What is Mewing and How to Do It?
If you've been wondering what mewing is and how to do it, you've come to the right place. Mewing is a tongue posture technique that involves correctly positioning your tongue against the roof of your mouth to potentially improve facial structure and breathing.
This step-by-step guide will teach you exactly how to do mewing correctly, from the basic position to advanced techniques to maximize its benefits.
Step-by-Step Guide: How to Do Mewing Correctly
Step 1: Find the Correct Tongue Position
- Close your mouth gently, with your lips together but without tension.
- Place the tip of your tongue just behind your front teeth, on the small ridge of the palate.
- Press the middle third of your tongue against the hard palate.
- Finally, raise the back third of your tongue until it touches the soft palate.
Step 2: Maintain the Correct Posture
- Jaw: Keep your teeth slightly apart, not clenched.
- Lips: Closed without effort.
- Breathing: Breathe exclusively through your nose.
- Body posture: Keep your head and neck straight, with shoulders relaxed.
Exercises for Beginners
If you're new to mewing, these exercises will help you develop the necessary strength and control:
- Clicking exercise: Make a 'clicking' sound with your tongue against the palate. This helps you identify where the tongue should rest.
- Interval practice: Maintain the mewing position for 2-3 minutes, rest, and repeat. Gradually increase the time until it becomes natural.
- Suction exercise: Suction your tongue against the palate, creating a vacuum. Hold this position for 10 seconds and repeat 10 times.
- Visual reminders: Place sticky notes or use a reminder app to practice mewing several times a day until it becomes a habit.
Common Mistakes When Doing Mewing
Mistakes to Avoid
Applying too much pressure: Mewing doesn't require excessive force. Gentle but consistent pressure is sufficient.
Only raising the tip of the tongue: It's crucial that the entire tongue, including the back part, is in contact with the palate.
Mouth breathing: Nasal breathing is an essential part of mewing.
Tensing facial muscles: Your face should be relaxed while practicing mewing.
Inconsistency: Mewing works best when practiced consistently, not just occasionally.
Signs You're Doing It Right
Comfortable breathing: You can breathe easily through your nose without effort.
No jaw tension: Your jaw is relaxed, not clenched.
Sense of space: You feel that your entire tongue is in contact with the palate.
Gradual improvement: Over time, maintaining the position becomes more natural and less conscious.
No pain: You shouldn't feel pain, although there might be slight muscle fatigue at first.
Mewing Progression: From Beginner to Advanced
Phase 1: Conscious Mewing (Weeks 1-4)
In this initial phase, you'll practice mewing consciously during specific periods of the day. Start with 5-10 minute sessions several times a day. Use reminders and focus on the correct tongue position.
Phase 2: Intermediate Mewing (Months 1-3)
As you get accustomed, gradually increase your practice time. Try to maintain the position during specific activities, like reading or watching TV. In this phase, you should notice that mewing becomes more natural and less effortful.
Phase 3: Habitual Mewing (Months 3-6)
The goal is for mewing to become your default tongue posture. In this phase, you should be practicing mewing for most of the day without having to consciously think about it. Nasal breathing should be automatic.
Phase 4: Advanced Mewing (6+ months)
In the advanced phase, mewing is completely natural and automatic, even during sleep. You can begin to explore 'hard mewing' (with more pressure) during short periods to potentially increase the effects, though this should be done with caution.
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Remember that consistency is the key to success with mewing. Follow this step-by-step guide, be patient, and maintain realistic expectations about the results.