Mewing vs. Myofunctional Therapy: What the Evidence Really Says

If you’ve spent any time on TikTok or YouTube, you’ve probably heard of mewing. It’s the idea that if you keep your tongue pressed to the roof of your mouth, you can change your face shape, sharpen your jawline, or even fix bite problems. The practice comes from Dr. John Mew, a British orthodontist who promoted “orthotropics” — an alternative theory of guiding facial growth.

It sounds simple, but the reality is more complicated. Let’s look at what the research says about tongue posture, when it matters most, and how this compares to structured myofunctional therapy.

What Mewing Promises vs. What Research Shows

Online, mewing is marketed as a shortcut to facial changes at any age. But:

• In adults: There are no peer-reviewed clinical trials showing that mewing remodels the bones of the face or jawline. Orthodontic associations warn that forcing your bite or posture without supervision could even worsen alignment issues .

• In children: Research does show that tongue posture and nasal breathing can influence how the upper jaw (maxilla) develops . That’s where things get confusing: people take findings from children and assume they apply equally to adults. They don’t.

Age Ranges and Facial Growth Potential

Here’s what the literature tells us:

• Infancy to ~6 years: This is a critical window for airway development and oral habits (e.g., thumb sucking, mouth breathing). Low tongue posture during these years is strongly linked to narrower palates and altered airway shape .

• School age (7–12 years): The upper jaw (maxilla) is still growing and responsive. Orthodontic studies show that chronic mouth breathing and low tongue posture are associated with narrower maxillae, higher palatal vaults, and a greater chance of malocclusion .

• Adolescence (13–18 years): Growth slows but isn’t finished. During puberty, skeletal growth can still be guided with orthodontic and myofunctional interventions, but once the sutures of the maxilla fuse (late teens), bone change from posture alone is highly unlikely .

• Adulthood (18+ years): By this stage, the facial bones are essentially set. Posture can influence muscle tone and function (swallowing, nasal breathing, jaw use), but it won’t remodel bone. That’s why there’s no evidencemewing sharpens an adult’s jawline.

Myofunctional Therapy: The Evidence-Based Approach

Unlike mewing, orofacial myofunctional therapy (OMT) is a structured, clinician-led program that retrains the tongue, lips, and facial muscles. It’s not about aesthetics; it’s about function.

• Sleep Apnea: A 2024 meta-analysis of randomized controlled trials (RCTs) found that OMT reduced apnea events and improved sleep quality in adults with obstructive sleep apnea .

• Jaw Disorders: A systematic review of RCTs found that OMT reduced pain and improved function in people with temporomandibular disorders (TMD), although more high-quality studies are needed .

• Children: While observational studies suggest OMT may help guide better oral habits and airway growth, RCT evidence is limited — and adherence is a major challenge .

Key Differences: Mewing vs. Myofunctional Therapy

• Mewing

• Internet trend, single cue (“tongue up”)

• Promises cosmetic bone changes

• Evidence: none in adults

• Myofunctional Therapy (OMT)

• Clinician-guided, progressive program

• Targets breathing, swallowing, and posture

• Evidence: RCT support for adult OSA and TMD

Takeaway for Clients

If you’re an adult, mewing isn’t going to remodel your face. But your tongue posture, breathing, and swallowing patterns still matter for pain, sleep, and function. That’s where structured therapy can help.

For kids, especially under age 12, tongue posture and nasal breathing play a real role in growth. If you’re a parent noticing mouth breathing, snoring, or jaw issues, early assessment can make a long-term difference.

Bottom line: posture matters, but how you address it matters more. Think of mewing as an internet shortcut — and OMT as the real, evidence-based solution.

References

• American Association of Orthodontists. Statement on mewing and unproven orthodontic claims

• Guo L, et al. Association between tongue posture and craniofacial growth: a systematic review. Angle Orthod. 2011

• Valera FCP, et al. Effects of myofunctional therapy on obstructive sleep apnea: a systematic review and meta-analysis of RCTs. J Clin Sleep Med. 2024

• Cattoni DM, et al. Orofacial myofunctional therapy in temporomandibular disorders: a systematic review of randomized trials. Int J Orofacial Myology. 2023