Can changing the way your tongue rests in your mouth really help with TMJ pain?
If you’ve spent any time on social media or YouTube, you may have come across a new technique called ‘mewing’.
It is suggested that this exercise can improve your jaw structure, breathing, and even relieve TMJ pain and dysfunction. But does it really work, or is it just another internet trend?
One of the founding figures behind this movement, Rosie Mew, is part of our team at Complete Physio. Rosie is a highly experienced and skilled Physiotherapist; from her unique insight into this treatment technique, she has been able to integrate mewing principles into holistic, evidence-based care for TMJ patients.
If you’re interested in a consultation with Rosie to explore whether mewing might help you, simply call us on 0207 482 3875 to book an appointment.
A Global Trend with Real Reach
Mewing isn’t just a niche therapy – it’s become a global phenomenon, with over 3 billion views on TikTok alone. Social media has turned it into a buzzword, but behind the online trend lies a treatment technique that is rooted in clinical observation, orthodontics, and functional anatomy.
At Complete Physio, we always take a science-backed, evidence-based approach to assessment and treatment.
In this latest blog, we look at what mewing is, the specific exercise technique, what research there is behind it, who might benefit from it, and help you understand what’s genuinely valid and how it can be integrated into a tailored plan for TMJ dysfunction and facial pain.
What Is Mewing?
Mewing is a tongue posture technique that was first invented by Dr. John Mew, a British orthodontist. It was further researched and promoted by his son, Dr. Mike Mew and daughter Rosie Mew.
The exercise involves resting your tongue flat against the roof of your mouth (palate), while keeping your lips together and your teeth lightly touching or slightly apart. The idea is that this “correct” tongue posture encourages much better jaw alignment, improved facial structure development, and enhanced, deeper breathing.
Dr. John Mew originally developed this technique as part of his orthotropics practice. Orthotropics is a branch of dentistry that treats teeth misalignment and crowding in children by correcting oral, jaw and head posture.
However, in recent years, it has gained significant traction online as a way for adults to improve their jawline definition, posture, and even TMJ dysfunction.
The Science Behind Mewing – What Does the Research Say?
Poor jaw posture, such as letting the mouth hang open, clenching the teeth, or resting the tongue incorrectly, can place excess strain on the muscles around the TMJ.
The concept behind mewing is based on craniofacial development and neuromuscular adaptation.
The idea is that by ensuring you have a correct tongue posture, it will have the following effects:
- It will support the upper jaw (maxilla), preventing a downward or recessed jaw position, which can contribute to TMJ dysfunction.
- Encourages better alignment of the lower jaw (mandible), reducing the load on the jaw muscles and therefore the strain on the TMJ.
- Improves nasal breathing, which can help reduce muscle tension in the jaw.
There are some good research studies which suggest that orofacial myofunctional therapy (OMT) – which includes tongue posture training, can improve jaw stability, breathing, and muscle balance, all of which are relevant to TMJ treatment.
- In a study published in 2019 in the ‘Journal of Oral Rehabilitation’ it found that orofacial myofunctional exercises can reduce TMJ pain and improve function.
- A study done in 2023 in ‘Frontiers in Oral Health’ suggested that exercise therapy, especially coordinate exercise, can be effective in managing painful TMD conditions.
While the technique of mewing itself hasn’t been rigorously researched in clinical trials, the principles behind it – such as tongue posture, breathing, and jaw alignment, and coordination are widely accepted in orthodontics, speech therapy, and physiotherapy.
Who Might Benefit from Mewing?
While mewing isn’t going to magically reshape your jawline overnight, it may be beneficial for certain individuals, including those with some of the following symptoms:
- Mild TMJ discomfort – due to poor jaw and tongue posture or muscle imbalance.
- A tendency to mouth breath rather than breathing through the nose – which can lead to altered jaw positioning.
- Poor posture with a forward head position and poking chin – which is linked to TMJ dysfunction.
- Mild malocclusion (bite misalignment) – that contributes to TMJ strain.
- Jaw instability caused by weak or overactive muscles.
If you are suffering from moderate to severe TMJ dysfunction, have TMJ joint damage, or have a history of jaw or neck trauma, then mewing alone is unlikely to be an effective treatment – you’ll likely need a more comprehensive treatment plan including exercise and postural rehabilitation, manual therapy, or even injection therapy.
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How to Mewing – The Technique Explained
If you want to try mewing as part of your TMJ treatment plan, here’s how to do it correctly:
Step 1: Tongue Positioning
- Rest your entire tongue (not just the tip) flat against the roof of your mouth.
- The back of your tongue should gently press against the soft palate on the roof of your mouth.
- Avoid touching your teeth with your tongue.
Step 2: Jaw Positioning
- Keep your teeth lightly touching or just slightly apart (this is called the “physiological rest position”).
- Your lips should stay gently closed, without feeling any excessive tension.
Step 3: Breathing
- Make sure you breathe through your nose, not your mouth! – This helps to maintain good jaw and tongue posture.
Step 4: Head and Neck Posture
- Keep your chin slightly tucked in and your head and neck aligned over your shoulders.
- Avoid a forward head posture, as this can worsen TMJ dysfunction.
- Don’t slump your shoulders!
Mewing as Part of a TMJ Treatment Plan
At Complete Physio, we don’t rely on fads – we use evidence-based techniques to provide the best TMJ care. While mewing alone won’t “cure” TMJ dysfunction, it can be a useful tool alongside a comprehensive physiotherapy approach.
How We Treat TMJ Dysfunction
- Physiotherapy & Manual Therapy – Hands-on techniques to target the cervical spine, improve jaw mobility and reduce muscle tension.
- Jaw Strengthening & Myofunctional Exercises – Targeted exercises (including tongue posture training – mewing) to restore muscle balance and coordination.
- Postural Re-education – Addressing neck and head positioning to relieve strain on the TMJ.
- Advice of lifestyle changes – Managing stress, sleeping positions, trying to break habits such as excessive jaw movements or nail biting.
- Ultrasound-Guided Injection Therapy – For persistent TMJ pain, we offer ultrasound guided steroid injections, led by Dr. Matteo Bernardotto.
So, Should You Try Mewing for TMJ Pain?
If you’re dealing with mild TMJ discomfort, mewing might help as part of a larger treatment strategy, especially if you have poor tongue posture or a history of mouth breathing. However, for moderate to severe TMJ dysfunction, you’ll need a more comprehensive approach, including physiotherapy, posture correction, and possibly injection therapy.
At Complete Physio, our specialist TMJ team can help you determine the best course of action for your specific condition – whether that includes tongue posture training, hands-on therapy, or more advanced treatments.
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