Mewing and Tongue Posture Exercises: What the Science Says

"Mewing" has exploded in popularity online, with claims ranging from improved breathing to dramatic facial restructuring. But what does the science actually say? Let's separate fact from fiction and explore evidence-based tongue posture exercises.

What Is Mewing?

Mewing is a technique named after Dr. John Mew and his son Dr. Mike Mew, British orthodontists who developed "orthotropics." The basic premise: resting tongue posture affects facial development, breathing, and jaw function.

The technique involves:

1. Placing the entire tongue against the roof of the mouth
2. Keeping lips gently closed
3. Breathing through the nose
4. Maintaining this posture consistently

What Is Proper Tongue Posture?

Before diving into exercises, understand what healthy tongue posture looks like:

Ideal Resting Position

• Entire tongue (not just the tip) rests against the palate
• The tip sits just behind the upper front teeth (not touching them)
• Lips are gently closed
• Teeth are slightly apart or lightly touching
• Breathing occurs through the nose

Common Dysfunctional Patterns

• Tongue resting low in the mouth
• Tongue thrust (pushing against teeth during swallowing)
• Mouth breathing
• Tongue between teeth at rest
• Only the tip contacting the palate

What Does Science Support?

Evidence-Based Benefits

Myofunctional therapy (the clinical version of tongue posture training) has research support for:

• Sleep apnea: Studies show myofunctional therapy can reduce apnea severity by approximately 50% in adults
• Snoring: Improved tongue posture reduces airway collapse during sleep
• Swallowing dysfunction: Correcting tongue thrust helps normalize swallowing patterns
• Orthodontic stability: Proper tongue posture helps maintain teeth alignment after braces
• TMJ function: Correct oral posture reduces jaw muscle tension

What's NOT Well-Supported

Claims of dramatic adult facial restructuring lack scientific evidence. While children's faces are still developing and may respond to postural changes, adult bone is largely fixed. Any visible changes in adults are more likely from:

• Improved posture (head/neck position)
• Reduced facial puffiness from better breathing
• Muscle tone changes

Bottom line: Focus on functional benefits (breathing, sleep, jaw health) rather than cosmetic promises.

Finding Your Tongue Posture

Self-Assessment

Test 1: Where does your tongue rest naturally? Without thinking, notice where your tongue sits right now. Is it:

• Against the roof of your mouth? (ideal)
• Low in your mouth, not touching the palate? (common dysfunction)
• Against your teeth? (potential concern)

Test 2: Suction Test Try to create suction between your tongue and palate. If this is difficult or uncomfortable, your tongue muscles may be weak or you may have a tongue tie.

Test 3: Swallow Pattern Watch yourself swallow in a mirror. Does your tongue:

• Stay inside your mouth? (correct)
• Push forward against or between your teeth? (tongue thrust)

Tongue Posture Exercises

1. Tongue-to-Spot Exercise

The foundation of all tongue posture work.

How to do it:

1. Find the "spot" - the area on your palate just behind your upper front teeth (but not touching them)
2. Place the tip of your tongue on this spot
3. Now try to press the middle and back of your tongue up against the palate too
4. Hold for 30 seconds while breathing through your nose
5. Practice 10 times throughout the day

Common mistake: Only lifting the tip. The entire tongue should engage.

2. Tongue Suction Hold

How to do it:

1. Press your entire tongue against the roof of your mouth
2. Create suction—like you're making a clicking sound but holding it
3. Keep your lips gently closed
4. Hold this suction for 30-60 seconds
5. Release and repeat 5-10 times

3. Tongue Clicks

How to do it:

1. Press your tongue firmly against the palate
2. Create suction
3. Release quickly to make a clicking sound
4. Repeat 20-30 times

This builds tongue strength and coordination.

4. Tongue Sweeps

How to do it:

1. Place your tongue tip at the spot behind your upper teeth
2. Slowly slide your tongue backward along the roof of your mouth
3. Try to touch as far back as comfortable
4. Return to the starting position
5. Repeat 10-15 times

5. Cheek Resistance Exercise

How to do it:

1. Press your tongue against the inside of one cheek
2. Use your finger to press back from outside
3. Hold for 10 seconds
4. Switch sides
5. Repeat 10 times per side

This strengthens the lateral tongue muscles.

6. Tongue Push-Ups

How to do it:

1. Press a tongue depressor (or clean popsicle stick) against your tongue
2. Push up against the resistance with your tongue
3. Hold for 10 seconds
4. Repeat 10 times

7. Proper Swallow Practice

How to do it:

1. Place your tongue in the correct resting position
2. Take a small sip of water
3. Swallow while keeping your tongue pressed against the palate
4. Your tongue should NOT push forward or touch your teeth
5. Practice with every drink throughout the day

Breathing Connection

Tongue posture and breathing are intimately connected. A low tongue posture often accompanies mouth breathing, and correcting one helps correct the other.

Nasal Breathing Practice

How to do it:

1. Close your mouth and breathe only through your nose
2. Notice if this feels difficult (may indicate nasal obstruction or habit)
3. Practice conscious nasal breathing for 5-minute periods
4. Gradually extend duration

Lip Seal Exercise

How to do it:

1. Close your lips gently
2. Keep teeth slightly apart
3. Breathe through your nose
4. If your lips want to part, gently bring them back together
5. Practice maintaining this throughout the day

Creating the Habit

Changing resting tongue posture requires consistent awareness until it becomes automatic.

Reminder Strategies

• Set phone reminders every 1-2 hours
• Use visual cues (colored dot on your phone/computer)
• Check tongue position whenever you look in a mirror
• Practice during routine activities (driving, watching TV)

Progression Timeline

• Week 1-2: Conscious practice multiple times daily
• Week 3-4: Beginning to notice when tongue drops
• Month 2-3: More automatic during waking hours
• Month 3-6: Becoming habitual, including during sleep

When to See a Professional

Consider consulting a myofunctional therapist, orofacial myologist, or specially trained speech-language pathologist if:

• You suspect a tongue tie (limited tongue mobility)
• You have significant sleep apnea
• You have TMJ disorders
• Swallowing dysfunction is affecting eating
• You've tried self-practice without improvement
• You want structured professional guidance

Signs of Tongue Tie

• Difficulty lifting tongue to palate
• Heart-shaped tongue tip when lifted
• Pain or fatigue with tongue exercises
• History of breastfeeding difficulties (as infant)
• Speech issues

Sample Daily Routine

Morning (5 minutes)

• Tongue clicks: 20 reps
• Tongue sweeps: 10 reps
• Suction hold: 30 seconds x 3

Throughout Day

• Check tongue posture hourly
• Practice proper swallowing with every drink
• Maintain lip seal and nasal breathing

Evening (5 minutes)

• Tongue-to-spot holds: 30 seconds x 5
• Cheek resistance: 10 each side
• Tongue push-ups: 10 reps (if using equipment)

Common Mistakes

1. Only using the tongue tip: The entire tongue should engage
2. Clenching teeth: Teeth should be slightly apart or lightly touching
3. Forcing nasal breathing when obstructed: Address nasal congestion first
4. Expecting overnight results: Habit change takes months
5. Ignoring the whole picture: Address breathing, posture, and swallowing together

The Bottom Line

Proper tongue posture is genuinely important for:

• Optimal breathing
• Healthy swallowing patterns
• TMJ function
• Sleep quality

What it probably won't do:

• Dramatically reshape an adult face
• Replace orthodontic treatment
• Fix severe sleep apnea alone

Focus on the functional benefits. With consistent practice, most people can improve their tongue posture and experience real improvements in breathing, sleep, and jaw comfort.

---

Interested in comprehensive oral posture training? Foundational Rehab can help you develop proper tongue posture and breathing patterns with guided exercises.