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!
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.
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.
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.