Alia Osseiran, D.M.D., is an alternate delegate for the ADA House of Delegates’ 17th District and her local West Coast District Dental Association in Florida. She also serves on the ADA Large Group/Multi-Site Practice Engagement Task Force and has her 200-hour yoga teacher certification. When not at work, she can be found exploring the wild or teaching health education to children through her nonprofit.
Stress in dentistry is inevitable. New procedures, anxious patients and the mental load of making split-second clinical decisions can take a toll. Stress accumulates throughout the day, and without an outlet, it leads to exhaustion.
Fitness watches remind users to stand and move every hour. We need a similar system for mental health resilience. Try my solution. It is simple, effective and backed by science: diaphragmatic breathing.
This one trick can instantly reduce anxiety
Diaphragmatic breathing, also known as belly breathing, engages the diaphragm to take deeper, slower breaths. It directly influences the autonomic nervous system. When patients — and dentists — are anxious, the sympathetic nervous system (remember “fight, flight or freeze”) goes into overdrive, triggering shallow breathing, increased heart rate and muscle tension.
Deep breathing shifts the body toward the parasympathetic nervous system. Activating the vagus nerve lowers cortisol levels, slows the heart rate and reduces blood pressure. The downstream effects include better oxygenation, relaxed muscles and a greater sense of control over discomfort.
The mind-mouth-body connection plays a crucial role for our patients. Stress and anxiety manifest physically, even as increased pain perception. I walk each of my patients through a few deep breaths each time I administer anesthetic. Teaching patients to breathe deeply not only eases injections but also triggers positive downstream effects.
Building a habit: Breathe before you inject
The best way to build a habit is to anchor it to an existing one. Before administering an injection, I take a deep breath with my patient. This small moment of mindfulness benefits both of us. I feel calmer, and they feel more in control. Pro tip: For a double dose, you can also try a breathing break when waiting for the curing light to beep.
How to teach patients in less than 30 seconds
Walking a patient through diaphragmatic breathing is simple and requires no extra time in the schedule. As I put on my personal protective equipment and adjust the chair, I guide them through the following steps:
1. “Get comfy and wiggle in the chair.” Loosening up relieves tension.
2. “Your job today is to focus on your breath. Take a big breath in, pause, then breathe out.” Give them something simple to focus on.
3. “This time, even slower.” Slower breathing enhances relaxation.
By the time I am ready to begin the procedure, my patient is noticeably calmer. I feel calmer too.
Science proves this works
Diaphragmatic breathing is a proven method for reducing stress and anxiety. A quick PubMed search will reveal overwhelming evidence supporting its ability to lower cortisol levels, reduce depression and even aid in conditions like GERD and COPD. It is all connected — the mind, mouth and body.
Think fewer mental errors, improved focus and a more relaxed state of mind throughout the day.
Make this a habit and watch your stress levels drop
Some days, I struggle to find time to sip water. But there is never a day when I do not inject a patient. This technique requires no extra time and no expensive equipment. It is free, easy and immediately effective. Try it before your next procedure. You might be surprised at the results.
Find health and wellness resources at ADA.org/wellness.
I would like to add that inhaling through the nose allows a deeper diaphragmatic breath and stimulates nitric oxide release through the nasal passages. A Nobel prize was actually awarded for this research!
thank you!
And helps prevent my mirror from fogging up!
Thank you very much for talking about this and putting this out there. Congratulations on your 200 hours of training session completion. Enjoy the journey.
Smiles
Sheetal
Thank you! It was a really fun way to prioritize my yoga practice.
Bravo! I stand and applaud your Dental Psychosedation Technique! When we mindfully pursue to relax our body’s multiple minimum physiological baselines, we indeed approach that ‘Supreme Connectedness!’
Thank you! I hope that it helps you in your journey as well
As a practice owner, I can totally see the huge value in anything that helps both our team feel better and our patients feel more at ease.
The connection between our mind, mouth, and body, along with the science behind it, really hits home. Simple things, like guiding a patient through a few breaths before an injection, can truly make a difference in their anxiety and overall experience. Plus, it’s a great tool for our clinicians to manage their own daily stress.
Thanks for sharing Dr. Osseiran’s piece on diaphragmatic breathing. Her approach of anchoring the breathing technique to an existing habit – like administering anesthetic – is brilliant and practical. I really appreciate how she frames this as beneficial for both the patient and the provider, especially when we’re all dealing with cumulative stress throughout the day. The step-by-step guide is simple enough to implement immediately, and the fact that it takes less than 30 seconds makes it realistic even on the busiest days. This is the kind of actionable wellness advice that new dentists can actually use without adding more to their plates. Great reminder that small, intentional practices can make a real difference. Thanks for passing this along.