What is Mewing 2.0?
The Mewing 2.0 refers to a more advanced and comprehensive approach to the original mewing technique. It goes beyond simply placing the tongue on the palate to incorporate complementary techniques, specific exercises, and a holistic approach to maximize results.
If you already master basic mewing and are looking to take your results to the next level, Mewing 2.0 offers advanced strategies backed by orthotropic principles and facial biomechanics.
Components of Mewing 2.0
1. Mewing with Pressure Variations
Mewing 2.0 incorporates variations in the pressure applied by the tongue against the palate:
- Soft Mewing: The basic technique with gentle and constant pressure, ideal for beginners and for maintaining throughout most of the day.
- Medium Mewing: Moderate pressure applied during specific periods, such as 15-20 minute sessions several times a day.
- Hard Mewing: More intense pressure applied during short periods (3-5 minutes) as 'training' to strengthen facial muscles.
2. Complementary Facial Exercises
Mewing 2.0 combines tongue posture with specific exercises for facial muscles:
- Chewing exercises: Chewing sugar-free gum for 15-30 minutes a day to strengthen the masseter muscles.
- Buccal suction exercises: Creating a vacuum in the mouth to strengthen the buccinator muscles and improve facial tone.
- Smile exercises: Smiling widely and holding for 10 seconds, repeat 10-15 times to tone the zygomatic muscles.
- Neck exercises: Stretching and strengthening the neck to improve overall posture and facial alignment.
3. Breathing Optimization
Mewing 2.0 places greater emphasis on advanced breathing techniques:
- Diaphragmatic breathing: Deep breathing using the diaphragm instead of chest muscles.
- Nasal breathing during exercise: Maintaining nasal breathing even during intense physical activities.
- Nasal expansion exercises: Techniques to improve nasal breathing capacity and reduce airflow resistance.
- Alternate breathing techniques: Alternating breathing between nostrils to balance airflow.
4. Nutritional Approach
Mewing 2.0 incorporates nutritional considerations to optimize oral and facial health:
- Hard and fibrous foods: Incorporate foods that require vigorous chewing to strengthen facial muscles.
- Nutrients for bone health: Ensure adequate intake of vitamin D, calcium, vitamin K2, and magnesium.
- Reduction of processed foods: Minimize soft and processed foods that don't stimulate masticatory muscles.
- Optimal hydration: Maintain adequate hydration for facial tissue health and muscle function.
Advanced Mewing 2.0 Techniques
Zonal Mewing Technique
This advanced technique involves applying specific pressure in different zones of the palate:
- Anterior pressure: Concentrate pressure on the front part of the palate, just behind the front teeth, for 1-2 minutes.
- Middle pressure: Shift the pressure to the middle part of the palate for 1-2 minutes.
- Posterior pressure: Finally, concentrate pressure on the back part of the palate for 1-2 minutes.
- Complete pressure: End by applying uniform pressure across the entire palate.
This technique can help develop greater muscle control and potentially address specific asymmetries in palatal development.
Resistance Mewing Technique
This technique uses additional resistance to strengthen the lingual muscles:
- Basic position: Adopt the correct mewing position.
- Create resistance: Try to gently lower your jaw while keeping your tongue firmly against the palate.
- Maintain tension: Hold this tension position for 5-10 seconds.
- Relax: Briefly relax and repeat 10-15 times.
This exercise works as strength training for the lingual muscles, potentially increasing their ability to maintain the correct position for longer periods.
Daily Mewing 2.0 Routine
| Time of Day | Activity | Duration/Repetitions | Notes |
|---|---|---|---|
| Upon waking | Nasal breathing exercises | 5 minutes | Deep, slow breathing, exclusively through the nose |
| Morning | Hard Mewing | 3 sets of 2 minutes | With 1-minute breaks between sets |
| Throughout the day | Soft Mewing | Continuous | Maintain the correct position as a habit |
| After lunch | Chewing sugar-free gum | 15-20 minutes | Alternate between both sides of the mouth |
| Afternoon | Zonal Mewing Technique | 8-10 minutes | Follow the complete sequence |
| Evening | Complementary facial exercises | 10 minutes | Include all facial muscle groups |
| Before bed | Resistance Mewing Technique | 3 sets of 10 repetitions | Hold each repetition for 5-10 seconds |
Precautions and Considerations
Important Warnings
- Gradual progression: Don't try all advanced techniques immediately. Master basic mewing first and advance gradually.
- Listen to your body: If you experience jaw pain, TMJ pain, headaches, or any discomfort, reduce the intensity or stop.
- Avoid obsession: Mewing 2.0 should be part of a balanced health approach, not an obsession with facial appearance.
- Professional consultation: If you have pre-existing dental, TMJ, or facial problems, consult with a professional before trying advanced techniques.
- Realistic expectations: Even with advanced techniques, changes will be gradual and will vary according to individual factors such as age and genetics.
Ready to take your mewing practice to the next level?
Remember that Mewing 2.0 is for experienced practitioners who have already mastered the basic technique. Start with gradual changes and listen to your body throughout the process.