Mewing is a technique gaining significant attention in recent years, particularly across social media platforms. It involves a specific positioning of the tongue against the roof of the mouth and is believed by its proponents to influence jaw structure and facial aesthetics. The technique’s origins trace back to the work of Dr. John Mew, an English orthodontist, who advocated for its benefits in expanding the upper jaw and aligning teeth naturally.
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What is Mewing?
At its core, mewing involves altering the natural resting position of the tongue. Instead of allowing the tongue to rest at the bottom of the mouth, as most people typically do, those who practice mewing consciously place the tongue on the roof of the mouth. This practice is purported to strengthen jaw muscles, improve tongue posture, and potentially alter facial features over time.
How to Practice Mewing
For those interested in trying mewing, the process involves a few key steps:
- Close Your Mouth: Start by closing your mouth so that your teeth are gently touching or slightly apart.
- Align Your Teeth: Lightly rest your bottom front teeth behind or close to your upper front teeth without clenching.
- Engage Your Tongue: Keeping your lips sealed, flatten your tongue against the roof of your mouth. This should engage the muscles in your jaw.
- Position the Tongue Tip: Place the tip of your tongue just behind your upper front teeth. The tongue’s position should mimic the posture it takes when making the “n” sound.
- Hold and Repeat: Hold this position for at least 20 seconds. Repeat multiple times throughout the day to help train your body to naturally adopt this position.
Over time, practitioners aim for their body to remember this as the default position, a concept often referred to as proper tongue posture.
Origins and Claims of Mewing
The technique of mewing was developed by Dr. John Mew, who is associated with the London School of Facial Orthotropics. Dr. Mew’s theories, which he called Orthotropics, emphasize the natural growth and development of facial structures, advocating for environmental changes like harder diets to promote jaw development.
The Anecdotal Evidence
Dr. John Mew has pointed to anecdotal evidence to support his claims. He cites his own children as examples: his daughter, who was not taught mewing and was fed soft foods until she was four, developed crooked teeth and poor facial alignment. In contrast, his son, Mike Mew, practiced mewing from an early age and ate rough foods, resulting in a square, muscular jaw.
However, it’s important to note that there is little objective evidence supporting the notion that mewing can significantly alter one’s face. While some research indicates that human jaws are becoming smaller over generations, leading to issues like crooked teeth, mouth breathing, and sleep apnea, the direct impact of mewing remains scientifically unproven.
Mewing’s Popularity on Social Media
Social media has played a crucial role in popularizing mewing, with numerous influencers and enthusiasts sharing their experiences and claiming visible changes in their facial structure. Despite the viral nature of these claims, experts in oral and maxillofacial surgery urge caution, emphasizing the lack of scientific evidence to back these transformations.
Does Mewing Work?
Proponents of mewing argue that the technique enhances facial appearance by strengthening facial muscles and sharpening the jawline. They claim it promotes an ideal size relationship between the nose and chin. The technique is often touted for its potential to improve various health conditions, including:
- Alignment of Teeth: Mewing is thought to expand the jawline, providing more space for teeth to align naturally without orthodontic intervention.
- Reduction of Mouth Breathing: By encouraging nasal breathing, mewing is believed to reduce the habit of mouth breathing, which is linked to several health issues.
- Resolution of Sleep Apnea: Mewing is purported to expand the upper airway, reducing the incidence of sleep apnea and snoring.
- Improvement of Swallowing Problems: By engaging the muscles involved in swallowing, mewing is said to enhance muscle function and coordination.
- Treatment of Speech Disorders: Improving tongue posture and muscle tone through mewing is thought to enhance speech articulation.
- Alleviation of Jaw Pain: Mewing is claimed to strengthen the jaw, potentially reducing pain and dysfunction over time.
- Treatment of Sinusitis: Mewing is believed to promote sinus drainage and prevent sinusitis by opening up the airways.
Despite these claims, there is little credible, peer-reviewed research to support the effectiveness of mewing for these health benefits. The American Association of Orthodontists and other dental professionals caution against relying on mewing as a solution for structural or health issues.
Hard Mewing
A variant of the practice known as hard mewing involves applying more force with the tongue against the palate. Like tongue chewing, which uses the tongue instead of teeth to chew food, hard mewing remains an unproven technique with no scientific backing. Some proponents believe it can amplify the effects of regular mewing, but experts advise caution due to potential risks.
The Theory Behind Mewing and Orthotropics
According to Dr. John Mew and his son, Dr. Mike Mew, modern lifestyle and environmental factors have contributed to smaller jaw sizes compared to our ancestors. Factors such as allergies leading to mouth breathing and diets rich in soft, processed foods are believed to be culprits. This theory suggests that practicing mewing can counteract these influences by encouraging natural jaw growth and alignment.
Historical Context
Historically, humans had larger jaws due to diets that required more chewing. The transition to softer diets over time is thought to have led to reduced jaw sizes, which contribute to dental crowding and other issues. The Mews argue that by addressing these environmental changes, mewing can help realign teeth and enhance jaw aesthetics.
Risks and Concerns of Mewing
While mewing is unlikely to harm your face when done correctly, improper practice can lead to several problems, including:
- Malocclusions: Misaligned teeth due to incorrect tongue posture.
- Misaligned Bite: An uneven bite resulting from improper tongue positioning.
- TMJ Pain: Discomfort in the temporomandibular joints and surrounding muscles.
- Loose Teeth: Weakening of tooth support from excessive pressure.
- Speech Problems: Difficulty articulating words due to altered tongue posture.
- Swallowing Issues: Interference with proper swallowing mechanics.
The American Association of Orthodontists advises against unsupervised attempts to alter teeth or bite alignment, including through mewing.
Alternatives to Mewing
For those considering options beyond mewing, several traditional treatments are available, each with proven efficacy:
Misaligned Teeth
Orthodontic interventions such as traditional metal braces, clear braces, or clear aligners can correct misaligned teeth. While braces are fixed and require months to years to achieve results, aligners are removable and offer a more flexible treatment approach.
Mouth Breathing
Correcting mouth breathing may involve short- and long-term treatments. Custom mouthguards and devices like jaw straps can be worn at night to promote nasal breathing. Long-term solutions include muscle retraining exercises, palate expanders, and, in severe cases, jaw expansion surgery.
Sleep Apnea
Sleep apnea is often treated with CPAP (continuous positive airway pressure) therapy, which involves wearing a mask connected to a machine that delivers mild air pressure to keep airways open during sleep. Surgical options are also available for those who find CPAP therapy intolerable.
Swallowing Disorders
Swallowing issues, collectively known as dysphagia, can result from various causes and require tailored treatments. Some temporomandibular disorders (TMDs) affecting swallowing may be managed with occlusal splints, which support and stabilize jaw joints and muscles.
Speech Disorders
Speech therapy exercises target specific speech sounds, words, or sentence structures to improve articulation and clarity. Therapists may use repetition, imitation, and exaggerated pronunciation to help individuals achieve better speech outcomes.
TMJ Pain and Dysfunction
Non-surgical approaches often effectively manage TMJ pain, including improving posture, sleeping on one’s back, practicing jaw-strengthening exercises, and avoiding behaviors like nail biting and teeth grinding. Surgical interventions are available for severe cases that do not respond to conservative treatment.
Sinusitis
Sinusitis often resolves without intervention, but antibiotics may be necessary in some cases. Relief from sinus pain and pressure can be achieved through warm compresses, saline nasal sprays, and steam inhalation.
Controversies and Professional Stances
The practice of mewing and its promotion by the Mews have been controversial within the orthodontic community. Dr. John Mew has faced disciplinary actions, including losing his professional license, partly due to the controversy surrounding mewing. His son, Dr. Mike Mew, has also faced expulsion from the British Orthodontic Society.
Summary
Mewing involves pressing the tongue against the roof of the mouth to strengthen jaw muscles and expand the jaw. Despite its popularity and anecdotal claims of benefits for facial structure, sleep, and jaw pain, there is no substantial scientific evidence supporting mewing’s efficacy for health or appearance. For individuals concerned about jaw or teeth structure, consulting a healthcare provider is recommended rather than relying on unverified techniques.
