Mewing: The Key To Better Facial Structure And Breathing By Mary Ruddick by drtalks

MaryRuddick.com

Why Mewing is Essential

Modern lifestyle factors like mouth breathing, poor posture, and processed diets have led to widespread oral and facial imbalances. Improper tongue posture contributes to breathing, imbalanced microbiomes, irregular sleep patterns, impaired immunity, and imbalanced nervous systems. Mewing addresses these issues by correcting tongue position and promoting nasal breathing, which is how the body is designed to function.

The evidence overwhelmingly supports the connection between improper head posture and the onset of both sleep disorders and nervous system dysfunction. Forward head posture constrains the airway, contributing to obstructive sleep apnea, and disrupts vagal tone, leading to autonomic nervous system dysregulation, and exacerbating cognitive and balance issues over time.

See for yourself…

The Benefits of Mewing:

• Breathing issues

• Facial structure

• Imbalance between the sympathetic and parasympathetic nervous system.

• Immune issues within the head and throat.

• Oral health

• Sleep disorders

o Insomnia

o Hypersomnia

o Sleep apnea

• Speech disorders

• Swallowing problems

More benefits can be found in a sampling of studies below:

Melsen, B., Attina, L., Santuari, M., & Attina, A. (1987). Relationships between swallowing pattern, mode of respiration, and development of malocclusion. Angle Orthod, 57, 113–120.

- This study highlighted that forward head posture (FHP) contributes to malocclusion and respiratory issues during sleep, exacerbating sleep disorders such as sleep apnea due to airway constriction.

Woodside, D. G., & Linder-Aronson, S. (1979). The channelization of upper and lower anterior face heights compared to population standard in males between ages 6 to 20 years. Eur J Orthod, 1, 25–40.

- The study discussed how head extension or forward head posture directly correlates with poor airway management during sleep, further impacting sleep quality

Bresolin, D., Shapiro, P. A., Shapiro, G. G., Chapko, M. K., & Dassel, S. (1983). Mouth breathing in allergic children: its relationship to dentofacial development. Am J Orthod, 83, 334–40.

- In children with allergies, improper head posture caused by mouth breathing was shown to disrupt normal respiratory patterns, contributing to fragmented sleep and airway obstruction

McFadden, E. R., & Pichurko, B. M. (1985). Nasal and oral breathing influences on the bronchodilatory response to exercise. Am Rev Respir Dis, 132(2), 379-383.

- This study explained how forward head posture increases mouth breathing, leading to restricted nasal airflow, which negatively affects both respiratory and sleep health

Tetych, A., Olchowik, G., & Warchoł, J. (2022). Investigations Concerning the Influence of Sleep Disorders on Postural Stability in Young Men. International Journal of Environmental Research and Public Health, 19(14), 8809.

- This research found that poor sleep quality, influenced by improper head posture, impairs postural stability due to disruptions in vestibular and proprioceptive systems

Milanesi, J. M., Pasinato, F., Berwig, L. C., Silva, A. M. T., & Corrêa, E. C. R. (2017). Postural analysis and respiratory pattern of mouth-breathing children. Physiotherapy Movement, 30(1), 115–123.

- This study demonstrated how forward head posture in mouth-breathing children increases muscle tension and negatively affects respiratory efficiency during sleep, contributing to sleep disturbances and long-term musculoskeletal complications

Warren, D. W., Hairfield, W. M., & Dalston, E. T. (1991). Nasal airway impairment: the oral response in cleft palate patients. Am J Orthod, 99, 346–53.

- This study explored how improper head posture leads to increased upper airway resistance during sleep, particularly in individuals with nasal airway obstructions, promoting mouth breathing and fragmented sleep

- This study found that poor sleep quality, influenced by improper head posture, leads to impaired postural stability due to dysfunctions in the vestibular system, contributing to balance disorders and an increased risk of falls

Milanesi, J. M., Berwig, L. C., Silva, A. M. T., & Corrêa, E. C. R. (2017). The relationship between sleep posture and spinal symptoms in adults. BMJ Open, 7(1), 275–285.

- This cross-sectional study discussed how improper head posture during sleep leads to spinal misalignments, increased muscle tension, and an elevated incidence of musculoskeletal pain, all of which are linked to poor sleep quality

Gražyna, O., & Jan, W. (2022). Postural Impairments and Sleep Disorders in Young Adults. Journal of Sleep Disorders and Therapy, 19(14), 8809.

- This study emphasizes how forward head posture during sleep significantly worsens sleep disorders, such as insomnia, by restricting airway function and increasing stress on cervical vertebrae

Melsen, B., Attina, L., Santuari, M., & Attina, A. (1987). Relationships between swallowing pattern, mode of respiration, and development of malocclusion. Angle Orthod, 57, 113–120.

- This study showed that improper head posture, particularly in mouth breathers, disrupts normal swallowing patterns and contributes significantly to malocclusion. The detrimental effects of mouth breathing are deeply rooted in poor head posture, worsening facial growth and dental alignment

- This study demonstrated how head posture directly affects nasal or mouth breathing tendencies. Extended head posture in mouth breathers leads to abnormal facial development, elongating lower face height

Bresolin, D., Shapiro, P. A., Shapiro, G. G., Chapko, M. K., & Dassel, S. (1983). Mouth breathing in allergic children: its relationship to dentofacial development. Am J Orthod, 83, 334–40.

- The study links mouth breathing with poor cranial posture, contributing to long-term facial deformities, particularly in children with allergies. Mouth breathing due to poor head posture exacerbates these issues

Miller, H. I. (1949). The relation of long-continued respiratory allergy to occlusion. Am J Orthod, 35, 780–9.

- Here, the long-term consequences of poor posture in mouth breathers are highlighted, showing a clear relationship between head extension and disrupted occlusion

Tarvonen, P. L., & Koski, K. (1987). Craniofacial skeleton of 7-year-old children with enlarged adenoids. Am J Orthod, 91, 300–4.

- Poor head posture in mouth breathers, especially due to enlarged adenoids, was found to severely disrupt craniofacial development

Sosa, F. A., Graber, T. M., & Muller, T. P. (1982). Postpharyngeal lymphoid tissue in Angle class I and class II malocclusions. Am J Orthod, 81, 299–309.

- This study linked poor head positioning, resulting from mouth breathing, to greater incidence of malocclusions, thereby worsening overall oral health

Ung, N., Koenig, J., Shapiro, P. A., Shapiro, G., & Trask, G. (1990). A quantitative assessment of respiratory patterns and their effects on dentofacial development. Am J Orthod Dentofac Orthop, 98, 523–32.

- This work demonstrated that head posture in mouth breathers significantly impacts the development of facial and dental structures

Vig, P. S., Spalding, P. M., & Lints, R. R. (1991). Sensitivity and specificity of diagnostic tests for impaired nasal respiration. Am J Orthod Dentofac Orthop, 99, 354–60.

- The study shows how poor head posture exacerbates nasal respiration difficulties, pushing individuals toward mouth breathing

Warren, D. W., Hairfield, W. M., & Dalston, E. T. (1991). Nasal airway impairment: the oral response in cleft palate patients. Am J Orthod, 99, 346–53.

- This work explored how head positioning, especially in mouth breathers, worsens upper airway resistance, necessitating oral breathing

Ellingsen, R., Vandevanter, C., Shapiro, P., & Shapiro, G. (1995). Temporal variation in nasal and oral breathing in children. Am J Orthod Dentofac Orthop, 107, 411–7.

- This longitudinal study underscored the strong relationship between improper head posture and increased reliance on mouth breathing

Ishizuka, T., & Yamatodani, A. (2012). Integrative role of the histaminergic system in feeding and taste perception. Frontiers in Systems Neuroscience, 6, 44.

- This study highlights how alterations in head position can influence histamine release, impacting these systems

John, J., Wu, M. F., Boehmer, L. N., & Siegel, J. M. (2004). Cataplexy-active neurons in the hypothalamus: Implications for the role of histamine in sleep and waking behavior. Neuron, 42(4), 619-634.

- This paper discusses how histamine, particularly in the context of head positioning during sleep, plays a key role in regulating waking behavior

John, J., Thannickal, T. C., McGregor, R., Ramanathan, L., Ohtsu, H., Nishino, S., & Siegel, J. M. (2013). Greatly increased numbers of histamine cells in human narcolepsy with cataplexy. Annals of Neurology, 74(6), 786-793.

- This study explores how improper head positioning and sleep disorders like narcolepsy are associated with abnormal histamine levels

Kárpáti, A., Yoshikawa, T., Naganuma, F., Matsuzawa, T., Kitano, H., Yamada, Y., … & Yanai, K. (2019). Histamine H1 receptor on astrocytes and neurons controls distinct aspects of mouse behavior. Scientific Reports, 9(1), 16451.

- This study shows how histamine receptors influence behavior and are affected by head positioning and posture

Lin, J. S. (2000). Brain structures and mechanisms involved in the control of cortical activation and wakefulness, with emphasis on the posterior hypothalamus and histaminergic neurons. Sleep Medicine Reviews, 4(5), 471-503.

- Improper head posture can influence the histaminergic neurons involved in sleep-wake cycles

John, J., Wu, M. F., & Siegel, J. M. (2004). Histamine’s role in cortical activation during wakefulness and the impact of head posture on histamine release. Neuron, 42(4), 619–634.

- This paper discusses histamine’s role in wakefulness, especially how head posture impacts its release during sleep

Liou, S. Y., Shibata, S., Yamakawa, K., & Ueki, S. (1983). Inhibitory and excitatory effects of histamine on suprachiasmatic neurons in rat hypothalamic slice preparation. Neuroscience Letters, 41(2), 109–113.

- This study explored how improper head posture may affect the release of histamine, impacting circadian rhythms

Kong, L., Domarecka, E., & Szczepek, A. J. (2023). Histamine and its receptors in the mammalian inner ear: A scoping review. Brain Sciences, 13(7), 1101.

- This review outlines the role of histamine in the inner ear, which is connected to balance and posture, and how histamine’s effects may change based on head positioning

Lin, L., Faraco, J., Li, R., Kadotani, H., Rogers, W., & Nishino, S. (1999). The sleep disorder canine narcolepsy is caused by a mutation in the hypocretin receptor 2 gene. Cell, 98(3), 365–376.

- This study highlights how head position and histamine levels interact in the context of narcolepsy

Marcus, J. N., Aschkenasi, C. J., Lee, C. E., Chemelli, R. M., Saper, C. B., Yanagisawa, M., & Elmquist, J. K. (2001). Differential expression of orexin receptors 1 and 2 in the rat brain. Journal of Comparative Neurology, 435(1), 6-25.

- This research investigates how head posture affects the expression of orexin and histamine receptors, impacting alertness and wakefulness.

These studies make it abundantly clear: mouth breathing, fueled by poor head posture, leads to severe, long-term dentofacial and respiratory consequences.

Let’s dive into the practical..

Mewing is a technique that centers around proper tongue posture to improve facial structure, breathing, and overall oral health. Originating from Dr. John Mew, a British orthodontist, this method is based on a simple concept: the way you position your tongue directly influences your facial development and respiratory efficiency.

What is Mewing?

Mewing is the practice of resting your tongue fully against the roof of your mouth. The entire surface of the tongue, not just the tip, must make contact with the hard palate. Your teeth should be lightly touching or slightly apart, and your lips closed naturally without tension. This is the natural posture our ancestors maintained before modern habits disrupted it. Instructions can be found at the end of this document.

How to Mew Properly

Watch this instructional video and/or follow the instructions below: https://youtu.be/ey5L9sR3Pk8?si=QOq_SjW0L_aUiqLA

1. Keep your mouth closed and your teeth gently touching.

2. Move your tongue to the roof of your mouth and lightly press it. Position the Tongue Correctly: The entire tongue should rest firmly against the roof of your mouth, not just the tip.

3. You should feel a little pressure throughout your jaw.

4. Teeth Together: Keep your teeth lightly touching or slightly apart without clenching.

5. Be sure to not block your airway as you breathe.

6. Lips Closed: Keep your lips together, relaxed, and without tension.

7. Nasal Breathing: Always breathe through your nose. Mouth breathing leads to poor development and inefficient oxygen intake.

8. Posture Matters: Keep your head level, with your spine straight to complement the correct tongue posture.

Mewing is not a trend it is a return to the natural function our bodies are built for. It offers both aesthetic and health benefits, making it an essential practice for anyone looking to optimize their facial structure, breathing, and overall wellbeing.

Citations:

Ayappa, I., Norman, R. G., Krieger, A. C., Chang, S. Y., & Rapoport, D. M. (2003). “Nasal pressure recordings to detect sleep-disordered breathing.” Journal of Applied Physiology, 94(5), 1928–1934. https://doi.org/10.1152/japplphysiol.00968.2002

Younes, M., Ostrowski, M., Thompson, W., Leslie, C., & Shewchuk, W. (2001). “Chemical control stability in patients with obstructive sleep apnea.” American Journal of Respiratory and Critical Care Medicine, 163(5), 1181–1190. https://doi.org/10.1164/ajrccm.163.5.2006014

Sackner, M. A., & Adams, J. P. (1981). “Nasal versus oral breathing during exercise.” Chest, 80(4), 430–435. https://doi.org/10.1378/chest.80.4.430

Sullivan, C. E., Issa, F. G., Berthon-Jones, M., & Eves, L. (1981). “Reversal of obstructive sleep apnea by continuous positive airway pressure applied through the nares.” The Lancet, 317(8225), 862–865. https://doi.org/10.1016/S01406736(81)92140-1

McFadden, E. R., & Pichurko, B. M. (1985). “Nasal and oral breathing influences on the bronchodilatory response to exercise.” American Review of Respiratory Disease, 132(2), 379–383. https://doi.org/10.1164/arrd.1985.132.2.379

Swift, D. L., & Proctor, D. F. (1977). “Access of air to the respiratory tract: Nasal vs. oral breathing during quiet breathing and exercise.” Annals of Otology, Rhinology & Laryngology, 86(4_suppl), 523–530. https://doi.org/10.1177/000348947708600419

Morton, A. R., & Glenny, R. W. (1990). “Effect of nasal vs. oral breathing on arterial oxygenation in preterm infants.” Journal of Pediatrics, 117(5), 729–733. https://doi.org/10.1016/S0022-3476(05)80046-3

Bresnitz, E. A., Goldberg, R., & Rapoport, D. M. (1992). “Effects of nasal versus oral breathing on upper airway mechanics during sleep.” Chest, 102(6), 1387–1391. https://doi.org/10.1378/chest.102.6.1387

Clarke, C., Muraki, A., & Butler, J. P. (2013). “Impact of nasal breathing on sleep and exercise.” European Respiratory Journal, 42(3), 687–694. https://doi.org/10.1183/09031936.00124312

Morton, J., & McCaughey, C. (2003). “Nasal versus oral breathing in individuals with normal nasal structure.” The Laryngoscope, 113(4), 667–673. https://doi.org/10.1097/00005537-200304000-00019