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The Mewing TV team here has done a lot of research in the field of
proper mewing methods and doing special exercises to achieve the
result, which is now available for you in the form of a book.

I have to thank all the people who worked with us so that we could
provide a perfect book for you. Special thanks to Indigenous Swiss for
taking the time to agree with us on writing the Bone Smashing section.

I thank one of my best friends, John Sparrow, the manager of the

Instagram page and YouTube channel of the Mewing Channel, for
reading and adding useful content to this book.

Thanks to brutal_pill IG for helping me add Face pulling sections

Special thanks to my dear friend Ahmed Dawood for doing a lot of

research for us in the field of Mewing on the internet and gave us a
summary, this Egyptian boy is amazing

Finally, I have to thank Mathias Cardenas who helped us translate this

book into both Spanish and Italian. I'm aware of his very laughable effort
to translate the book perfectly, you are one of my best friends, thank you
for accepting our invitation to join the Mewing TV group

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Table of contents

What makes a face healthy and beautiful? • • • • • • • 5

Kiley Jenner example • • • • • • • • • • • • • • • • • • • • • 9
What is mewing? • • • • • • • • • • • • • • • • • • • 10
Making Mewing a habit• • • • • • • • • • • • • • • • •• • •11
How to mew• • • • • • • • • • • • • • • • • • • • • • 12
Blocked Airway Issue• • • • • • • • • • • • • • • • • • • • • 13
Foot mewing • • • • • • • • • • • • • • • • • • • • • • • • • • 14
Hard Mewing,exercise• • • • • • • • • • • • • • • • • • • • 15

special exercises for strengthening tongue muscle

Chewing • • • • • • • • • • • • • • • • • • • • • • • • • • • • • 16
Tongue Chewing exercise • • • • • • • • • • • • • • • • • 17
Swallowing exercise • • • • • • • • • • • • • • • • • • • • • 18
Meal Time Exercise • • • • • • • • • • • • • • • • • • • • • •19
mewing while sleeping • • • • •• • • • • • • • • • • • • • • 21
mewing with braces • • • • • • • • • • • • • • • • • • • • • 22
mewing with underbite • • • • • • • • • • • • • • • • • • • 24
mewing with overbite • • • • • • • • • • • • • • • • • • • • •25
McKenzie ChinTalk • • • • • • • • • • • • • • • • • • • • • • 26
Different tongue positions and malocclusion • • • • •28
The ideal occlusion • • • • • • • • • • • • • • • • • • • • • •28
Retainers • • • • • • • • • • • • • • • • • • • • • • • • • • • • •30

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Risks of mewing • • • • • • • • • • • • • • • • • • • • • • • 31
Face pulling • • • • • • • • • • • • • • • • • • • • • • • • • • 32
Thumb pulling • • • • • • • • • • • • • • • • • • • • • • • • •32
Towel pulling • • • • • • • • • • • • • • • • • • • • • • • • • •33
Assymetries • • • • • • • • • • • • • • • • • • • • • • • • • • 34
Mewing supplements • • • • • • • • • • • • • • • • • • • 36

Final take• • • • • • • • • • • • • • • • • • • • • • • • • • • • 39

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 What makes a face healthy and
beautiful?

The two terms are fairly synonymous; someone who's very healthy tends to
have quite a nice looking face. And we're hardwired, genetically, to be
attracted to people who are health and symmetric. Well, and, although
there's a very strong genetic influence on how you grow and how you look.
Clearly, there are also some strong environmental influences, and the
environmental influences can be affected. So, in real terms, an individual
can affect how they look, and understand the factors beneath. This is vital
for influencing how your facial appearance is.

The following image is illustrating various different muscle groups and their
effect on the facial appearance.

What we can see is that we have an inner and an outer U shape. The inner
U shape is determined by the tongue, the outer U shape is determined by
the muscles of mastication, the biting muscles, the relative amount of

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posture and function is yet to be completely determined, however it is much
more likely the posture is far more important than absolute function.
So, it's the resting position of the tongue, and is the resting muscle tone of
mastication muscles that are more important than their absolute strengths.

What we know to be true is that force over time on bone creates changes,
also known as wolf’s law.

The following picture is the picture of an old person’s skull, who lost all their
teeth, and due to this, the bone changed and the jaw changed aswell.

The human face is a complex structure composed of various bones, muscles, and
soft tissues that come together to create a unique and individual appearance. One
critical aspect of the face is what I like to call “the bucket handle”, which is a section
of the mandible that the muscle affects. The bucket handle can swing up or down,
and this is synonymous with an upswing or downswing of the facial complex. The
bucket handle is located in a specific section of the mandible that contains the nerve,
and this section of the mandible doesn't change much over time.

When the muscles of mastication, the resting muscle tone, lifts the bucket handle up,
it can cause visible changes in the face. You can see the bucket handle evident on
the face when this happens.

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Teeth play a vital role in the resting muscle tone of the face. Simple extraction of
teeth can have a significant impact on the face, and it's often noticeable when people
have had teeth removed before and after the procedure.

In extreme cases, such as when an individual destroys

their midface, the absence of structure makes the bucket
handle more evident. This can be seen in the example of
an individual who attempted suicide and destroyed their
midface.

The loss of midface structure makes the bucket handle

more noticeable. Therefore, it's essential to consider the
overall structure of the face and how the bucket handle
interacts with other facial features.

The picture on the left is a man who attempted to kill himself

and destroyed his midface.

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Achieving a balanced face is crucial for people with jaw joint problems or crooked
teeth. The inner and outer U of the face are essential components that play a
significant role in achieving a balanced face. The outer U refers to the cheeks and
the muscles of mastication that build up the resting muscle tone of the face. Biting
and chewing build up the resting muscle tone, eventually leading to the development
of the outer U. On the other hand, the inner U refers to the section of the face
between the lips and teeth.

Achieving balance between the inner and outer U is essential for developing a
healthy face. Often, biting and chewing will build up the resting muscle tone of the
outer U, but it won't develop the inner U, leading to an imbalance. Over time, the
tongue gently pushing up the middle face and resting musculature gently pushing up
the outer U can achieve balance. The forces at play on the face can vary from
person to person, and it's crucial to identify which section of the face has become
more prevalent over time. Generally, people who clench their teeth a lot, such as
driven individuals, will have a more prominent outer U.

In conclusion, achieving a balanced face is essential for developing a healthy

appearance. Dental procedures such as tooth extraction can have a significant
impact on the structure of the face, particularly the bucket handle. It's crucial to
consider the role of the inner and outer U of the face and to identify any imbalances
to achieve a balanced face

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 Kilie Jenner example
Want to fulfill your genetic potential?
You need to work on both tongue posture and resting muscle tone. These two need
to work together in synergy to build a healthy and attractive face.

If we look at Kylie Jenner's transformation between 2009 and 2018, there are signs
that she worked on her lips and cheekbones, resulting in an upswing in facial length.
Changes like this are not uncommon but also not frequent. In the public eye, resting
with an open mouth and poor body posture can be detrimental to one's brand,
especially when the face is the brand.

When muscles and bones are in conflict, muscles always win. Your tongue is the
most important muscle in this respect. While the science is unclear about the exact
nature of the tongue's role, good posture is more important than function, although
the two are closely linked.

People with good anterior cheekbones tend to have good tongue

posture. The tongue should rest on the roof of the mouth for
extended periods, and time is more important than force.

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 What is Mewing?
Mewing is a DIY facial restructuring technique that has gained popularity in recent
years. It involves tongue placement, with the goal of improving the definition of the
jawline and facial structure. The technique is named after Dr. Mike Mew, a British
orthodontist who has been advocating for proper tongue posture for over a decade.

While the exercises and techniques associated with mewing have exploded in
popularity on YouTube and other websites, mewing itself isn't technically new. In fact,
proper tongue alignment has been recommended by some orthodontists and other
medical professionals for many years. The technique involves placing the tongue
against the roof of the mouth, behind the front teeth, and maintaining that position for
extended periods.

The idea behind mewing is that proper tongue posture can help improve the shape
of the face and reduce the appearance of facial asymmetry. Advocates of mewing
believe that the technique can help realign the jaw and improve overall facial
aesthetics. Some proponents of mewing also claim that the technique can improve
breathing and reduce the risk of snoring and other sleep-related issues.

Making Mewing a Habit

Using inanimate objects for neural programming can help improve tongue posture.
For instance, focusing on a door handle and repeating in your mind to put your
tongue on the upper palate can help you remember where your tongue should be.
Setting a timer to remind you periodically can also be helpful.

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Function is something that you can do, and it's relatively simple to engage, but
changing posture is different. Posture is you, and changing posture is changing
yourself. This is difficult, but it's what you need to achieve.
Posture and function are integrated, and over time, a change in one is likely to elicit
a change in the other.

According to the mealtime exercise, most people eat for at least an hour a day, and
the cumulative effect of focused exercise every day cannot be underestimated. This
has a compounding effect. The more you change your posture, the more your
cheekbones move out, and this can help you start a virtuous cycle of change. An
alternative approach is to change head posture.

A general lack of tongue space can inhibit a change in head posture, and improving
head posture can help the tongue rise up onto the roof of the mouth. Mealtime
exercises can be an effective way to precipitate or change head posture. In general,
expansion of the palate can be helpful in breaking habits, and transverse expansion,
widening the palate, is the most common approach. However, it is significantly more
invasive and likely to affect occlusion, which is the way teeth meet together.
Therefore, it is essential to approach this with caution.

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 How to mew?
Mewing involves correctly position the tongue, properly developing the masseter
muscles and correcting your body posture. It involves placing your entire tongue
against the roof of your mouth, with your lips sealed and breathing only through your
nose.

To begin with, there are two main methods for mewing:

The first method, involves making a thick sound (ng sound) in the throat, which
causes the back of the tongue to stick to the roof of the mouth, while the rest of the
tongue sticks to the ceiling. Such as saying king or sing, the position achieved by the
tongue during this should be your resting tongue posture.

The second method, involves opening your mouth as

much as possible, placing your tongue as far back as
you can, and then swallowing your saliva. When your
tongue sticks to the roof of your mouth, maintain this
position and close your mouth.

It's important to note that when mewing, your upper

and lower teeth should gently touch each other, with
your lower teeth being a very short distance behind
your upper teeth. Additionally, your lips should be closed, and you should only
breathe through your nose. You must maintain this position throughout the day to
see results.

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 Common issue and solution

One of the most common problems beginners face while mewing is when their
tongue blocks their airway. This happens because most people are used to breathing
through their mouth and are not used to placing their tongue on the roof of their
mouth. When this happens, the uvula (the fleshy extension at the back of the palate)
gets pressed down, blocking the airway. However, it's important to note that this
problem is not related to the tongue's position but is rather a subconscious response.
You can push your tongue as far back as you want without blocking your airway.

The solution to this problem is to practice and concentrate on exhaling through your
nose while your tongue is up on your upper palate. Over time, mewing and trying to
mew more throughout the day, your palate will expand. This will inturn make it easier
to mew and breath.

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 Foot Mewing

Interestingly, there is also a practice known as foot mewing that involves contracting
the muscles of your feet while standing, much like how you keep the lower third/root
of the tongue engaged with normal mewing.

This is based on the idea that the tongue and toes are connected to a line of tissue
that runs through the body, and the strength of the feet can affect the strength of the
tongue, and vice versa. To practice foot mewing, you should opt for minimalist or
barefoot footwear that has a wide toe box and thin sole. It's also important to
gradually work into being barefoot to avoid straining the muscles and connective
tissue of your feet and lower leg.

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 Hard mewing
Finally, there is a concept known as hard mewing, which involves pushing your
tongue with pressure, as opposed to soft mewing, which is just resting your tongue
on top of your mouth without much pressure. Hard mewing is said to produce faster
results, but it's important to note that excessive pressure or incorrect posture can
cause harm. It's always best to start with soft mewing and gradually work your way
up to harder pressure.

It is not recommended to do hard mewing for more than an hour a day because it
can cause headaches and problems with the jaw joint. At the beginning, your tongue
may not be used to sticking to the roof of your mouth, so practicing this technique
can help your tongue find its way up there. Here's how to do it: apply as much
pressure as you can with your tongue to the roof of your mouth, and hold this
position for one minute. Then, reduce the force by half and continue for another
minute, halving the force again and again for as long as you can. It is best to do
more than four sets, while maintaining the correct lip and tongue positions described
on the previous page: keep your lips closed and your teeth gently resting on top of
each other.

Maintaining this position will change the facial structure in a positive way, making
your face more beautiful. The face grows in the right direction when we do not
breathe through our mouths. Breathing through the mouth causes the tongue to rest
on the floor of the mouth, which leads to an unattractive long face. However, if your
tongue muscles are weak, it may be difficult to maintain this position throughout the
day. Therefore, it is important to do exercises that strengthen these muscles, which
are also connected to the jaw and cheekbones.

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 Special Exercises to Strengthen Tongue Muscles
If you're interested in improving your facial appearance and strengthening your
tongue muscles, there are some simple exercises you can try.

Chewing:

One such exercise involves chewing gum. Chewing gum is an inexpensive and easy
way to strengthen your jaw muscles and define your jawline. However, it's important
to choose a gum that's hard to chew, and the gum volume should be big. According
to Dr. Mike Mew, as much as 14 pieces of banana gum are enough.

To get the best results, you should chew gum for about 20-30 minutes a day, three
times a week. This time should be divided equally between your posterior and
anterior teeth. You can also chewing tabs like the ones we offer on MewingHub, as it
provides more resistance training than traditional or hard gum.

However, most people prefer gum because it's cheaper and more convenient. Plus,
the level of hardness and softness of the gum can be adjusted to the strength or

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weakness of your jaw muscle. To make the gum harder, put it in cold water once
every few minutes.

The key to this exercise is to chew the gum as hard as you can so that your jaw
muscles get completely tired after 20-30 minutes. Focus on the muscles when you
chew for better results. Chewing hard foods like carrots, apples, and cucumbers
throughout the day can also be very effective.

Tongue Chewing

After you've finished chewing the gum, leave a small piece in your mouth and press
it against the ceiling with your tongue. Continue this movement for about 20 minutes.

Another exercise that can help strengthen your tongue muscles is tongue chewing.
The idea behind this exercise is to build up the muscle tone of your tongue, just like
you would with your masticatory muscles. Building up the muscle tone of your
tongue can improve your posture and function. However, building up posture is much
more difficult than building up function.

To do tongue chewing, you'll need a normal, everyday chewing gum. Place the
chewing gum on the roof of your mouth, slightly set back from the rough areas
behind your front teeth. Roll the chewing gum into a ball and then squeeze it on the
roof of your mouth. Push it forwards or do a rolling motion with your tongue.
Sometimes, try to see how far back you can get it. The goal is to spread the piece of

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chewing gum out massively. Squeeze it repetitively, engaging the back third of your
tongue and the backbone of your tongue.

Dr. Mew recommends doing tongue chewing for about 45 minutes at a time, but you
can start with a shorter time if necessary. Tongue chewing is a functional approach to
using chewing gum, and it's an interesting way to use it. The important thing is to
focus on squeezing the gum and engaging the back of your tongue.

Swallowing Exercise: How to Improve Your Swallowing Technique

Proper swallowing technique is important for overall health and can prevent oral
health complications.Here are some simple exercises that can help you improve your
swallowing technique:

Swallowing Saliva Exercise:

To practice this exercise, follow the pictures below. Place your tongue on the roof of
your mouth and swallow your saliva. Repeat for about 5 minutes. Make sure to keep
your lips closed and your lower teeth behind your upper teeth. Also, be sure to keep
your neck straight and your head facing forward while doing this exercise.

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Meal Time Exercise:

During mealtime, it's important to sit correctly and chew and swallow food properly.
Sit with a straight back and avoid leaning your hands on the table. Your head should
also be facing forward. By sitting correctly, you ensure that your neck is in line with
your upper body.

This is important for preventing malocclusion, a condition where your teeth are
misaligned. If your teeth are misaligned, it can lead to oral health complications and
difficulty chewing.

Chew Your Food Completely:

When eating, chew your food completely with your teeth. It's an old saying that you
should chew each piece about 32 times, or the number of teeth you have. This not
only aids in digestion but also helps to strengthen the jaw muscles. Make sure to
keep your lips closed while chewing and use your tongue to rotate and move food in
your mouth.

This will help to strengthen your tongue muscles and push the roof of your mouth
with much more force, which is important for proper swallowing.

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Instead of bending your head towards the spoon, move the spoon towards your
mouth. This will help to strengthen your jaw muscles and improve your swallowing
technique. Make sure to keep your lips closed while swallowing and use your tongue
to push the food towards the back of your mouth.
Making sure you are swallowing properly without engaging the cheek muscles,
buccinator muscles is very important. Mentioned previously in saliva exercice.

By practicing these exercises regularly, you can improve your swallowing technique
and prevent oral health complications. Remember to keep your lips closed, use your
tongue to move food in your mouth, and use your jaw muscles to swallow properly.

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 Mewing while sleeping
Keeping your lips sealed at night is crucial for maintaining proper oral posture and
facial growth, as stated by Dr. Mike Mew. Your lips are like magnets that bring
everything in when they are sealed together, increasing your chances of proper
development. Since we spend approximately 30% of our time sleeping, it is
important to focus on keeping our lips sealed, even when we are not aware of it.
One way to determine if your lips are sealed at night is by checking if you wake up
with a dry mouth. If you do, it means that you were breathing through your mouth
and your lips were probably not sealed.

To address this issue, you can put tape over your mouth while sleeping as a physical
and mental reminder to keep your lips together. If you have a habit of not keeping
your lips together, you may need to start with a large piece of tape and then
gradually decrease the size. You can try different variations such as placing the tape
across the middle, diagonally, or on one side to see what works best for you. You
can also get mewing strips on our website.

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Sleeping on your back can also cause your chin to fall down, leading to mouth
breathing.To prevent this, you can put a tennis ball in your shirt on the back or sleep
with a backpack to force you not to sleep on your back.

Although it may seem strange to put tape over your mouth or sleep with a tennis ball
in your shirt, it is worth a try. Not only does keeping your lips sealed at night promote
proper facial development and appearance, but it also helps to alleviate sleep apnea
and snoring.

In summary, it is crucial to keep your lips sealed at night to promote proper oral
posture and facial growth. Putting tape over your mouth or sleeping with a tennis ball
in your shirt can serve as reminders to keep your lips together. Avoiding sleeping on
your back is also helpful in preventing mouth breathing. These simple steps can
have a significant impact on your overall health and well-being.

Mewing with Braces

If you're undergoing orthodontic treatment with
braces, it's important to understand how it can
affect your ability to mew.

When you have braces, it's crucial to ask your

orthodontist whether the braces are pushing
your teeth inwards or outwards. If they're
pushing your teeth inwards, this can restrict
your tongue from expanding your palate and
moving your maxilla forwards.

The braces will create pressure that pushes

your teeth backwards, which will not only limit
your ability to get results from mewing, but

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also cause damage by creating opposing forces on your teeth.
However, if your braces are pushing your teeth outwards or pulling them outwards,
you should be able to mew while wearing braces. This is because the braces and
your tongue are pushing your teeth in the same direction, allowing you to expand
your palate and push your maxilla upwards and forwards.

Retainer while mewing

Another common question people have is whether they can wear a retainer while
mewing. The answer is no. When you mew, your tongue pushes your teeth outwards
and expands your palate. However, a retainer prevents you from doing this, meaning
you won't see any results. If you wear a retainer part-time, such as only during the
nighttime, it can be even worse because your tongue will push your teeth outwards
during the day, and your retainer will push them back inwards at night. This not only
prevents you from seeing results from mewing, but also creates instability in your
teeth as they move forwards and backwards.

To summarize, if you're undergoing orthodontic treatment with braces, make sure to

ask your orthodontist whether they're pushing your teeth inwards or outwards. Only if
they're pushing your teeth outwards can you mew while wearing braces. And under
no circumstances should you wear a retainer while mewing, as it will prevent you
from getting results and may cause damage to your teeth.

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 Mewing with an Underbite

If you have an underbite, your maxilla (upper jaw) has tilted too far backward,
causing your tongue to go forward to keep your airway open. Over time, this can
cause your lower jaw and teeth to jut forward, leading to an uneven facial structure.
To correct this, mewing with an underbite involves engaging the posterior third of
your tongue, which is responsible for correcting the tilt of your maxilla.

By expanding your maxilla horizontally, your mandible will be realigned to its correct
position, resulting in perfectly aligned teeth. However, if the tilt is too far forward, your
tongue will drop to the bottom of your mouth, causing a recessed chin or overbite.
Therefore, it is crucial to engage the posterior third of your tongue when mewing with
an underbite.

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 Mewing with an Overbite

Mewing with an overbite has no conclusive evidence of fixing the condition. Some
people claim that mewing has made their overbite worse, while others argue
otherwise. Mewing involves expanding the roof of the mouth, pushing it up and
forward. However, this may worsen the overbite since the maxilla should move
forward with mewing.

It is essential to seek other treatment to fix your overbite rather than relying solely on
mewing. People with deep overbites may find it challenging to mew correctly since
they may have difficulty swallowing or closing their mouths. Additionally, a smaller
palate may not provide enough space to fit your tongue, making it impossible to
practice proper mewing.

Mewing with an overbite may present some risks and challenges, but it is still okay to
practice it. It is crucial to seek additional dental support to fix your overbite and not
solely rely on mewing. Hard mewing should be avoided, and safety precautions
should be taken to prevent harm. Properly engaging the posterior third of your
tongue when mewing with an underbite can correct the tilt of your maxilla and realign
your mandible for perfectly aligned teeth.

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 Mckenzie Chintuck
The McKenzie Chin Tuck exercise is an excellent way to correct forward head
posture. This posture problem has become more common due to people spending
more time sitting, whether it's at a desk, in a car, or using screens like smartphones
and tablets. However, the McKenzie Chin Tuck exercise can help to realign your
neck with your body.

To start, stand with your back and bottom against a wall. Don't worry about getting
your shoulders against the wall, as this can be uncomfortable.

Move your feet forward so they're less than one foot's distance away from the wall.
Then, place a piece of paper behind your head so that a point on the back of your
head touches the wall.

You can slide the paper up the wall to help you follow the correct movement.
Next, imagine that the paper is pulling your head up towards the ceiling. As you do
this, tuck your chin in towards your neck. You should feel a bit of a stretch in the
muscles at the back of your neck.

Do 20 repetitions of this exercise, making the last few reps last for around five
seconds each.

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The beauty of this exercise is that you can do it anywhere, not just against a wall.
You can practice it while sitting in a chair, in a car, or on a train or plane. It's
especially helpful to do it during mealtimes, as you'll have a set time to focus on the
exercise.
Remember, correcting your posture takes time and practice, so don't expect
overnight results. Keep working on the McKenzie Chin Tuck exercise, and over time
you'll notice improvements in your posture and neck alignment.

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 Tongue Positions and Malocclusion:
Understanding the Connection
The tongue plays a crucial role in maintaining a balance between the teeth, lips, and
cheeks. Therefore, the position of the tongue can affect the position of the teeth.

Here are some examples:

Ideal Occlusion:
In this scenario, the tongue is resting against the palate,
and the intermolar width is around 42mm. This creates a
broad, wide dental arch and a shallow palate, which is
considered ideal.

Touching Upper Teeth:

When the tongue is not in contact with the palate

but is instead touching the upper teeth, it is not
necessarily a malocclusion. This may occur due to
crowded wisdom teeth. The intermolar width is
typically around 37mm, and there may be lower
incisor crowding, but overall, there is a good
general facial shape, and the need for orthodontic
treatment is low.

Upper and Lower Teeth Crowding:

This is a class 1-2 malocclusion with a midway tongue

position, not resting on the roof of the mouth. The
intermolar width is around 30mm, and there is a moderate
amount of crowding.

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Open/Deep Bite:

In this case, the tongue exerts biforce or splitting force by

biting on the tongue between the teeth. The intermolar width
is slightly wider, around 34+ mm, but the teeth tend to kick
inward, and there may be markings on the sides of the
tongue.

Class 3 Malocclusion:

When the tongue rests on the floor of the mouth, it

causes the top jaw to collapse and the lower jaw to
be held forward, resulting in a longer jaw over
time.

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 Retainers
Retainers can act as a break on further development and gaining more oral
expansion.
Before stopping retainers, two outcomes may occur: relapses by losing the forces
that keep the balance zone (tongue, lips, cheeks), or an alternative balance by
favoring the tongue and getting more expansion, causing the dental arch to move up
and forward.

Essix Retainers are similar to Invisalign

retainers in that they are effective in holding
the teeth in a specific position, without taking
up any space in the roof of the mouth. These
types of retainers are a great option for
people who want to maintain their
straightened teeth after undergoing
orthodontic treatment.

On the other hand, Hawley Retainers occupy more space in

the roof of the mouth, which can be uncomfortable and make it
difficult to put your tongue on the roof of your mouth.

Fixed retainers, which go behind the teeth,

are another option. They are typically used
for the upper four teeth and the lower six or
eight teeth. While they won't prevent you
from widening your dental arch, they can
act as a reminder to put your tongue on the
roof of your mouth.

In conclusion, Essix retainers are a great option for maintaining straightened teeth
without occupying any space in the roof of your mouth, while Hawley retainers and
fixed retainers are other options with their own advantages and disadvantages.

30
 Mewing risks
While mewing can be beneficial, there are risks involved. Hard mewing and
excessive chewing can be harmful, especially if you have joint problems like TMJ.
Therefore, it's essential to ensure that you are mewing safely. There are three things
you should check to make sure you're mewing safely.

Maximum opening:

The first is your maximum opening,

which is the number of fingers you can
put in your mouth. You should be able to
fit at least three fingers in your mouth. If
you can't, you should be careful and
monitor your mewing.

Scalloping:

The second thing to look for is scalloping or marks on the

sides of your tongue. This is an indication that your tongue is
wedging slightly between your teeth, which can be harmful if
done excessively.

Pinky test:

Lastly, you can do the pinky test to check for any

crepitation or popping sounds in your jaw joints.
To do this, take your two little fingers and place
them in your ears facing forward so that the
balls of the little fingers can feel your jaw joints.
Open and close your mouth and see if you can feel or hear any popping sounds. If
you do, it's likely that you have joint issues and should avoid hard mewing or
excessive chewing.

31
 Face pulling

Before delving into face pulling, it is essential to understand that overexerting oneself
during the exercise can lead to pain and discomfort. If you experience any strange
sensations, it is best to stop the exercises immediately.

The tongue and jaw have the ability to push the maxilla, the upper jawbone, upwards
and forwards. Applying more force to this can speed up the process, which is why
most people turn to hard mewing for quick results.

However, face pulling can exert even more pressure on the maxilla than hard
mewing. There are two methods to perform face pulling: thumb pulling and towel
pulling.

Thumbpulling

Thumb pulling involves pushing specific areas of the palate with a thumb, with hard
or medium force for a specific number of times or sets.

However, it is essential to avoid pushing the

sphenoid bone, as it can lead to asymmetry or
misaligned bite.

A recommended approach is to push the front part of the maxilla with one thumb for
a minute per set, with five sets or more.

Additionally, one can push the sides of the front, mid,

and back palate with hard force without touching the
teeth, maintaining the same number of sets and
duration.

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 Towel pulling

Towel pulling requires a towel and uses arm muscles to

exert force on the maxilla. One can bite the towel with every
tooth and pull it upwards and forwards, maintaining proper
posture with a chin tuck. It is advisable to perform this
exercise for five sets with 40 seconds per set, taking a
10-minute break in between.

One can do this three times a week, preferably on the same

day as face pulling. If there is any stress on the back of the
neck, one can lean on a wall while doing this exercise.

Loosening up the maxilla can also be achieved through

towel pulling. By biting with all teeth and pulling forwards
and upwards ten times, with hard force three times per
week, the maxilla can be loosened.

Face pulling, when done correctly, can help in pushing the maxilla upwards and
forwards, resulting in a more symmetrical and aligned bite. However, one should
exercise caution and follow the recommended methods to avoid any discomfort or
pain.As mentioned facepulling or thumbpulling is not recommended at all, as it can
causes tmj and other problems. However its better to know how to do it if you decide
to.

33
 Assymetries

Body symmetry is an essential aspect of human anatomy, and any disruption in this
balance can cause a cascade of effects throughout the body. One such effect is the
development of jaw and facial asymmetries. Jaw asymmetry is a common
occurrence, and it can be caused by a variety of factors, including genetics, dental
issues, and skeletal abnormalities.

One of the primary reasons for jaw asymmetry is skeletal

asymmetry, which can be caused by scoliosis. Scoliosis is
a condition in which the spine curves sideways, causing
an uneven distribution of weight and pressure throughout
the body.

This uneven distribution of weight can cause the muscles

and bones in the jaw to shift, resulting in jaw asymmetry.
In severe cases, scoliosis can cause facial asymmetry as
well.

Facial asymmetry is a condition in which one side of the face is larger or more
prominent than the other side. This condition can be caused by a variety of factors,
including genetics, trauma, and medical conditions. However, one of the most
common causes of facial asymmetry is jaw asymmetry. When the jaw is
asymmetrical, it can cause the muscles and bones in the face to shift, resulting in a
lopsided or uneven appearance.

Scoliosis patients are particularly prone to developing facial asymmetry because of

the way the condition affects the body. Scoliosis causes the spine to curve sideways,
and this can cause the muscles and bones in the jaw and face to shift as well. As a
result, scoliosis patients may develop an uneven or lopsided facial appearance. In
some cases, the facial asymmetry may be so severe that it affects the patient's
ability to eat, speak, or even breathe properly.

34
It is important to note that not all scoliosis patients will develop facial asymmetry. The
severity of the condition, as well as the patient's age and overall health, can all play a
role in determining whether facial asymmetry develops. Additionally, early detection
and treatment of scoliosis can help prevent or minimize the development of facial
asymmetry.

In conclusion, body symmetry is a crucial aspect of human anatomy, and any

disruption in this balance can have far-reaching effects. Jaw and facial asymmetry
are two common conditions that can be caused by skeletal asymmetry, particularly in
scoliosis patients. While not all scoliosis patients will develop facial asymmetry, those
who do may experience significant functional and aesthetic issues. Therefore, early
detection and treatment of scoliosis is essential to prevent or minimize the
development of jaw and facial asymmetry.

35
 Mewing supplementation

Vitamin K2, D3, and calcium are three essential nutrients that work together in bone
remodeling. Bone remodeling is the process by which old bone tissue is removed
and new bone tissue is formed. It is an ongoing process that helps maintain the
strength and integrity of our bones.

Vitamin D3 is crucial for bone health as it helps the body absorb calcium from food.
Without sufficient vitamin D3, our bodies cannot absorb the calcium we need to build
and maintain strong bones. Vitamin K2 is another critical nutrient that is involved in
bone remodeling. It helps activate a protein called osteocalcin, which is necessary
for bone mineralization.

Calcium is the most abundant mineral in the body and is essential for bone health. It
is the primary building block of our bones and teeth. When we consume calcium, it is
absorbed into our bloodstream and transported to our bones, where it is used to
build new bone tissue.

Vitamin K2, D3, and calcium work together to support bone health and promote bone
remodeling. Vitamin D3 helps the body absorb calcium, while vitamin K2 helps
activate osteocalcin, which is necessary for bone mineralization. Calcium provides

36
the building blocks necessary for new bone tissue to form.

Evidence:

Research has shown that taking vitamin K2, D3, and calcium together can have a
significant impact on bone health. In a study published in the Journal of Bone and
Mineral Research, researchers found that postmenopausal women who took a
combination of these vitamins had significantly better bone mineral density than
those who took calcium alone.

Another study published in the Journal of Clinical Endocrinology and Metabolism

found that older men who took vitamin K2, D3, and calcium had better bone mineral
density and reduced risk of fracture compared to those who took calcium alone.

It is important to note that taking these three nutrients together is essential for
optimal bone health. Calcium alone is not enough to support bone health, and taking
too much calcium without adequate vitamin K2 and D3 can lead to calcium deposits
in the arteries, which can increase the risk of heart disease.

Bone remodeling plays a crucial role in mewing as it is necessary for the bones of
the face and jaw to adapt to the new tongue posture. By promoting bone remodeling
through adequate intake of vitamin K2, D3, and calcium, individuals may be able to
achieve faster and more significant mewing results.

37
 This Mewer used Vitamin K2 and D3
supplements in order to boost and
increase his mewing results. It is hard
to know how much of the results stems
from the supplementation, but what is
for sure it is that it is better for your
overall health anyways.

In conclusion, vitamin K2, D3, and calcium are essential nutrients that work together
to support bone health and promote bone remodeling. Taking these three nutrients
together is necessary for optimal bone health and can lead to increased bone
mineral density and reduced risk of fractures. Additionally, increased bone
remodeling may lead to faster and more significant mewing results, making these
three nutrients an essential part of any mewing regimen.

38
 Final Take

It is important to note that the information provided in this book is solely based on
research and evidence. It is not intended to be a substitute for professional medical
advice, diagnosis, or treatment. The practice of mewing should not be viewed as a
medical or health-related recommendation. If you have any medical concerns, we
strongly advise you to consult with a qualified healthcare professional before
attempting any of the techniques mentioned in this book.

We would like to emphasize that the practice of mewing requires patience,

consistency, and discipline. It is a long-term process that requires dedication and
commitment. It is also important to note that results may vary from person to person.

If you have any questions or need additional support, we encourage you to reach out
to our online community forum. Here, you can connect with other individuals who are
practicing mewing and gain insight and advice from their experiences. Our team of
moderators and advanced mewing coaches are also available to answer any
questions you may have.

For those who may need more personalized support, we offer one-on-one
consultations with our advanced mewing coach, Patrick. These consultations are
designed to provide you with tailored advice and guidance to help you achieve your
mewing goals.

In closing, we hope that this book has provided you with valuable insights and
information on the practice of mewing. Remember to approach this practice with
patience, consistency, and a commitment to your long-term health and well-being.
We wish you the best of luck on your mewing journey.

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40