The Relaxation Technique That Can Improve Your Oral Health (And You Didn’t Even Know It)
Do you have jaw pain when you wake up? Mysterious headaches that appear without explanation? Feelings of worn or even chipped teeth? It could be your fault… or rather, your brain. Bruxism – the clenching or grinding of the teeth, usually at night – is a more common problem than you might think and is often linked to stress and anxiety.
But what if there was a simple, medication-free solution to this problem? What if some relaxation techniques could not only reduce the impact of bruxism, but also improve your oral health indirectly? It sounds too good to be true, but science confirms it: mindfulness and other relaxation practices can be powerful allies for your teeth.
What is Bruxism and Why is it a Problem?
Bruxism isn’t just a bad habit – it’s a condition that can lead to serious problems such as:
– Accelerated tooth wear – Enamel can become damaged, making teeth more vulnerable to decay and sensitivity.
– Jaw and head pain – Constant tension can result in persistent pain and even contribute to temporomandibular joint (TMJ) dysfunction.
– Tooth cracks and fractures – In severe cases, excessive clenching can cause cracks in the teeth, leading to the need for fillings or dental crowns.
– Sleep disorders – Bruxism affects the quality of rest and can aggravate other conditions such as sleep apnoea.
A questão é: como é que se pára algo que se faz inconscientemente, muitas vezes durante o sono?
Mindfulness and Relaxation: The Secret to a Healthier Smile
The answer may lie in the way your body responds to stress. The sympathetic nervous system, responsible for alertness and stress response, is often overactive in people with bruxism. Techniques such as mindfulness, deep breathing and progressive muscle relaxation help activate the parasympathetic nervous system – the one that tells your body to relax.
📌 Study published in the Journal of Oral Rehabilitation: Mindfulness practices have been shown to significantly reduce jaw muscle tension and the frequency of nocturnal bruxism.
Here are some scientifically proven techniques to reduce the impact of stress on your oral health:
1. Mindfulness: The Art of Being Present (And Relaxing Your Jaw)
Mindfulness isn’t just a fad – it’s a practice validated by science. Studies show that mindfulness meditation reduces cortisol levels (the stress hormone) and promotes a state of deep relaxation.
How to apply it in everyday life:
- Do a ‘body scan’ before bed: close your eyes and consciously relax every part of your body, including your jaw.
- Whenever you notice tension in your mouth or face during the day, take a break and breathe deeply.
- Keep your tongue positioned on the roof of your mouth (without touching your teeth). This position prevents unconscious clenching of the jaws.
2. Diaphragmatic Breathing: The Natural Soother
The way you breathe has a direct impact on your nervous system. Diaphragmatic breathing, where you use your abdomen instead of your chest, reduces sympathetic nervous system activity and promotes muscle relaxation.
How does it work?
- Inhale through your nose for 4 seconds, expanding your stomach.
- Hold the air for 4 seconds.
- Exhale slowly through your mouth for 6-8 seconds.
- Repeat for 5 minutes before going to sleep.
This technique not only improves sleep quality, but also reduces tension in the jaw, reducing the risk of teeth grinding during the night.
3. Progressive Muscle Relaxation: Switch off Stress Before Sleep
Progressive Muscle Relaxation (PMR) is a technique developed to relieve tension built up in the body. It consists of contracting and relaxing muscle groups sequentially.
How to apply?
- Before going to sleep, clench your fists tightly for 5 seconds and then slowly release them.
- Repeat the same process on your arms, shoulders, neck and, of course, jaw.
- When you reach the jaw, clench your teeth slightly for 5 seconds and then release completely.
Studies indicate that this technique can reduce episodes of nocturnal bruxism by up to 60 per cent when practised regularly.
4. Facial and Jaw Stretches
Yes, your jaw needs stretching too! Simple movements help relieve tension and improve the mobility of the temporomandibular joint.
Try it:
- Yawning on purpose – Open your mouth wide and hold it for a few seconds.
- Massage the jaw muscles with your fingers in a circular motion.
- Push your chin down with your fingers to feel a slight stretch.
Doing these exercises daily can reduce the feeling of tension and prevent pain associated with bruxism.
Real Results – What Does the Science Say?
📌 Study published in the Journal of Oral Science: Patients who practised mindfulness and relaxation techniques for 8 weeks showed a 47% reduction in nocturnal bruxism activity.
📌 Research in the journal Clinical Oral Investigations: Progressive muscle relaxation has been shown to be as effective as the use of occlusal drops in reducing symptoms of moderate bruxism.
Conclusion: A Relaxed Body is a Healthy Smile
If you suffer from bruxism or jaw tension, the solution may be far from conventional treatments and closer to your emotional state. Relaxation techniques, when practised regularly, not only help to reduce teeth grinding, but also improve sleep quality and promote better oral health in the long term.
So the next time your jaw feels tense or you wake up with a headache, remember: relax, breathe and give your body the chance to let go. Your teeth will thank you!
Scientific references
1.Prado-E-Silva, L., et al. (2025). “Higher Levels of Dispositional Mindfulness Are Associated With More Effective Ecological Momentary Intervention Outcomes in Reducing the Frequency of Awake Bruxism Behaviours.” Journal of Oral Rehabilitation. Link
2.Bergmann, A., et al. (2020). “Effect of Treatment With a Full-Occlusion Biofeedback Splint on Sleep Bruxism and TMD Pain: A Randomized Controlled Clinical Trial.” Clinical Oral Investigations. Link
3.Vieira, M. A., et al. (2021). “Ansiedade como fator etiológico do bruxismo – revisão de literatura.” Research, Society and Development. Link
