How to Mew: A Guide to Improving Your Oral Posture and Health

You may have heard about the recent trend of “mewing” and wondered what all the fuss is about. Is it just a fad, or is there some science behind it? Well, it turns out that mewing is actually based on some pretty solid principles of oral posture and has a range of potential benefits for your health and appearance.

So, what exactly is mewing? In a nutshell, it’s a technique that involves altering your tongue posture to rest against the roof of your mouth. This might sound simple, but it can have a profound impact on the development and aesthetics of your face, as well as your overall health. In this article, we’ll dive into the details of mewing, covering everything from the potential benefits to step-by-step instructions on how to do it correctly. So, if you’re curious about this unique practice, read on!

What is Mewing?

Mewing is a technique that involves training your tongue to rest against the roof of your mouth, just behind your front teeth. This position is known as the “proper tongue posture.” It might sound like a strange concept, but it’s actually the natural resting position for the tongue. If you pay attention to young children, you’ll often see that they instinctively hold their tongues in this position.

The term “mewing” was popularized by Dr. Mike Mew, a British orthodontist who has been advocating for improved oral posture as a way to enhance facial aesthetics and oral health. However, the concept of proper tongue posture is not new and has been recognized in various cultures for centuries.

So, why don’t more people practice proper tongue posture? Well, with the modern diet and lifestyle, many of us develop habits that interfere with this natural position, such as mouth breathing, thumb sucking, and prolonged bottle feeding. These habits can cause the tongue to rest in a lowered position, which over time, can impact the development of the jaw and teeth.

Benefits of Mewing

You might be wondering, “Why bother mewing? What are the benefits?” Well, there are actually quite a few potential advantages to adopting proper tongue posture. Here are some of the most notable benefits:

Improved Facial Aesthetics

One of the most talked-about benefits of mewing is its potential impact on facial aesthetics. When you rest your tongue against the roof of your mouth, you are essentially providing internal support for your jaw and facial bones. This can lead to the following visible changes:

• More defined jawline: Mewing can help stimulate the growth of the mandible (lower jaw bone), resulting in a more defined and prominent jawline.
• Improved cheekbones: Proper tongue posture can also affect the development of the maxilla (upper jaw bone), leading to higher and more prominent cheekbones.
• Reduced “double chin”: By encouraging proper tongue posture and swallowing, mewing can help reduce the appearance of a double chin, as it engages the muscles in the area.
• Widened smile: As mewing encourages the expansion of the palate (roof of the mouth), it can result in a wider, more aesthetically pleasing smile.

These changes are particularly noticeable in teenagers and young adults, whose facial structures are still developing. However, adults can also benefit from mewing, as it can help improve the overall appearance and symmetry of the face.

Better Breathing and Sleep

Mewing isn’t just about aesthetics; it can also have a positive impact on your breathing and sleep quality. Here’s how:

• Improved airway: When your tongue rests in the proper posture, it opens up your airway, making it easier to breathe through your nose. This can be especially beneficial for those who snore or have sleep apnea.
• Reduced mouth breathing: Mewing encourages nose breathing, which filters, warms, and humidifies the air before it enters your lungs. This can lead to better overall respiratory health.
• Improved sleep quality: With improved breathing, you’re likely to experience better sleep. Mewing can help you breathe more quietly, reducing sleep disturbances caused by snoring or mouth breathing.

Enhanced Dental Health

Proper tongue posture can also contribute to better dental health. Here’s why:

• Reduced risk of malocclusion: Malocclusion is the misalignment of teeth and is often caused by improper tongue posture and swallowing patterns. Mewing can help prevent this by encouraging the tongue to rest and swallow in the correct position.
• Healthier gums: Mewing can improve blood flow to the gums, keeping them healthier and reducing the risk of gum disease.
• Stronger teeth: With proper tongue posture, your teeth are more likely to be correctly aligned, reducing the risk of teeth grinding (bruxism) and the associated wear and tear on your teeth.

Better Overall Health

The benefits of mewing don’t stop at the neck; it can also have a positive impact on your overall health:

• Improved digestion: Mewing encourages proper swallowing, which can aid in digestion. When you swallow with your tongue in the correct position, it creates a stronger peristaltic wave, helping food move more efficiently through the digestive tract.
• Reduced neck and shoulder tension: With proper tongue posture, you’re likely to experience improved head and neck alignment, reducing tension and pain in the neck and shoulders.
• Improved posture: Mewing encourages a more upright posture, which can have a positive impact on your overall health and reduce back pain.

How to Mew: A Step-by-Step Guide

Now that we’ve covered the benefits, you’re probably eager to learn how to mew. Here’s a step-by-step guide to help you get started:

Step 1: Find Your Starting Position

• Sit or stand with your back straight and your shoulders relaxed.
• Gently close your mouth, allowing your teeth to touch lightly.
• Relax your tongue, letting it rest on the floor of your mouth.
• Take a few deep breaths, focusing on breathing through your nose.

Step 2: Position Your Tongue

• Lift your tongue until it touches the roof of your mouth, just behind your front teeth.
• The tip of your tongue should be gently touching the roof, with the rest of your tongue relaxed and slightly curved downwards.
• You should feel a gentle suction between your tongue and the roof of your mouth.

Step 3: Hold and Breathe

• Hold your tongue in this position and continue to breathe through your nose.
• Focus on keeping your tongue relaxed and gently suctioned to the roof of your mouth.
• Try to maintain this posture for as long as you can, gradually increasing the duration over time.

Step 4: Swallow Correctly

• When you need to swallow, make sure to do so with your tongue in the correct position.
• Instead of pulling your tongue back, keep the tip of your tongue against the roof of your mouth and use a wave-like motion to swallow.
• This may take some practice, as many of us are used to pulling our tongues back when swallowing.

Step 5: Practice Consistently

• Mewing takes time and consistency to master. Aim to practice throughout the day, whenever you think of it.
• The more you practice, the easier it will become, and eventually, it will become your natural resting posture.
• Be patient with yourself and don’t give up. The benefits of mewing are worth the effort!

Common Mewing Mistakes to Avoid

As you start your mewing journey, it’s important to be aware of some common mistakes that people make. Here’s what to look out for:

Pushing the Tongue Too Far

When first learning how to mew, some people tend to push their tongue too far against the roof of their mouth. This can cause unnecessary tension and may even push the teeth outward over time. Instead, focus on gently suctioning the tongue to the roof of your mouth without excessive force.

Forgetting to Breathe Nasally

Mewing is closely linked to proper nasal breathing. Remember to breathe through your nose while mewing, as this helps to maintain the correct tongue posture and keeps your airway open.

Straining the Tongue or Jaw

Mewing should feel comfortable and natural. If you find yourself straining your tongue or jaw, you may be trying too hard. Relax and focus on gently holding the correct tongue posture without forcing it.

Swallowing With a Lowered Tongue

When you need to swallow, make sure your tongue stays in the correct position. Many people have a habit of pulling their tongue back when swallowing, which can undo the benefits of mewing. Practice the correct swallowing technique to reinforce proper tongue posture.

Expecting Overnight Results

Mewing is a long-term practice that requires patience and consistency. Don’t expect to see dramatic results overnight. Give it time, and you’ll gradually notice improvements in your tongue posture and, potentially, your facial structure and overall health.

Conclusion: Start Your Mewing Journey Today!

Now that you understand the benefits of mewing and how to do it correctly, it’s time to put this knowledge into practice. Remember, mewing is a journey, and it may take time to see results. Be patient, consistent, and gentle with yourself as you work towards improving your oral posture. The potential rewards are well worth the effort, and you’ll be joining a growing community of people who are discovering the power of this ancient practice. So, are you ready to start mewing?

FAQs

Can anyone learn to mew?

Yes, anyone can learn to mew and adopt proper tongue posture. While it may be easier for younger individuals to see noticeable changes, adults can also benefit from mewing. It’s never too late to start improving your oral posture and reaping the health and aesthetic benefits that come with it.

How long does it take to see results from mewing?

The time it takes to see results from mewing can vary depending on a number of factors, including your age, the severity of your oral posture issues, and your consistency in practicing mewing. For some people, it may take a few months to see noticeable changes, while for others, it may take longer. Remember, mewing is a long-term commitment, and consistency is key.

Is mewing difficult to learn?

Mewing is a simple technique, but it may take some time to retrain your tongue to rest in the correct position. The most challenging part for many people is remembering to practice mewing consistently throughout the day. With dedication and patience, mewing will eventually become your natural resting posture.

What if I can’t breathe through my nose easily?

If you have difficulty breathing through your nose due to congestion or other issues, it may be harder to maintain proper tongue posture. Work on improving your nasal breathing by addressing any underlying causes, such as allergies or a deviated septum. In the meantime, focus on what you can do, and remember that even partial mewing (maintaining tongue posture when you can) is better than nothing.