Respirare prima e durante la visita dal dentista
For dental nerves, slow nasal breathing with a longer exhale - in through the nose, out slowly - can ease the tension in the waiting room and in the chair, where you can keep it going quietly through your nose. Tell your dental team you are anxious; they can pace the appointment and pause when you need it.
Calm but able to follow instructions. Nasal, extended-exhale breathing works because you can do it with your mouth occupied.
What to try
- Slow nasal breathing with a longer exhale - it works with your mouth open.
- Equal breathing in the waiting room to settle before you go in.
Fast option
A few slow nasal exhales as you sit down, and a signal agreed with the dentist for when you need a pause.
Longer option
A few minutes of slow breathing beforehand, or a silent Apple Watch session that taps the rhythm on your wrist in the chair.
What to avoid
- Fast mouth-breathing, which can dry you out and add light-headedness.
- Holding your breath through a moment you dislike - keep the exhale slow instead.
Evidence and limitations
Slow breathing consistently lowers self-reported anxiety, and small dental studies point the same way. It is a comfort tool alongside - not instead of - talking to your dental team about anxiety and pain options.[1]
Safety
Tell your dentist if you are anxious or have a strong gag reflex - they can adjust. Breathing helps with nerves; it does not replace anaesthetic or clinical care.
In the app
A silent Apple Watch session is ideal here - the rhythm is a gentle tap on your wrist, so you can follow it with your mouth occupied.
Fonti
- How Breath-Control Can Change Your Life: A Systematic Review of Psycho-Physiological Correlates of Slow Breathing - Zaccaro A, et al., Frontiers in Human Neuroscience (2018). doi:10.3389/fnhum.2018.00353
- Breathing exercises for stress - National Health Service (UK)
Queste sono informazioni generali sul benessere raccolte dal nostro team editoriale, non un consiglio medico.