Is Mewing Effective for Breathing? Separating Viral Claims from Orthodontic Science

Table of Contents

1. What Is Mewing?
2. The Claims About Breathing and Airway
3. Oral Posture and Nasal Breathing
4. Orthodontic Science vs. Viral Trend
5. Scientific Evidence on Airway and Palate
6. The Role of the Hyoid Bone and Tongue
7. Separating Skeletal and Soft Tissue Effects
8. Potential Risks and Side Effects of Mewing
9. Proper Assessment of Breathing Issues
10. Mewing, Sleep Apnea, and Orthodontics
11. Practical Tips for Better Breathing
12. Mewing and Growth in Adults
13. Timing and Consistency of Tongue Posture
14. Who Should Avoid Mewing?
15. Frequently Asked Questions

What Is Mewing?

Mewing is a technique popularized online by Dr. Mike Mew, a British orthodontist. It involves maintaining a specific oral posture by resting the entire tongue flat against the roof of the mouth (the palate), ensuring the tip is just behind the front teeth without touching them, and the back third of the tongue is pressed upward. This is coupled with maintaining a closed, natural lip seal and swallowing correctly.

Proponents claim that consistently practicing this posture—often described as the "proper resting tongue posture"—can lead to changes in facial structure, specifically promoting a wider palate, a more defined jawline, and better alignment of the teeth, particularly when practiced during childhood and adolescence.

The Claims About Breathing and Airway

One of the central benefits claimed by the online Mewing community is a significant improvement in **breathing**, especially through the nose. The theory suggests that by pushing the tongue up against the palate, the pressure helps expand the maxilla (upper jaw). This supposed widening of the upper jaw, in turn, is claimed to expand the nasal cavity and the underlying airway, allowing for easier, deeper, and more efficient nasal breathing.

The practice is often touted as a "cure" for chronic mouth breathing, mild sleep-disordered breathing, and a restricted airway, linking proper tongue posture directly to better oxygen intake and overall health.

Oral Posture and Nasal Breathing

Orthodontic science recognizes that **oral posture** plays a fundamental role in facial development and breathing. A low, forward tongue posture (mouth breathing) is associated with a narrower maxilla, a longer face, and a compromised upper airway, often forcing reliance on mouth breathing.

In contrast, correct tongue posture—which closely mirrors the Mewing technique—naturally encourages **nasal breathing**. By sealing the mouth and having the tongue support the maxilla, it provides continuous, light pressure that supports the structural integrity of the facial bones and guides proper breathing mechanics. However, whether this posture can *remodel* a severely compromised adult airway is the point of contention.

Orthodontic Science vs. Viral Trend

The core difference lies in the **magnitude and speed of change**. Orthodontic professionals agree that correct oral posture is essential for healthy development, especially in children whose facial bones are still malleable. However, the viral claims often promise dramatic, quick structural changes in adults with fully fused bone structure.

The orthopedic reality is that significant **skeletal** changes in adults usually require surgical intervention (e.g., orthognathic surgery). While Mewing may strengthen **myofunctional** (muscle) habits and potentially offer very minor soft tissue changes, expecting it to cure severe anatomical airway issues is misleading, particularly without professional guidance.

Scientific Evidence on Airway and Palate

Current peer-reviewed literature is very thin on the effectiveness of Mewing *specifically* as a self-help breathing technique. Most relevant scientific studies focus on **Myofunctional Therapy (OMT)**, a guided, clinically supervised therapy that trains oral and facial muscles—including the tongue—to improve functions like swallowing, breathing, and speech.

OMT *has* shown documented success in improving symptoms of mild to moderate **Obstructive Sleep Apnea (OSA)** and reducing habitual mouth breathing, primarily by strengthening the tongue and throat muscles to better stabilize the airway during sleep. Mewing is essentially an unguided, continuously applied form of OMT, but without clinical oversight or the structured exercises that contribute to OMT's evidence base.

The Role of the Hyoid Bone and Tongue

The tongue's position is critical because it connects to the **hyoid bone**, which anchors the muscles of the floor of the mouth and the pharynx. When the back of the tongue is correctly elevated (as in Mewing), it slightly pulls the hyoid bone forward and up. This subtle movement can **increase the cross-sectional area of the pharyngeal airway** in the throat.

This is likely the most direct and scientifically plausible mechanism by which Mewing (or proper tongue posture) could benefit breathing: by improving the soft tissue support of the throat, making it less likely to collapse or constrict, especially during sleep. This soft-tissue effect is more immediate and plausible than waiting for major skeletal remodeling.

Separating Skeletal and Soft Tissue Effects

For most adults, any perceived improvement in breathing or facial aesthetics from Mewing is likely due to **soft tissue changes**. This includes:

• **Increased Nasal Patency:** The conscious effort to breathe through the nose improves the conditioning and use of nasal passages.
• **Muscle Tone:** Strengthening the suprahyoid muscles (connected to the tongue/hyoid bone) may reduce submental fat or slackness, which gives the illusion of a better jawline.
• **Airway Stability:** Improved resting tone of the pharyngeal muscles, as discussed above.

These soft tissue and functional changes are valuable, but they are not the same as the long-term **skeletal expansion** often claimed, which is highly unlikely in a mature adult.

Potential Risks and Side Effects of Mewing

While often benign, improper Mewing can cause issues. The most common risk is **misapplication** of force. If the tongue tip is pressed too hard against the front teeth, it can lead to:

• **Dental Movement:** Pushing the incisors forward, causing or worsening an open bite or flaring of the teeth.
• **Temporomandibular Joint (TMJ) Pain:** Over-engaging the jaw muscles or clenching the teeth while attempting to Mew can cause headaches or jaw pain.
• **Swallowing Issues:** Hyper-focusing on the posture can disrupt the natural, relaxed swallowing reflex.

If you experience any pain, clicking in the jaw, or noticeable changes in your dental alignment, stop the technique and consult a dentist or orthodontist.

Proper Assessment of Breathing Issues

If breathing difficulty is chronic, Mewing should not be considered a first-line treatment. Persistent mouth breathing, snoring, or difficulty breathing through the nose should be professionally evaluated. The underlying cause may be structural and require specific medical attention:

• **ENT (Otolaryngologist):** To check for deviated septums, enlarged turbinates, chronic sinusitis, or adenoid/tonsil issues.
• **Orthodontist/Maxillofacial Surgeon:** To assess skeletal discrepancies (narrow maxilla, recessed jaw) that genuinely compromise the airway.
• **Sleep Specialist:** To screen for Obstructive Sleep Apnea (OSA) using a sleep study.

Mewing can be a *supplemental* practice, but it is no substitute for a medical diagnosis.

Mewing, Sleep Apnea, and Orthodontics

For individuals with mild OSA, the soft tissue improvement and muscle strengthening gained from a proper tongue posture (whether through Mewing or OMT) may provide marginal benefit. By keeping the back of the tongue from falling backward, it stabilizes the airway.

However, for moderate-to-severe OSA, established treatments like **CPAP machines** or **mandibular advancement devices (MADs)** are the standard of care. Orthodontics may be part of a solution, often involving expansion of the palate or surgical repositioning of the jaw to physically widen the space behind the tongue.

Practical Tips for Better Breathing

Instead of relying solely on Mewing, focus on these evidence-based steps to improve nasal breathing:

• **Lip Seal Awareness:** Consciously keep your lips together at rest and when not speaking.
• **Nasal Hygiene:** Use a saline rinse (Neti pot) or nasal spray to clear congestion and maintain open nasal passages.
• **Posture Correction:** Practice good neck and head posture (head retracted over shoulders). Forward head posture pushes the jaw and tongue down, restricting the airway.
• **Controlled Breathing Exercises:** Techniques like the Buteyko method focus on slowing and optimizing nasal breathing patterns.

These practices directly address the function and patency of the nasal airway, providing more immediate and reliable results than unverified structural changes.

Mewing and Growth in Adults

The vast majority of scientific literature on facial growth states that the major growth plates in the maxilla fuse in late adolescence. This makes significant, visible skeletal change in a healthy adult through non-surgical means extremely difficult, if not impossible.

Any subtle changes that do occur in adults are likely minor bone apposition (growth) in response to constant light pressure, muscle hypertrophy (growth), or soft tissue changes, which can provide a slight aesthetic improvement without fundamentally altering the bony structure or significantly widening a severely restricted airway.

Timing and Consistency of Tongue Posture

For Mewing to have any chance of producing a result—especially in a developing child—it requires **near-constant, passive consistency** throughout the day and night. The tongue must exert a very gentle, pervasive force, not an active, fatiguing press.

This perpetual, correct resting posture is the true goal. If the posture is only held consciously for short bursts during the day, the cumulative force exerted is insufficient to influence bone or retrain deep muscle memory. This is the hardest part of the technique and where most users fail to see results.

Who Should Avoid Mewing?

Mewing should be approached with extreme caution or avoided by individuals with:

• **Active Orthodontic Treatment:** Mewing can interfere with the forces applied by braces, aligners, or retainers.
• **Severe TMJ Disorders:** The constant, conscious tension can exacerbate jaw pain and clicking.
• **Existing Open Bite:** Improper technique can worsen an existing open bite by pushing the front teeth outward.
• **Severe Sleep Apnea:** Relying on Mewing instead of prescribed treatment (like CPAP) can be dangerous.

Always consult with your dental or medical professional before attempting the technique if you have a pre-existing condition.

Frequently Asked Questions

Is Mewing safe for adults?

Mewing is generally safe for healthy adults, provided they avoid aggressive force or clenching. Most results, if any, will be soft tissue and muscle-related.

How long does it take for Mewing to improve breathing?

If breathing improves, it is usually due to improved function and nasal patency, which can be noticed within a few weeks of consistent practice. Skeletal changes take months or years, and are rarely significant in adults.

Can Mewing cure sleep apnea?

No. While improving tongue posture can help stabilize the airway, it is not a cure for moderate-to-severe Obstructive Sleep Apnea (OSA). Consult a sleep specialist.

Should my teeth touch when I Mew?

Your teeth should be lightly touching or slightly apart (about 1-2 mm), with no clenching or heavy biting force. The force should be applied by the tongue to the palate, not by the jaw muscles.

Focus on Function, Not Viral Fantasies

Mewing is a term that refers to what orthodontists and myofunctional therapists call **correct resting oral posture**. The idea that the tongue supports facial structure and promotes nasal breathing is scientifically sound, particularly during development.

However, the online narrative that Mewing can radically and quickly alter adult skeletal structure or cure severe breathing disorders is a **viral exaggeration**. For true, lasting benefits—especially concerning breathing—focus on professional diagnosis of airway issues, proper nasal hygiene, and controlled breathing exercises. Use the principle of Mewing (correct tongue placement) as a supportive, healthy habit, not a guaranteed orthopedic cure.