Quick Breathing Exercises to help you relax at the dentist

It’s quite common to feel like you can’t breathe propely when you are anxious about things. This can lead your chest to feel tight and this only increases the feeling of panic!

There are a few breathing exercises you can practice that will help you relax for your dental visit. You can practice them any time, personally I find them helpful while in a long queue at the Post Office or for the ladies loo!

1. Breathe to a count. Its a way of getting you to breathe slower and more calmly. Breathe in for the count of 4, then out for the count of 6. (Hint: keep the count lengths the same, don’t rush the second one) then again: In for 4, and Out for 6. And again. When you have got that down to a fine art slow down your counting. See how much calmer you feel.

2. Breathe a rectangle. This is my personal favourite because I learn things ‘visually’. Its the same as the 4:6 method above but instead of counting a visualise drawing a rectangle, and breathe in on the short side of the rectangle, and out along the long side of the shape. I make sure I picture my drawing pencil really clearly as this helps me focus on drawing the rectangle with my breath. As I calm I make the rectangle bigger and bigger to slow my breathing down.

3. Square Breathing. This method involves breathing in for 4, then holding for 4, and breathing out for 4, and holding for 4. In 4, hold 4, out 4, hold 4, etc. And on you go. This takes focus, especially the holding parts, which is very good for calming you down.

Doing these kind of exercises while waiting for your dental appointment, while in the dental chair having a filling, or even before you phone for an appointment will really help you manage your fear.

Why are people scared of the dentist?

I have been a dentist for 26 years now. For most of that time I have looked after people who would describe themselves as ‘dental phobics’. I seem to have ‘a way’ of helping them or more accurately, helping them to help themselves.

Why are people scared of the dentist?

There are as many answers to this question as there are people who are scared!

I always ask people about their experiences as the dentist and why they feel like they do. Peoples answers usually revolve around their own dental history. A difficult dental extraction, feeling pain during their treatment, or feeling like they were being ‘told off’ for the state of their mouth. Quite often childhood experiences and the ‘school dentist’ feature heavily.

Sometimes a relative had a tough time at the dentist and the fear has been passed on.

Some fears are more general such as not being in control, loud noises or fear of water. These can manifest as dental fears and grow to become an issue at the dentist when its not really the dental treatment that is the cause.

Its helpful to try and understand your fear, where it comes from, particular triggers for you. That way you can share this information with your dentist and learn to manage it skilfully.

Some people I treat want to know every little thing I am doing, in as great a detail as I can provide it. For them, this knowledge makes them feel safe. Other people really dislike knowing what I am doing and prefer it if I keep a running commentary about what my kids are doing after school, or what’s going on with my boiler at home; anything apart from what I am doing in their mouths. You can see how important it is that we both know about their particular preferences.

By knowing what you find hard we can work together to make your experience the best it can be.

We can only do this if you understand your fear, and tell me as much as you can about it.