In recent years, social media has given rise to a curious health trend known as “mewing” — a technique that claims to reshape your face and improve breathing through correct tongue posture. While it might sound far-fetched at first, the premise has roots in real anatomy, orthodontics, and craniofacial development research. But how much of this viral trend is backed by medical science?
In this article from betterhealthfacts.com, we dive deep into the idea that the way you rest your tongue in your mouth — something most of us never think about — may influence your jawline, facial aesthetics, and even the way you breathe.
What Is Tongue Posture?
Tongue posture refers to the resting position of your tongue when you're not actively eating, speaking, or swallowing. Ideally, the tongue should rest fully against the roof of the mouth, with the tip just behind the front teeth, but not touching them. The back of the tongue should also be elevated and in contact with the soft palate. This position is known as the “ideal tongue posture.”
Many people unknowingly let their tongue rest on the floor of the mouth or press against the teeth, which may lead to long-term structural and functional issues if maintained habitually.
The Origins of Mewing
Mewing is a technique developed and promoted by Dr. John Mew and Dr. Mike Mew, British orthodontists who advocate for orthotropic treatments — focusing on guiding facial growth naturally rather than correcting it later with braces or surgery. The Mews proposed that modern lifestyle changes, including soft diets and less time spent breastfeeding, have altered facial development in children, leading to narrower jaws and more dental crowding.
“The position of the tongue, lips, and posture of the head during growth can significantly influence the shape of the face and the airway,” — Dr. Mike Mew, Orthodontist.
The technique encourages maintaining the correct tongue posture constantly, in the belief that it can improve facial appearance, support the maxilla (upper jaw), and even enhance breathing through improved nasal airway space.
How Tongue Posture Influences Facial Structure
The idea that tongue placement can influence your face is not pseudoscience. The maxilla, or upper jaw, is a floating bone not directly connected to other facial bones but supported by surrounding soft tissue and musculature — including the tongue. When the tongue is consistently pressed against the palate during growth years, it may encourage forward and outward development of the maxilla.
Proper tongue posture can:
- Encourage forward growth of the midface
- Reduce risk of a recessed chin or elongated face
- Support better alignment of teeth
- Widen the palate, which can improve nasal airflow
However, much of this influence is thought to be most effective during developmental years — primarily from infancy through adolescence. Once skeletal maturity is reached, the potential for significant structural change is limited, though minor soft tissue changes may still occur.
What Happens with Poor Tongue Posture?
When the tongue rests on the bottom of the mouth or applies forward pressure against the teeth, several problems may develop over time:
- Narrowing of the upper jaw
- Dental crowding
- Mouth breathing and its associated risks
- Recessed or underdeveloped jawline
- Speech difficulties, especially in young children
“Chronic mouth breathing and low tongue posture are associated with a higher risk of obstructive sleep apnea and altered facial development in children,” — American Academy of Pediatrics.
The Link Between Tongue Posture and Breathing
Breathing is not just a lung function — it is a whole-body process involving the nose, mouth, tongue, palate, and throat. Incorrect tongue posture often accompanies mouth breathing, especially during sleep, which can negatively impact oxygen intake, sleep quality, and even cognitive function in children.
Proper tongue posture encourages nasal breathing, which has several benefits:
- Filters and humidifies air more efficiently
- Supports the release of nitric oxide, which improves oxygen delivery
- Reduces risk of oral infections and dry mouth
- Promotes better sleep and reduced snoring
In fact, several studies show a correlation between high tongue posture and wider airways, which are less prone to collapse during sleep — a key factor in reducing the risk of sleep apnea.
Does Mewing Actually Work?
This is where things get more controversial. While the theory behind mewing is grounded in aspects of craniofacial biology, there is a lack of peer-reviewed clinical evidence to support the claim that adults can significantly change their bone structure through tongue posture alone. Most experts agree that such methods may help children and adolescents during growth but are unlikely to produce dramatic results in adults.
“There is minimal to no evidence that mewing can change facial bone structure in adults. However, correct tongue posture may still help with improved breathing and oral function,” — Dr. Derek Mahony, Orthodontist.
That said, anecdotal evidence suggests some people report subtle improvements in facial muscle tone and breathing efficiency. While this doesn’t equate to reshaping bones, it may still hold value for improving orofacial function and awareness.
Signs of Poor Tongue Posture
Most people don’t think about their tongue’s position. Here are some signs that yours might be incorrect:
- Habitual mouth breathing
- Teeth crowding or bite issues
- Snoring or sleep apnea symptoms
- Receded chin or flat cheeks
- Speech impediments
- Frequent dry mouth or bad breath
How to Practice Proper Tongue Posture
If you're looking to improve your tongue posture, the following steps are a good place to start:
- Close your lips gently without clenching your jaw.
- Place the entire tongue against the roof of your mouth — not just the tip.
- The tip should rest just behind your upper front teeth without touching them.
- Keep your teeth slightly apart or lightly touching, and breathe through your nose.
Consistency is key. Holding this position throughout the day and during sleep (which may require nasal breathing training) can help develop better orofacial habits.
When to See a Specialist
If you suspect chronic mouth breathing, poor tongue posture, or sleep-related breathing issues, it's best to consult a qualified professional. This may include:
- An orthodontist familiar with orofacial development
- A speech-language pathologist
- An ENT (ear, nose, throat) specialist
- A myofunctional therapist
These experts can evaluate your anatomy, breathing patterns, and tongue function to recommend tailored therapy, exercises, or medical interventions if necessary.
The Role of Myofunctional Therapy
Myofunctional therapy is a growing field that focuses on retraining the muscles of the face, mouth, and tongue to improve function and posture. Exercises target the tongue, lips, cheeks, and jaw to encourage proper oral habits, nasal breathing, and swallowing patterns.
It is commonly used to treat:
- Sleep apnea and snoring
- Orthodontic relapse
- Speech problems
- Thumb sucking and other childhood oral habits
Can Children Benefit More from Mewing?
Yes. Children’s bones are more malleable, and their facial structure is still developing. Proper tongue posture, along with good nasal breathing and nutrition, can have a measurable impact on their facial development and overall health.
Orthodontists are increasingly recommending early intervention to correct mouth breathing and tongue posture in children to avoid costly treatments later on.
“Interceptive orthodontics can guide proper facial development in children, and tongue posture is a critical component of that equation,” — American Association of Orthodontists.
Common Myths Around Mewing
Let’s bust some myths that often circulate online regarding mewing:
- Myth: You can completely reshape your jawline as an adult.
Fact: Only minor soft tissue changes are possible in adults. Major bone restructuring requires surgical intervention. - Myth: Mewing produces overnight results.
Fact: Consistency over months to years is required, and even then, changes may be subtle. - Myth: Everyone can benefit from mewing in the same way.
Fact: Anatomical differences, age, and genetics play a significant role in outcomes.
Conclusion
The concept of tongue posture — while perhaps overlooked in mainstream health discussions — holds genuine importance in orofacial development and airway function. While the online trend of mewing has brought this topic to the spotlight, it’s crucial to separate hype from evidence. Correct tongue posture may not radically transform your face, but it can support nasal breathing, oral function, and overall wellness.
Especially for children, early intervention to encourage proper tongue placement can help shape a healthier future. For adults, mewing can be part of a broader focus on good habits, breathing, and posture — even if the results are more functional than cosmetic.
At betterhealthfacts.com, we encourage science-backed practices and awareness about everyday habits that influence our health in surprising ways. Paying attention to where your tongue rests might just be one of them.
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