You can tell if you're mewing correctly by consciously feeling your entire tongue, including the back, suctioned against the roof of your mouth while maintaining proper posture. This requires dedicated practice and self-awareness to overcome ingrained tongue posture habits.
Here's a breakdown of indicators and how to assess them:
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Tongue Placement:
- Correct: The entire tongue, from the tip to the back (including the posterior third), should be resting firmly against the palate (roof of your mouth). This is the most crucial aspect. You should feel suction between your tongue and the roof of your mouth.
- Incorrect: Tongue resting on the bottom of the mouth, only the tip touching the palate, or tension in the tongue are indicators of incorrect mewing.
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Lip Seal:
- Correct: Your lips should be gently sealed without any strain. You shouldn't be forcing your lips shut; the closure should feel natural.
- Incorrect: Strained lip closure, requiring conscious effort to keep the lips sealed, might indicate incorrect tongue posture or excessive mentalis muscle activity.
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Teeth Position:
- Correct: Your teeth should be lightly touching or slightly apart. Clenching your teeth is not part of proper mewing.
- Incorrect: Clenching indicates tension and is counterproductive.
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Breathing:
- Correct: You should be breathing through your nose, not your mouth. Nasal breathing is essential for the benefits of mewing.
- Incorrect: Mouth breathing negates the effects of mewing and can contribute to other health issues.
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Posture:
- Correct: Maintain good posture - a straight back, relaxed shoulders, and a slightly tucked chin (without straining). Good posture supports proper tongue posture.
- Incorrect: Slouching or forward head posture can hinder your ability to mew correctly.
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Muscle Fatigue (Initially):
- Correct (Initially): You might experience some muscle fatigue in your tongue and neck as you get used to holding the correct posture. This is normal initially.
- Incorrect (Long-Term): If you consistently experience pain or significant discomfort, you might be mewing incorrectly.
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Progress Over Time:
- Correct (with Time): Over time, mewing should become more natural and require less conscious effort. You may notice changes in your facial structure (though results vary and are not guaranteed) such as a more defined jawline.
- Incorrect (with Time): If you haven't noticed any improvements after consistently mewing for an extended period (months), reassess your technique.
How to Check Your Mewing Technique:
- Record Yourself: Use a mirror or record a video of yourself to observe your tongue position and posture.
- Self-Assessment: Regularly check in with the points above (tongue placement, lip seal, etc.) to ensure you're maintaining proper form.
- Consult Professionals (Optional): Some dentists, orthodontists, or myofunctional therapists are knowledgeable about mewing and can provide feedback on your technique.
Remember that mewing is a process, and it takes time and practice to develop the correct muscle memory. Be patient, persistent, and consistent, and regularly evaluate your technique.
