TikTok Trends vs. Science

Why This Matters

Breathing is something we do without thinking, yet how we breathe has profound effects on our health. Airway dysfunction is an epidemic—most people are completely unaware that their sleep struggles, chronic fatigue, jaw pain, and even behavioral challenges in children may be linked to an undiagnosed airway restriction.

For nearly a decade, I have been trained in identifying airway restrictions, and what I’ve seen is staggering—nearly every patient who has not been treated has some level of airway dysfunction. Yet most don’t recognize the symptoms because they were born with the restriction and have learned to compensate. These individuals excuse their struggles as minor annoyances when, in reality, their bodies are working overtime just to function.

Worse still, 9 out of 10 healthcare professionals are not trained to see these deficiencies for what they truly are. Patients seeking answers are often dismissed, told their symptoms are unrelated, or given temporary solutions that fail to address the root cause.

This is where social media trends come in—people are desperate for answers and turning to viral techniques like mewing, mouth taping, and jaw exercisers, hoping for real solutions. Platforms like TikTok, Instagram, and YouTube have fueled interest in DIY airway health hacks, bringing much-needed awareness to breathing dysfunction and facial development. But they also raise important questions:

✔ Do these viral techniques actually work?
✔ Are they safe for everyone, or could they cause harm?
✔ When should you try them at home, and when is professional evaluation necessary?

Let’s break down what the science says about these trends and how they fit into a real approach to airway health and facial development.

History of Airway Dentistry: From Sleep Medicine to Root-Cause Resolution

Airway dentistry began gaining recognition in the early 2000s, initially through sleep medicine management. Practitioners focused on managing sleep-disordered breathing with CPAP machines and oral appliances, which helped keep airways open but did not address why patients were struggling to breathe in the first place.

Over time, professionals realized that many patients were becoming dependent on these devices, their bodies losing the ability to regulate breathing naturally. Instead of getting better, their airways weakened further, requiring higher intervention rather than less.

This led to a major shift—what if we could resolve airway dysfunction rather than just manage it?

Researchers began looking at tongue posture, facial development, and jaw structure, finding a direct connection between oral posture and airway function. Myofunctional therapy and airway-focused orthodontics gained traction, providing preventative and corrective solutions rather than lifelong dependency on devices.

As airway dentistry evolved, practitioners realized that oral muscle function plays a crucial role in lasting improvement. Without proper tongue posture, nasal breathing, and balanced jaw development, airway dysfunction remains unresolved. This is where myofunctional therapy became a key piece of the puzzle.

Myofunctional Therapy: A Forgotten Solution Rediscovered

Myofunctional therapy is not new. It has existed for over a century, originally used in speech therapy and orthodontics. However, its role in airway health was largely overlooked until airway dentistry shifted its focus from managing sleep apnea to addressing root causes.

As professionals studied the muscles of the face, tongue, and throat, they discovered that weak or improper function in these areas could lead to serious airway issues. Patients who struggled with mouth breathing, snoring, sleep apnea, and jaw misalignment often had a poorly trained or underdeveloped oral muscle system. Without proper function, the airway remained compromised, leading to persistent dysfunction despite interventions like CPAP machines or oral appliances.

This led to a resurgence in myofunctional therapy, which focuses on retraining the muscles of the mouth and face to:

• Support nasal breathing

• Maintain proper tongue posture

• Strengthen airway stability

• Improve swallowing and chewing function

Unlike sleep medicine devices that simply manage symptoms, myofunctional therapy works to correct dysfunction at its source, allowing the body to regain control over its natural breathing patterns. By addressing oral muscle strength, tongue posture, and proper nasal breathing, myofunctional therapy plays a critical role in long-term airway health and development.

Mewing: Beyond the Social Media Hype

Mewing has gained popularity for achieving a chiseled jawline, but its benefits extend far beyond aesthetics. Social media often presents mewing as a quick fix for facial structure, but its true value lies in supporting proper tongue posture, jaw development, and airway health.

The principle behind mewing is that the tongue should rest entirely on the roof of the mouth with gentle suction, the lips should remain sealed, and breathing should occur exclusively through the nose. This posture helps guide the development of the upper jaw and palate, ensuring there is enough space for the airway and teeth.

When the tongue is properly positioned, the muscles of the face and jaw are activated in a way that naturally supports forward growth of the maxilla (upper jaw) and mandible (lower jaw). Over time, this defines the jawline, enhances cheekbone prominence, and reduces a recessed chin appearance—which is why mewing is often associated with a more chiseled look.

However, when the tongue rests too low in the mouth, the palate fails to expand correctly. Instead, it grows high and narrow, reducing nasal space and restricting airflow. This structural deficiency contributes to nasal congestion, sleep apnea, and even a deviated septum.

Many adults attempt to use mewing to reshape their facial structure, but results depend on age and individual anatomy. While proper tongue posture can improve breathing function and jaw alignment, significant structural changes are much slower in adults and often require myofunctional therapy, orthodontic intervention, or guided expansion techniques for meaningful improvement.

The Role of Diet in Jaw Development and Airway Health

One of the biggest contributors to weak jaws and crowded teeth is modern diet. In the past, people ate whole, nutrient-dense foods that required significant chewing effort—raw vegetables, meats, and properly prepared nuts. This naturally stimulated jaw development, keeping oral structures strong and airways open.

Today, processed and soft foods dominate, requiring little to no chewing effort. Over time, this has led to weaker jaw structures, narrower dental arches, and increased airway dysfunction. A diet lacking in essential nutrients further impacts bone density, facial development, and airway function across generations.

Weston A. Price’s research found that traditional cultures consuming nutrient-rich diets had significantly fewer dental issues, while modern diets led to weaker bones and facial underdevelopment. Additionally, generational nutritional deficiencies, as demonstrated by Pottenger’s Cat Study, show that poor diet impacts bone structure over multiple generations.

In children, poor nutrition contributes to low tongue posture, which is linked to ADHD, restless behavior, and self-soothing habits like thumb sucking or oral fixations. These behaviors may be subconscious attempts to expand the palate or stimulate serotonin production. Addressing diet is a crucial factor in preventing and supporting airway health, though once development is complete, diet alone cannot correct structural deficiencies—intervention may be necessary.

Trending Tools: Do They Work?

With the rise of airway health awareness, many DIY tools have gained popularity on social media, promising better breathing, improved jaw structure, and even a more defined facial profile. But do these trending techniques actually work, and are they safe for everyone? Let’s examine the most popular tools, their claimed benefits, and what the science says about their real impact.

Mouth Taping

Claim: Encourages nasal breathing and prevents mouth breathing at night.
Reality: Can be beneficial only if the airway is clear and unrestricted.

Mouth taping has gained traction as a way to reduce snoring, improve oxygenation, and enhance sleep quality by encouraging nasal breathing. However, if a person has undiagnosed airway obstruction—such as a deviated septum, enlarged tonsils, or chronic nasal congestion—forcing the mouth shut can worsen breathing difficulties and disrupt sleep.

Mouth taping should only be attempted after a proper airway evaluation. Those with structural nasal blockages or sleep apnea should avoid it without medical supervision.

Chin Straps

Claim: Keeps the mouth closed during sleep to stop mouth breathing.
Reality: Can worsen airway restriction if the tongue is not positioned correctly.

Chin straps are marketed as a solution for mouth breathing and snoring, but they do not address the root cause. If the tongue is not properly positioned against the palate, closing the mouth with a chin strap can cause the tongue to fall back into the airway, further restricting airflow.

For individuals with structural airway issues, chin straps can make breathing worse, especially during sleep. Instead of relying on a chin strap, assessing tongue posture, nasal patency, and airway function is a more effective approach.

Bite Chews & Jaw Exercisers

Claim: Strengthens jaw muscles and enhances jawline definition.
Reality: Can exacerbate TMJ pain, bite issues, and facial muscle imbalance in certain individuals.

Bite chews and jaw exercisers have become widely popular, marketed as a way to achieve a stronger jawline by building muscle mass. While these devices may enhance muscle tone, they do not change bone structure and can cause bite misalignment or joint dysfunction if used improperly.

For those who clench, grind, or have existing jaw tension, excessive use of these tools can overwork the masseter muscles, leading to TMJ pain, headaches, and uneven muscle development. Strengthening the jaw should be done strategically, with consideration of overall facial balance, airway health, and joint stability.

Myo Munchie & Tooth Pillow

Claim: Strengthens tongue and facial muscles for better oral posture.
Reality: Often beneficial for children, but adults may need additional therapies.

Myo Munchie and Tooth Pillow devices are designed to stimulate tongue and facial muscle function, helping to encourage proper chewing, swallowing, and oral posture habits. These tools are often recommended for children undergoing myofunctional therapy because they encourage tongue activation and promote jaw development.

For adults, however, these tools may need to be combined with targeted exercises to see meaningful improvements. Without guidance, they may provide limited benefits, particularly in cases of severe oral dysfunction or airway restriction.

When to Seek Professional Help vs. When to Try DIY Methods

Social media trends often promote do-it-yourself (DIY) airway health solutions, but not every technique is safe or effective for everyone. Understanding when to experiment at home and when to seek professional evaluation is crucial to avoiding unintended harm.

When to Seek Professional Help First

If you have any of the following symptoms, a professional airway evaluation is strongly recommended before attempting DIY techniques:

• Snoring, gasping for air during sleep, or persistent daytime fatigue – These may be signs of sleep apnea or another airway obstruction that requires specialized treatment. Mouth taping or chin straps could worsen the condition by forcing an already compromised airway to work harder.

• Chronic nasal congestion, frequent sinus infections, or a deviated septum – If nasal passages are obstructed, attempting nasal breathing techniques without addressing the root cause may lead to discomfort or ineffective results. An ENT (ear, nose, and throat specialist) or an airway-focused dentist can determine the best approach.

• Jaw pain, frequent headaches, or difficulty maintaining tongue posture – These symptoms may indicate TMJ dysfunction, muscle strain, or an underlying misalignment that should be properly assessed before using jaw exercisers or posture-correcting devices. A myofunctional therapist or TMJ specialist can help create a safe, tailored treatment plan.

• Bruxism (teeth grinding), clenching, or a history of bite issues – Devices like bite chews and jaw exercisers may worsen these conditions rather than improve them. A professional evaluation can determine whether strengthening the jaw is appropriate or if it will create additional imbalances.

• Mouth breathing that persists despite efforts to switch to nasal breathing – If you cannot comfortably breathe through your nose, there may be an underlying airway restriction that needs correction. Simply forcing the mouth closed with tape or a chin strap does not address the real issue.

When DIY Methods May Be Safe to Try at Home

For those without structural airway blockages or severe symptoms, some techniques may be safe to implement on your own. These include:

• Practicing nasal breathing throughout the day – If you habitually breathe through your mouth but have no medical obstructions, training yourself to breathe through your nose can be beneficial.

• Maintaining proper tongue posture (mewing) in a relaxed manner – Lightly resting the tongue on the roof of the mouth without excessive force can help support oral posture and jaw stability.

• Engaging in nasal breathing exercises – Simple breathwork techniques such as the Buteyko Method can help strengthen nasal breathing patterns and improve oxygenation.

• Using myofunctional exercises under guidance – If you’ve been instructed by a professional, continuing daily exercises at home can reinforce proper muscle function.

Final Thoughts

Social media trends like mewing, mouth taping, and jaw exercisers have brought much-needed attention to airway health, breathing patterns, and facial development. While some individuals may see benefits from these DIY methods, they are not one-size-fits-all solutions. Many people have underlying structural issues that cannot be corrected through viral techniques alone and require professional evaluation and treatment.

True airway resolution goes beyond quick fixes. The relationship between tongue posture, diet, breathing habits, and jaw development is key to long-term health. Without addressing the root causes of airway dysfunction—whether it be low tongue posture, an underdeveloped jaw, chronic mouth breathing, or structural nasal blockages—these trends may offer temporary changes but fail to provide lasting solutions.

If you’re looking to improve your airway health, the best place to start is awareness—pay attention to how you breathe, how your tongue rests, and whether you experience symptoms like snoring, fatigue, jaw pain, or nasal congestion. Small, intentional changes in breathing habits, posture, and muscle function can lead to meaningful improvements. However, lasting change often requires a combination of education, habit correction, and professional guidance.

For those experiencing ongoing symptoms or structural issues, seeking an evaluation from a myofunctional therapist, airway-focused dentist, or ENT specialist can provide a clearer path toward true, long-term airway health.

Airway health is more than a trend-it’s a lifelong foundation for better breathing, sleep, and overall well-being. My mission is to bridge the gap between awareness and real solutions, helping individuals take control of their health through education, habit correction, and professional guidance. Let’s continue this journey together-because every breath you take matters!