Relaxation and breathing techniques

Breathing techniques (with practical examples)

Breathing is one of the most powerful and accessible tools you have, because it directly influences your nervous system.

A simple and effective technique is slow nasal breathing with a longer exhale:

• Breathe in slowly through your nose for 4 seconds

• Breathe out slowly through your mouth for 6–8 seconds

• Repeat this for a few minutes

The longer exhale is key, it signals to your body that you are safe, helping reduce heart rate and muscle tension.

Example at the dentist: You’re sitting in the waiting room and feel your anxiety building. Instead of trying to distract yourself immediately, you place one hand on your stomach and begin slow breathing. Within a few minutes, your body starts to settle, even if your thoughts are still a bit busy.

Another option is box breathing:

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds

This structured rhythm can be helpful if your mind feels scattered.

Guided imagery

Guided imagery involves mentally placing yourself somewhere safe and calming. The goal is not just to “think of a nice place,” but to fully engage your senses.

Example: You imagine yourself lying on a quiet beach. You notice the sound of waves, the warmth of the sun on your skin, and the feeling of sand beneath you. You might picture the rhythm of the waves matching your breathing.

Some patients like to prepare this in advance, even choosing a specific place they return to each time.

At the dentist: During treatment, instead of focusing on the sounds around you, you bring your attention back to that beach scene. Each time your mind drifts, you gently return to it. Over time, this becomes easier and more automatic.

You can also use guided recordings through headphones, which can help structure this process.

Mindfulness (with examples)

Mindfulness is slightly different. Rather than escaping the situation, it involves staying present and observing what’s happening without judgement. This can sound counterintuitive, but it’s very effective in reducing the “spiral” of anxiety.

Example: Instead of thinking, “This is terrible, I can’t handle this,” you notice:

• “My heart is beating faster”

• “I feel tension in my shoulders”

• “There’s a buzzing sound”

You’re not trying to change these sensations, just observing them. This reduces the emotional charge attached to them.

A simple mindfulness technique is focused attention on breathing:

• Notice the feeling of air entering your nose

• Notice your chest rising and falling

• When your mind wanders (which it will), gently bring it back

  
  

At the dentist: You might focus on the rhythm of your breathing or the feeling of your hands resting on your lap. Even if there are uncomfortable sensations, you treat them as temporary experiences rather than threats.

Putting it together

These techniques are not about eliminating anxiety completely. It’s normal to still feel nervous. The goal is to reduce the intensity so that the experience feels more tolerable and within your control.

Many people find that combining techniques works best. For example:

• Slow breathing + music

• Guided imagery + headphones

• Mindfulness + agreed stop signals

  
  

Like any skill, relaxation improves with practice. Trying these techniques outside the dental setting, even for a few minutes a day, can make them much easier to use when you actually need them.

Over time, these tools can help shift your experience from something overwhelming to something you feel more capable of managing.

Written by Dr Trent Davidson and Dr Helen Fisher from Mindset Dental in Brisbane 2026