How to Mew: A Comprehensive Guide to Tongue Posture

So, you’ve heard whispers of “mewing” and its supposed transformative powers. You’re intrigued, perhaps skeptical, but undeniably curious. Let’s cut through the noise and get straight to the point: how do you actually mew?

The core principle of mewing, at its essence, is achieving and maintaining proper tongue posture. This means your entire tongue, including the back, should be resting against the roof of your mouth (the palate). Not just the tip, not just the middle – the whole thing, like a suction cup.

Here’s a step-by-step breakdown:

1. Relax Your Jaw: Begin by consciously relaxing your jaw muscles. Tension will make it difficult to achieve the correct tongue position. You want your teeth gently touching, not clenched.
2. Find the Sweet Spot: Imagine you’re trying to say the word “sing,” but without actually vocalizing it. Notice where your tongue naturally rests during the “ng” sound. That’s roughly the area you’re aiming for – the back third of your tongue.
3. The Suction Test: This is crucial. Gently suction your entire tongue to the roof of your mouth. You should feel a slight pulling sensation. If you’re only using the tip of your tongue, you’re not mewing correctly. Think of it like creating a vacuum seal.
4. Breathe Through Your Nose: This is non-negotiable. Mewing only works effectively with nasal breathing. Mouth breathing counteracts the benefits and can even worsen facial structure issues.
5. Maintain the Posture: This is the hardest part. Consciously remind yourself throughout the day to maintain this tongue posture. It’s like learning a new muscle memory skill. Set reminders on your phone, stick notes around your workspace, do whatever it takes to stay consistent.
6. Chin Tuck Exercise (Optional but Recommended): While mewing, practice a gentle chin tuck. This involves slightly pulling your chin back towards your neck, creating a double chin. This helps engage the neck muscles and reinforces proper posture.

Mastering mewing takes time, patience, and persistent effort. Don’t get discouraged if you can’t maintain the posture perfectly at first. The key is consistent practice and mindful awareness.

Understanding the Nuances of Mewing

Mewing is more than just sticking your tongue to the roof of your mouth. It’s about retraining your oral and facial muscles to support proper skeletal development and alignment. Here are a few crucial nuances to keep in mind:

• The Importance of the Back Third: This is where many people struggle. Actively engaging the back of your tongue is critical for applying upward pressure on the maxilla (upper jaw). Without this, you’re merely doing a tongue exercise, not true mewing.
• Consistent Pressure, Not Excessive Force: Avoid pushing too hard with your tongue. Gentle, consistent pressure is more effective and sustainable than forceful, intermittent pressure. You shouldn’t feel strain or discomfort.
• Posture Matters: Mewing is most effective when combined with proper overall posture. Slouching and forward head posture can negate the benefits. Stand tall, with your shoulders back and down, and your head aligned with your spine.
• It’s a Long-Term Commitment: Don’t expect overnight transformations. Mewing is a gradual process that requires consistent effort over months and even years to see noticeable results.

Potential Benefits and Realistic Expectations

While anecdotal evidence suggests various benefits of mewing, it’s important to approach the topic with realistic expectations. Some potential benefits include:

• Improved Facial Aesthetics: Many proponents claim mewing can lead to a more defined jawline, higher cheekbones, and a more balanced facial profile. This is due to the potential for upward and forward growth of the maxilla.
• Reduced Snoring and Sleep Apnea: Proper tongue posture can help keep the airway open during sleep, potentially reducing snoring and improving sleep quality.
• Improved Breathing: Nasal breathing, a key component of mewing, can lead to better oxygenation and overall health.
• TMJ Relief: In some cases, mewing may help alleviate temporomandibular joint (TMJ) pain by promoting proper jaw alignment.

However, it’s crucial to remember that:

• Scientific Evidence is Limited: While the principles behind mewing are rooted in orthodontics and myofunctional therapy, there is limited rigorous scientific research to definitively prove its effectiveness.
• Results Vary: The extent and speed of results vary depending on age, genetics, and consistency. Children and teenagers may see more noticeable changes due to ongoing skeletal development.
• It’s Not a Substitute for Medical Treatment: Mewing should not be considered a substitute for professional orthodontic or medical treatment. Consult with a qualified healthcare professional for any concerns about your facial structure or breathing.

Common Mistakes to Avoid

To maximize your chances of success with mewing, avoid these common pitfalls:

• Using Only the Tip of the Tongue: This is the most frequent mistake. Remember, the entire tongue, including the back, must be engaged.
• Mouth Breathing: This is a major impediment to mewing and negates its potential benefits. Consciously focus on nasal breathing.
• Applying Excessive Force: Gentle, consistent pressure is more effective than forceful pushing.
• Inconsistent Practice: Mewing requires consistent effort. Aim to maintain proper tongue posture as much as possible throughout the day.
• Ignoring Overall Posture: Mewing is most effective when combined with good posture.
• Expecting Instant Results: Be patient and persistent. It takes time to retrain your muscles and see noticeable changes.

Frequently Asked Questions (FAQs) About Mewing

1. What age is best to start mewing?

Ideally, starting at a younger age, during childhood or adolescence, can yield more significant results due to ongoing bone development. However, adults can still benefit from mewing, although changes may be more subtle and take longer.

2. How long does it take to see results from mewing?

Results vary significantly depending on age, genetics, and consistency. Some people may notice subtle changes in a few months, while others may take a year or more to see noticeable differences.

3. Is mewing dangerous?

When done correctly, mewing is generally considered safe. However, applying excessive force or ignoring underlying medical conditions can potentially lead to TMJ pain or other issues. It’s always best to consult with a healthcare professional if you have any concerns.

4. Can mewing fix an overbite or underbite?

Mewing may potentially help improve mild overbites or underbites over time, but it is not a guaranteed fix and should not be considered a substitute for orthodontic treatment.

5. Can mewing help with sleep apnea?

Mewing, particularly the emphasis on nasal breathing and proper tongue posture, can potentially help improve mild sleep apnea by keeping the airway open during sleep. However, it’s important to consult with a doctor for proper diagnosis and treatment of sleep apnea.

6. How can I tell if I’m mewing correctly?

You should feel your entire tongue, including the back, suctioned to the roof of your mouth. You should also be breathing through your nose and maintaining good posture. Record yourself or ask someone to observe your tongue placement.

7. What is “hard mewing” versus “soft mewing”?

Soft mewing refers to applying gentle, consistent pressure with the tongue against the palate. Hard mewing involves applying more force. While some advocate for hard mewing, it’s generally recommended to stick with soft mewing to avoid potential TMJ issues or discomfort.

8. Is it possible to mew while sleeping?

It’s challenging to consciously maintain proper tongue posture while sleeping. However, consistent mewing during waking hours can help train your muscles to maintain a more natural resting position even while asleep.

9. Can I mew while talking or eating?

It’s difficult to mew while talking or eating. Focus on maintaining proper tongue posture during periods of rest and conscious awareness.

10. What are some exercises to improve tongue strength and control?

Exercises like tongue clicks, tongue slides, and saying vowel sounds can help improve tongue strength and control, which can make mewing easier. Myofunctional therapy exercises prescribed by a therapist can also be beneficial.

11. What should I do if I experience pain or discomfort while mewing?

If you experience pain or discomfort while mewing, stop immediately and consult with a healthcare professional, such as a dentist, orthodontist, or myofunctional therapist.

12. Where can I find more information and resources on mewing?

Online forums, YouTube channels, and websites dedicated to orthodontics and myofunctional therapy can provide additional information and resources on mewing. However, be sure to critically evaluate the information and consult with qualified professionals for personalized advice.

By understanding the principles, practicing consistently, and being mindful of potential pitfalls, you can explore the potential benefits of mewing and work towards achieving optimal oral posture. Good luck on your journey!