Mewing and jaw training: what the research actually supports

Mewing and jaw training have drawn a lot of criticism online. Much of that criticism, however, takes aim at claims nobody needs to defend. Look at what has actually been measured and there is more support than many people think, for tongue training, nasal breathing and a stronger bite alike. We sell jaw trainers and mastic ourselves, so here is what the research gives us reason to believe in.

What is mewing?

Mewing means resting the whole tongue against the palate, with the lips closed and the teeth lightly together. The idea comes from the British orthodontist John Mew, and his son Mike Mew made it known on YouTube. At its core is a good resting posture: tongue up, mouth closed and breathing through the nose.

Tongue training has a documented effect

Exercises for the tongue and throat are known as myofunctional therapy, and they are among the best-studied forms of training for the mouth and throat.

• Cochrane review of nine randomised trials: fewer breathing pauses and less daytime sleepiness in people with sleep apnoea.
• Study of 39 snorers: three months of daily exercises led to 36 per cent fewer snoring episodes.
• First CT study of the hyoid bone (2025): In those who did not train, the hyoid bone sank backwards and downwards over twelve weeks. In those who trained, it stayed more stable. The hyoid bone sits beneath the chin, and its position affects the transition between chin and neck.

The tongue is a muscle, and the research shows it can be trained.

Jaw training gives a stronger bite

In a randomised trial, 58 adults chewed gum three times a day for six months, and their bite force increased measurably. Studies of silicone jaw trainers show the same: bite force and endurance improve with regular training. The chewing muscle behaves like any other muscle: it grows stronger under load.

It’s the whole picture that shows

The jawline comes through best when several things work together:

• Lower body fat: Researchers at the University of Toronto found that people notice a slimmer face after as little as around four kilos of weight loss.
• Tongue up: When the whole tongue rests against the palate, the muscles under the chin engage, and your expression looks firmer there and then.
• Posture: Head over the shoulders, not pushed forward.
• Beard: Shaped along the jaw.
• Jaw training: Short, regular sessions for a stronger bite.

How to train smart

Start with 5–10 minutes a day and build up gradually. Short, regular sessions are better than long ones. Stop if your jaw clicks or hurts, and talk to your dentist if you already have jaw problems.

And our products?

The silicone jaw trainer and the Chios mastic are designed for exactly the kind of short, regular sessions the studies have measured. They give you a stronger bite and a steady habit. We don’t promise changes to bone structure. No serious product does.

Our verdict

Tongue training and nasal breathing have genuine research behind them, and jaw training gives a measurably stronger bite. Together with lower body fat, good posture and a well-shaped beard, these are free or inexpensive habits that pull in the right direction.

Caveat: The studies on tongue training mainly concern sleep and breathing, and the CT study had only 13 participants. No controlled study has measured whether mewing changes the jawbone in adults. In the chewing gum study, the bite grew stronger, but the chewing muscle did not become measurably thicker. This article is for information only and is not medical advice. If you have pain, clicking or locking in your jaw, talk to your dentist.