Dental visits can cause significant stress for many patients, particularly those with anxiety, phobias, trauma histories, or sensory sensitivities. While sedation and distraction techniques are valuable tools, one often overlooked method of support is progressive muscle relaxation (PMR). This evidence-based technique helps reduce physical tension and calm the nervous system, making it a powerful companion to compassionate dental care.
At McLevin Dental in Scarborough, we welcome and encourage integrative strategies like PMR to help patients feel safe and grounded during their appointments. In this blog, well explore what PMR is, how it helps in a dental setting, and how you can use it before and during your next visit.
What Is Progressive Muscle Relaxation?
Progressive muscle relaxation is a simple but effective technique that involves tensing and then relaxing specific muscle groups in a controlled, step-by-step manner. By moving through different parts of the bodysuch as the hands, shoulders, or jawPMR helps you become more aware of where youre holding tension and teaches the body how to let it go.
This process:
Activates the parasympathetic nervous system (the bodys calming response)
Decreases heart rate and breathing rate
Reduces muscle stiffness and jaw clenching
Helps interrupt cycles of anxious thinking and physical tension
Supports a greater sense of bodily control during treatment
Why PMR Is Useful in Dental Care
Dental anxiety often triggers a full-body response: clenched jaws, tight shoulders, shallow breathing, or racing thoughts. PMR can counteract these symptoms by giving your body and mind a calming, structured focus.
Its particularly helpful for:
Patients who feel tense or frozen in the chair
Those with general dental anxiety or phobia
Patients who dislike the feeling of being physically out of control
People who respond well to body-based coping strategies
Anyone who wants to lower baseline stress before treatment begins
How to Use PMR Before a Dental Appointment
Practicing progressive muscle relaxation before arriving at the clinic can prepare your body for a calmer experience. Heres a simple guide:
Find a quiet place where you can sit or lie comfortably.
Close your eyes and take a few slow, deep breaths.
Start at your feet, gently tensing the muscles for 510 seconds (curl your toes or tighten your calves), then slowly release for 1520 seconds.
Move upward, repeating the process in each muscle grouplegs, hips, abdomen, shoulders, arms, hands, jaw, and face.
Focus on the release, noticing how your body softens and relaxes with each cycle.
End the practice with a few deep breaths and a gentle affirmation, like I am safe, and I am in control.
Even a 510 minute PMR session before your appointment can reduce the intensity of physical anxiety.
Using PMR in the Dental Chair
PMR can also be used discreetly while youre in the chair, especially during waiting periods or breaks between treatment steps. You can:
Tense and release your hands or feet under the blanket or gown
Clench and relax your thigh or stomach muscles without moving much
Roll your shoulders gently or press your tongue to the roof of your mouth and then release
Coordinate with your breathinginhale as you tense, exhale as you let go
These subtle movements can help you stay present and reduce discomfort or panic responses, even during longer procedures.
How McLevin Dental Supports Relaxation Techniques
At McLevin Dental, we encourage you to bring the tools that help you feel safe. Our team can:
Give you time before your appointment to use PMR in a quiet room
Offer guidance or support if you want to practice during treatment breaks
Pair PMR with other calming tools like music, weighted blankets, or hand signals
Respect your pace and pauses as you work through fear or physical tension
Whether you prefer self-regulation or guided support, were here to help you feel grounded and in control.
Tips for Getting the Most from PMR
Practice regularly at home, not just before appointmentsthis builds body awareness and relaxation skills
Pair PMR with calming music or guided audio to make it easier
Use it as part of a broader dental anxiety plan, including safe words, breaks, and open communication with your provider
Let us know if you’d like a few extra minutes before or after treatment to engage in a calming practicewere happy to accommodate
Final Thoughts
Progressive muscle relaxation is more than a stress-relief trickits a body-based way to reclaim comfort and control during what can be a vulnerable experience. At McLevin Dental in Scarborough, we value every patients need for emotional and physical safety. If anxiety or tension has kept you from care, techniques like PMR can help you return on your own terms.