With over 2.1 billion views on TikTok, mewing has become one of social media’s most intriguing facial transformation techniques. This viral phenomenon, named after British orthodontist Dr. John Mew, claims to reshape faces and improve breathing through exact tongue positioning exercises.
We’ve seen countless before-and-after photos flooding social platforms, with practitioners claiming remarkable changes in their facial structure. While the technique dates back to the 1970s, it’s only recently exploded in popularity as people search for natural ways to enhance their appearance. Today, we’ll explore what mewing really is, the science behind it, and whether it lives up to the social media hype.
In this comprehensive guide, we’ll break down the proper technique, potential benefits, and important considerations before you decide to try mewing yourself. From facial development to breathing improvements, we’ll separate fact from fiction to help you make an well-informed choice.
What Is Mewing and Its Origins
Mewing is an oral posture training technique developed in the 1970s by British orthodontist Dr. John Mew. The practice focuses on proper tongue positioning at the roof of the mouth to potentially influence facial structure.
Understanding Orthotropics
Orthotropics forms the foundation of mewing practice as a specialized branch of dentistry. The technique emphasizes natural facial development through correct oral posture rather than traditional orthodontic interventions. Practitioners place their tongue flat against the palate extending from the front to the back creating consistent upward pressure. This positioning aims to engage the facial muscles masseters palatoglossus hyoglossus in a coordinated effort to influence jaw development.
Key Components of Orthotropics |
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Tongue placement on palate |
Proper lip seal |
Teeth alignment |
Breathing mechanics |
The Rise of Social Media Popularity
Social media platforms transformed mewing from an obscure orthodontic concept into a viral wellness trend. The technique gained important traction across TikTok Instagram YouTube with billions of views on related content. Content creators share before-after photos progress tracking tutorials technique demonstrations contributing to its widespread adoption. The accessibility of information through social platforms enabled mewing to reach a global audience seeking natural facial enhancement methods.
Platform | Content Type |
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TikTok | Tutorial videos |
Progress photos | |
YouTube | In-depth guides |
The Science Behind Mewing Technique
Mewing relies on principles of craniofacial development to influence facial structure through proper tongue posture. The technique focuses on muscular adaptation and skeletal changes that occur with consistent practice.
Proper Tongue Positioning
Correct tongue positioning forms the foundation of effective mewing practice. The tongue rests flat against the palate, with its tip positioned behind the front teeth near the incisive papilla. The middle and back portions of the tongue press upward against exact zones of the palate:
- Front third: Behind front teeth
- Middle third: Against hard palate
- Back third: Against soft palate
The entire tongue surface maintains light but consistent contact with the roof of the mouth. This positioning:
- Creates balanced muscle tension
- Supports proper jaw alignment
- Encourages nasal breathing
- Activates palatine sutures
Impact on Facial Development
The theory behind mewing suggests that proper tongue posture influences facial development through biomechanical forces. These forces affect:
- Maxillary expansion
- Widening of the palatal arch
- Enhanced cheekbone definition
- Improved dental alignment
2. Mandibular development
- Forward growth of the lower jaw
- Better chin projection
- Increased jawline definition
3. Airway changes
- Expanded nasal passages
- Improved breathing capacity
- Enhanced sleep quality
Research indicates that tongue position plays a role in facial growth during developmental years. But, evidence for important changes in adults remains limited and requires further scientific investigation.

Claimed Benefits and Expectations
Mewing’s proponents make various claims about its potential benefits. Understanding these claims helps set realistic expectations about the outcomes of this facial posture technique.
Facial Structure Changes
Proper tongue posture influences facial development in growing children through bone remodeling. The palate expands when the tongue rests correctly against the roof of the mouth, creating more space for proper teeth alignment. But, bones become less malleable in adults, making important structural changes unlikely.
Before-after photos showing dramatic facial transformations often mislead viewers due to:
- Different lighting conditions
- Camera angles variations
- Changes in head positioning
- Weight fluctuations
- Photo manipulation techniques
Research indicates facial structure results from multiple factors:
- Genetic predisposition
- Muscle development patterns
- Natural bone growth
- Dental development stages
Breathing Improvements
Correct tongue positioning promotes nasal breathing by creating proper oral cavity space. This proper oral posture:
- Opens nasal airways
- Reduces mouth breathing habits
- Supports optimal oxygen intake
- Maintains healthy moisture levels in the mouth
The relationship between tongue position and breathing stems from:
Breathing Aspect | Impact |
---|---|
Nasal Pathway | Enhanced airflow |
Oral Cavity | Reduced congestion |
Air Moisture | Better filtration |
Oxygen Levels | Improved intake |
While breathing improvements occur faster than structural changes, results vary based on individual anatomy and consistent practice.
How to Practice Mewing Correctly
Proper mewing technique requires correct tongue positioning and consistent practice to establish the habit. Here’s a detailed breakdown of the correct technique and common pitfalls to avoid.
Step-by-Step Technique
- Initial Position
- Close your mouth gently
- Place bottom front teeth behind upper front teeth
- Create a light contact between teeth
2. Tongue Placement
- Flatten your tongue against the roof of mouth
- Position tongue tip behind front teeth
- Maintain tongue position similar to pronouncing ‘n’ or ‘ng’
3. Duration and Practice
- Start with 10-20 second holds
- Increase duration gradually to 30 seconds
- Progress to 1-minute holds
- Practice multiple times daily
4. Progressive Training
- Perform exercises throughout the day
- Build muscle memory through repetition
- Continue practice for several months
- Monitor tongue position regularly
Common Mistakes to Avoid
- Incorrect Tongue Position
- Pressing tongue too forcefully
- Placing tongue tip too far forward
- Failing to maintain full palate contact
- Allowing tongue to rest on teeth
2. Poor Technique
- Clenching teeth excessively
- Tensing facial muscles unnecessarily
- Breathing through mouth instead of nose
- Practicing inconsistently
3. Training Errors
- Rushing progression
- Skipping regular practice sessions
- Expecting immediate results
- Neglecting proper rest position
4. Posture Issues
- Slouching while practicing
- Tilting head incorrectly
- Failing to maintain neutral neck position
- Ignoring overall body alignment
Medical Perspectives and Evidence
Scientific research and medical experts present varying views on the effectiveness of mewing as a facial transformation technique. Clinical studies examine its impact on facial development while specialists evaluate its potential benefits and limitations.
What Research Shows
Limited scientific research exists specifically on mewing techniques. A 2019 study in the Journal of Oral and Maxillofacial Surgery found that proper tongue posture correlates with improved facial development in children under 13. Another study published in the European Journal of Orthodontics demonstrated that tongue positioning influences palatal width development. The research data shows:
Study Focus | Key Findings | Age Group |
---|---|---|
Tongue Posture | 23% improvement in palatal expansion | Ages 8-13 |
Facial Development | 15% enhancement in jaw alignment | Ages 7-12 |
Adult Changes | Minimal structural changes | Ages 18+ |
Expert Opinions
- Proper tongue posture supports natural craniofacial development
- Benefits decrease significantly after skeletal maturity
- Improved breathing patterns occur with correct technique
- Permanent structural changes require clinical intervention
- Additional research needed for conclusive evidence

Potential Risks and Limitations
Mewing presents several risks and limitations due to individual anatomical differences and the lack of scientific validation. Recent dental studies indicate that improper technique or unsuitable anatomical conditions create potential complications.
Safety Considerations
Incorrect mewing techniques lead to several oral health issues:
- Temporomandibular joint (TMJ) strain from excessive tongue pressure
- Dental misalignment when applied with existing malocclusion
- Muscle fatigue in the tongue and jaw areas
- Breathing difficulties from improper tongue positioning
- Headaches from sustained muscle tension
The architectural limitations of the oral cavity restrict potential benefits. Patients with existing dental conditions experience limited results, requiring professional orthodontic evaluation before starting mewing practices.
Who Should Avoid Mewing
These groups face increased risks with mewing:
- Individuals with existing TMJ disorders
- People with severe dental misalignment or malocclusion
- Those with recent oral surgeries or dental work
- Patients with breathing disorders or restricted airways
- Children under professional orthodontic care
- Adults with fixed dental appliances
Medical professionals emphasize obtaining proper evaluation before attempting mewing techniques. The anatomical structure of each person’s oral cavity determines the potential effectiveness and safety of the practice.
Alternative Approaches for Facial Development
Facial development extends beyond mewing to cover various professional treatments and healthy oral habits. These approaches offer additional options for individuals seeking to optimize their facial structure and oral health.
Professional Treatment Options
Professional orthodontic treatments provide scientifically validated methods for facial development and alignment correction. Orthodontists use specialized techniques like palatal expansion devices, which increased palatal width by 5-7mm in 87% of cases aged 7-15. Clear aligners correct teeth positioning with 94% effectiveness rates in mild to moderate cases. Myofunctional therapy programs strengthen oral muscles through targeted exercises, improving tongue posture and swallowing patterns in 8-12 weeks. Advanced options include:
- Rapid palatal expanders for maxillary width enhancement
- Functional appliances for jaw growth modification
- Invisalign or traditional braces for dental alignment
- Custom oral devices for sleep apnea treatment
- Jaw surgery for severe skeletal discrepancies
Healthy Oral Habits
Daily oral habits significantly impact facial development and maintain proper oral function. Studies show consistent oral hygiene reduces bacterial buildup by 78% and promotes healthier muscle patterns. Essential practices include:
- Maintaining proper chewing mechanics with firm foods
- Breathing through the nose during daily activities
- Regular dental cleanings every 6 months
- Practicing correct swallowing patterns
- Using proper brushing techniques twice daily
- Avoiding excessive thumb sucking or pacifier use
- Limiting soft food consumption that weakens jaw muscles
Each habit contributes to overall oral development when practiced consistently. The combination of professional intervention and daily habits creates optimal conditions for facial development and oral health maintenance.
Conclusion
The mewing phenomenon has captivated millions through social media but it’s essential to approach this technique with realistic expectations. While proper tongue posture can benefit overall oral health and breathing patterns we must acknowledge that important facial changes are more likely in younger individuals.
For those interested in trying mewing we recommend consulting healthcare professionals first especially if you have existing oral conditions. Remember that good oral posture is just one component of facial development and should be combined with proper dental care breathing habits and professional guidance when needed. Whether mewing becomes a permanent part of your wellness routine or not maintaining good oral posture is a positive habit that can contribute to better breathing and oral function.