How Long to Mew Per Day for Best Facial Structure Results

What is Mewing?

Mewing is a facial exercise technique that aims to improve facial appearance and alignment. It entails proper tongue posture and using oral muscles to gently press the tongue up against the palate.

This gentle pressing places upward pressure on the maxilla bone in the middle of the face. In theory, this stimulates bone growth to move the maxilla up and forwards overtime. The effects create better facial symmetry.

The term mewing comes from British orthodontist Dr. John Mew. Along with his son Dr. Mike Mew, their mewing techniques strive to naturally guide proper oral posture that develops a well-aligned jawline and attractive facial profile.

Proposed Benefits

Devoted mewing followers report many benefits from consistent practice. These include:

• A more defined jawline and chin.
• Higher, more pronounced cheekbones.
• Better forward growth of the maxilla bone.
• Straighter teeth and well-aligned bite.
• Opening of nasal airways for easier breathing.
• Overall improvement in facial symmetry and proportions.

Does it Really Work?

The skeletal changes behind the mewing theory rely on bone remodeling stimulated by continual pressure and stimulation. There exists scientific evidence that mechanical forces prompt bone growth in the maxillofacial complex.

However, whether habitual mewing prompts enough remodeling to alter bone structure remains debatable. The changes in adults are likely small and gradual. Any enhancements also require years of consistent practice.

How to Mew Properly

If you decide to explore mewing, use these steps below to understand the proper tongue techniques:

Tongue Posture Basics

Mewing revolves around proper tongue posture. The back of the tongue should gently press up against the soft palate in the mouth.

Those accustomed to incorrect tongue placement likely let the tongue fall backward and downward. Strive instead for an upward posture that engages the entire tongues strength.

As the tongue contacts the palate, it adds upward directional pressure. Imagine lifting the palate ever so slightly like a bench press. This is the force that could stimulate bone growth through mewing.

Resting Posture

Get used to maintaining tongue-to-palate contact all the time, even at rest. Start by focusing on this light pushing sensation and keeping the lips gently sealed.

At first, you will need to consciously control posture. As you establish muscle memory, the tongue will start to rest properly on its own.

Swallowing Pattern

The swallowing motion also plays a role in mewing technique. Note how you normally swallow food or saliva.

Most untrained people exhibit whats called incorrect tongue thrust swallowing. This means the tongue pushes forward against teeth instead of upward.

Practice swallowing saliva while focusing on posterior third of your tongue. Guide it along the soft palate instead of letting it fall downward.

Relearning proper swallowing further cements helpful tongue engagement and pressure against the maxilla.

Body Posture

Mewing works best when combined with proper head and neck posture alignment. So do not overlook overall poise:

• Level head - Dont tilt upward or downward. Eyes should align parallel to horizon.
• Straight spine - Practice straight posture rather than slouching forward at the shoulders.
• Chin tuck - Draw chin slightly backward to feel a stretch down the back of the neck.

Good body posture takes pressure off muscles so mewing tongue engagement can better take hold.

Daily Mewing Regimen

Now that we have reviewed posture essentials, how long should you apply this muscle engagement each day to see benefits? It takes consistency and diligence.

Hours Per Day

Some mewing advocates suggest total daily practice time should equal the hours you spend sleeping. So strive for 6-8 hours of cumulative daily activity.

The logic follows that mouth breathing and awkward sleeping positions counteract mewing gains. Extended waking technical practice counterbalances those forces.

Work toward the 6-8 hour goal slowly. Even focusing on conscious mewing for 1-3 hours daily moves the needle forward.

Breaks & Repetition

No one can mew intensely for 6 straight hours. Expect jaw fatigue fairly quickly when starting out.

Rather than one continuous duration, aim to split effort throughout the day. Mew for 5-10 minutes at a time followed by a short 1-2 minute respites to ease tired muscles.

Early on, shorthand practice rounds to about 30-60 minutes of total mewing practice daily. Increase time spans and session frequency as your endurance improves.

Nighttime Appliances

As mentioned, equipment like mandibular advancement devices can facilitate mewing overnight while asleep. They gently compel the lower jaw forward to open airways.

This indirect method eases some overnight mouth breathing. But not everyone tolerates dental devices well.

Work with your dentist or orthodontist first to see if a specialty mouth appliance makes sense for your situation.

When to Expect Results

Mewing doesnt produce instant muscle changes and facial definition like a surgical procedure. Remember underlying bone adaptation drives results here - and bones rebuild slowly.

With dedication, however, measured enhancements do emerge. But how long before you might notice subtle improvements?

Initial Changes

After a few weeks, cheeks often appear fuller as oral posture adjustments engage more muscle activity in the face.

Within the first 1-2 months, you may also perceive easier breathing as enlarged airways benefit both nasal breathing and athletic endurance.

Friends and family might comment on positive posture changes even if they dont know you have begun mewing techniques.

Bone Structure Impacts

Realignment of jaw and maxilla bones takes longer - usually 9-12 months to witness modest changes, provided consistent practice.

After a year or so of daily mewing, discernible shifts in facial symmetry and dimensions emerge in before and after photos or scans.

To motivate the slow march toward bone-deep change, take monthly photos for side-by-side comparisons. It helps provide perspective on small but important facial profile upgrades.

Common Concerns

Any facial exercise program will spur questions, particularly around efficacy and safety. These frequent mewing questions often arise:

Does age matter?

Mewing can benefit both young and fully mature adults. However, developing bodies exhibit faster, more dramatic adaptations from habitual mewing.

Youth in the midst of craniofacial growth phases (under age 25) stand to gain more pronounced bone changes. Mews techniques align perfectly with natural development.

That said, mewing benefits still help adults gradually correct imbalance and dysfunction too. While mature faces change more slowly, they still change for the better.

Can mewing aid sleep apnea?

Yes, mewing has potential to open constricted airways contributing to obstructive sleep apnea (OSA).

As mewing stimulates maxillary expansion, the structure better supports overall tongue posture. This prevents the tongue from blocking breathing during sleep, a common OSA cause.

Under a doctors care, adopt mewing techniques as an OSA adjunct. Monitor sleep quality and ask about trying dental devices as well for compounding effects.

Does mewing work with braces?

Traditional orthodontic braces and mewing can complement each other nicely. Braces align teeth position while mewing strengthens poor facial growth often underlying bite problems.

The combo means less likelihood of teeth shifting back after removing braces. It also encourages proper tongue habits moving forward.

Just take care not to overdo mewing pressures against tender gums and teeth while wearing braces.

Takeaway Tips

Mewing requires dedication to precise tongue posture and a gradual accretion of results. But this gentle facial exercise poses little risk and yields multiple rewards.

When trying mewing, adhere to these core tips:

• Maintain constant gentle pressure from the back third of the tongue to the palate.
• Practice proper swallowing technique to avoid incorrect tongue thrusting.
• Work toward 5-10 minute mewing sessions multiple times daily.
• Couple facial exercises with good head and neck posture.
• Document progress with detailed before and after photographs month-to-month.
• Be patient for 1-2 years for noticeable facial structure changes.

Fixating too intensely on fast results often backfires. Stay consistent applying light, comfortable forces and let time work its magic reshaping facial contours.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.