5 Habits That Will Change Your Face Structure

Overview

The presenter argues that facial appearance is influenced not only by genetics but also by long-term oral and posture habits. He recommends the following practices while acknowledging that results are not guaranteed.

Recommended Habits

1. Tongue posture (“mewing”): Rest the whole tongue against the roof of the mouth, with the lips together, teeth lightly touching, and breathing through the nose. To find the position, he suggests smiling widely and swallowing several times. He recommends practicing brief, one-minute presses rather than straining all day. He connects this practice to bone remodeling, citing Wolff’s law and mechanotransduction.

2. Chewing: Chew each bite around 20–30 times and include tougher foods. He also mentions mastic gum, cautioning against overuse, and suggests gently bringing the lower jaw forward while chewing.

3. Swallowing: Aim to swallow with the tongue without visibly tightening the lips, cheeks, or muscles under the chin. To check, he suggests swallowing in front of a mirror while lightly touching the cheek and the area under the chin.

4. Nasal breathing: Keep the mouth closed and breathe through the nose, which the presenter says helps maintain tongue posture. He suggests trying a four-second inhale and six-second exhale, and setting phone reminders to check breathing, tongue position, and posture. He does not strongly recommend mouth taping, preferring to address underlying nasal-breathing difficulties.

5. Posture and sleep position: Avoid prolonged sitting and maintain the spine’s natural curves rather than forcing a rigidly straight posture. He suggests practicing the seiza sitting position for at least a minute a day and side-sleeping with a pillow between the knees. He argues that forward-head posture and sleeping on the back can interfere with breathing and tongue position.

Caution

These are the presenter’s recommendations and claims, not a guarantee of changes to facial structure. Avoid forceful jaw or tongue exercises. Consult a qualified clinician about breathing problems, palate expansion, or mouth taping, especially if you have nasal obstruction or sleep-related breathing issues.

Presenter and Sources

Presenter: Nolan M. (channel). The presenter also refers to Wolff’s law and mechanotransduction.