Mewing for kids vs. adults—who benefits more?
Children and teens with growth remaining may benefit when combined with myofunctional therapy and orthodontics. Adults mainly gain habit and breathing benefits.

How many hours a day should I mew?
Think “default posture” rather than a workout. Aim for gentle tongue-to-palate contact and nasal breathing throughout the day—without strain.

Common mewing mistakes
• Pushing against front teeth
• Jaw clenching
• Forcing the back of the tongue (gagging)
• Mouth breathing
• Expecting orthodontic-level changes without treatment

Does chewing (regular or mastic gum) replace mewing?
Chewing can strengthen jaw muscles but won’t realign teeth or expand the palate. Overuse may irritate the TMJ.

Can mewing change nose shape?
No. Nose shape won’t change from tongue posture. Nasal breathing habits may improve, which can reduce mouth dryness or mild snoring.

Can mewing fix an overbite/underbite or recessed chin?
These are skeletal/dental issues usually requiring orthodontics or surgery. Mewing won’t correct established jaw discrepancies in adults.

Is mewing the same as myofunctional therapy?
They overlap in emphasizing tongue posture and nasal breathing. Myofunctional therapy is clinician-directed with structured exercises and goals; mewing is self-directed.

Can I mew with braces, clear aligners, or a retainer?
Yes—maintain gentle tongue posture and nasal breathing. Do not press on appliances or teeth; follow your orthodontist’s instructions.

Should mewing hurt?
No. Mild awareness in tongue/cheeks early on is common. Pain, clicking, tooth sensitivity, or headaches are red flags—stop and consult a clinician.

What are evidence-based ways to change face or jawline?
Orthodontics, orthognathic surgery, weight/fat reduction, posture/physio for head/neck, and cosmetic procedures provide predictable changes when medically appropriate.

Can mewing improve overall posture or breathing?
Consistent nasal breathing and sealed-lip posture can complement posture work and may reduce mouth dryness. It isn’t a cure-all.

Are mewing “before & after” photos reliable?
Online photos often differ in lighting, angles, weight, and expression. They’re not reliable proof of skeletal changes in adults.

How do I breathe while mewing?
Exclusively through the nose when possible. If nasal breathing is difficult, consider evaluation for allergies, deviated septum, or nasal obstruction.

How do I know if I’m doing it right?
Checklist: lips sealed, nasal breathing, jaw relaxed, tongue lightly suctioned to the palate (not teeth), able to maintain posture without fatigue or strain.

Who should I see for professional guidance?
For bite/crowding: an orthodontist. For tongue posture and habits: a myofunctional therapist or dentist trained in airway/functional dentistry. For sleep issues: a sleep specialist.

Disclaimer: This FAQ is educational and not medical advice. If you have jaw pain, bite issues, or sleep concerns, consult a licensed clinician.