How to Do Mewing Correctly and Do It Any Effects of Mewing?

The mewing technique is a seemingly simple exercise in which the tongue is pressed tightly against the palate. According to the authors and supporters of the method, this way, you can correct the shape of your face’s symmetry and even get rid of some diseases. There is no reliable and full-scale evidence of this. However, some of Mewing’s ideas have a scientific basis. Together with experts, we’ll figure out what Mewing is—another Internet trend or a working technique.

What is Mewing?

Mewing is a non-invasive technique for correcting the structure of the face, teeth, and ovality of the lower jaw, which is based on the principle of the unique position of the tongue. The doctor himself called his method orthotropic treatment. It involves special palate expanders and exercises that are an alternative to traditional braces and other straightening teeth.

Mewing is based on the belief that modern humans have much smaller jaws than their ancestors. According to the author of the method, the main reasons for these changes lie in environmental factors and lifestyle – frequent breathing through the mouth, for example, with allergies and the predominance of soft foods in the diet. All this leads to defects, including crooked teeth. In traditional medicine, such problems are corrected surgically or with braces. A similar effect can be achieved through the correct position of the tongue and head in conjunction with nasal breathing and straight posture.

The main task of Mewing is to normalize the position and functioning of the tongue in the oral cavity, namely its location near the upper palate. The development of the facial skeleton occurs in childhood and adolescence.

It is impossible to correct the bite using this technique alone; complete orthodontic treatment is also necessary. Special expanding orthodontic appliances such as ALF, various removable plates with screws, and fixed orthodontic appliances are required.

Working the muscles of the face and neck is just as important as performing the core muscles. In my practice, I use my gymnastics. I recommend that patients do specific exercises, but it is unreasonable to believe that only they will help correct the bite.

How to do Mewing correctly?

Mewing is a set of exercises performed in parallel with other stages of orthotropic treatment. Depending on the problem and its severity, standard therapy can take about 36 months. Ideally, Mewing is done under the guidance of a specialist who monitors the implementation and corrects the patient’s actions. The basic mewing technique consists of the following steps.

  • Close your lips, but do not strain them; keep a calm expression on your face.
  • Place your lower front teeth slightly behind your upper teeth. Make sure they don’t touch.
  • Press your entire tongue against your upper palate so its tip is just behind your upper incisors but is not connecting them.
  • Press your tongue lightly and evenly onto the roof of your mouth. In an advanced technique, the pressure is increased in short bursts, gradually pressing as hard as possible.
  • Hold this position for 30 seconds, then gradually increase the time. While exercising, you do not need to hold your breath; instead, breathe through your nose.
  • In the end, relax your muscles and repeat all over again.
  • Proponents of the mewing claim that such exercises can be practiced daily. Special mobile applications that notify the user when they need to do an exercise help to follow the training plan.

Techniques for correct tongue position during Mewing

Getting your tongue in the correct position the first time can be difficult. To make the task more accessible, the authors of the method offer several training techniques.

Smile: Smile widely so that all your teeth are visible. This will naturally press the tongue against the upper palate in the correct position for Mewing. Practice this: keep your tongue pressed down as you lower your smile.

“Singing”: Say the word “ring,” the English sing, or just the long sound [n]. When “singing,” the tongue will take the correct position for Mewing. Hold this position even after you stop saying the word or sound.

Chin lift: Press your head toward your neck as if you were doing a double chin. At this moment, the tongue itself will press against the palate. Once you feel this position, stay in it. Repeat several times.

Who should not do Mewing?

Even though the mewing technique seems harmless at first glance, it has several limitations. According to doctors, uncontrolled and robust pressure on any body part is not beneficial. 

  • The tongue is the strongest muscle in the human body. Incorrect execution and pressure “in the wrong area” on the teeth, such as asymmetrical pressure, will lead to displacement. Excessive, active, and aggressive force can also block the upper jaw in the expansion phase, impairing overall movement.
  • It is worth learning the functional position of the tongue accompanied by a specialist; it is better to start with a visit to an osteopath. The doctor will determine the individual amplitude and strength of pressure during the mewing exercises.
  • Contraindications to performing Mewing are neurological disorders of the face and neck problems with coordination of movements. Asymmetrical tone can worsen, primarily if you practice diligently and strive to achieve the ideal quickly. If you need to correct defects, it is better to start under the supervision of specialists.
  • Chronic diseases of the nasopharynx and sinusitis are not considered contraindications. Still, if there is a history of these diseases when performing the exercises, there will be many nuances that only a specialist can point out.

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