There’s something about tenacious calc on the lower anteriors or buccals of max molars that apparently makes me forget breathing is necessary. 😂

I’ll be scaling away, completely focused on getting that last stubborn spot, when I suddenly catch myself holding my breath.

And I have to remind myself to actually breathe.

I know I’m not intentionally doing it. I’m concentrating, trying to maintain good access, and probably putting more effort into the task than I realize.

But it got me thinking about how often our breathing changes throughout a clinical day without us even noticing.

And what might that be doing to muscles that are already working pretty hard?

What happens to our breathing when we’re concentrating?

Think about the last time you were working on a really difficult area.

Maybe you were trying to reach a distal surface, working around a tongue that wouldn’t cooperate, or removing calc that seemed determined to stay exactly where it was.

Were you breathing normally?

I know I’m not always.

When we’re really focused on a task, breathing can become almost secondary to whatever we’re trying to accomplish. We may subconsciously hold our breath, take shallower breaths, or breathe more through the upper chest. Add the physical effort of scaling, and it’s easy to see how it might happen.

And in dental hygiene, we’re constantly balancing concentration with physical effort.

We’re adjusting our position, maintaining a steady grip, working within a very small field, and trying to keep patients comfortable at the same time.

It’s worth paying attention to what our breathing is doing during all of that.

The connection between breathing and muscle tension

We tend to think of breathing as something our lungs do automatically, but there’s quite a bit of muscular activity involved.

The diaphragm is our primary breathing muscle during relaxed breathing. As it contracts, it moves downward, helping expand the lungs. The rib cage moves, too, with help from muscles between the ribs.

But the diaphragm isn’t the only muscle involved.

Muscles in the neck and upper chest, including the scalenes and SCM, can also help with breathing, especially when we’re working a little harder to breathe.

Sound familiar?

Those are some of the same areas that tend to feel tight or overworked after a day of treating patients.

Now, that doesn’t mean shallow breathing is causing your neck and shoulder pain. Dental hygiene already places considerable physical demands on those muscles through positioning, repetitive movements, and sustained muscular effort.

But breathing mechanics could be another piece worth considering, especially if you tend to breathe primarily through your upper chest.

And if you’re already holding tension in your neck, shoulders, or jaw, it makes sense to pay attention to whether your breathing changes alongside it.

What happens when you finally exhale?

Have you ever finished a difficult area and realized you were holding your breath only because you suddenly let out a huge exhale?

That’s the part I find interesting.

Sometimes, when I catch myself holding my breath, I also notice how much effort I’m putting into everything else.

My grip might be tighter than necessary. My shoulders might be raised. My jaw might be clenched.

And when I consciously exhale, it’s another opportunity to practice a little mindful awareness of what my body is doing. 

There’s a reason slower breathing can feel calming. Our breathing and nervous system are closely connected, and research suggests that slowing our breath can influence the body’s relaxation response.

But you don’t need to turn every breath into an exercise to benefit from paying attention to it.

Sometimes, just realizing you’ve been holding your breath is enough to remind you to ease up a little.

Try it during your next clinical day

I’m certainly not suggesting you stop scaling every few minutes to practice a breathing technique. Most of us are already trying to figure out how to finish our notes, turn over the room, and make it to the bathroom before the next patient!

Instead, pay attention the next time you’re working on something that requires a little extra effort.

Maybe it’s that stubborn calc. Maybe you’re trying to get better access to a difficult surface.

Notice whether you’re holding your breath or breathing shallowly.

If you are, allow yourself to exhale without forcing it. Then see if you can continue breathing comfortably while you work.

While you’re at it, check your grip, shoulders, and jaw. Are you using more effort than you need?

You might find that taking a breath helps you recognize tension you hadn’t even noticed.

Of course, breathing won’t fix poor ergonomics, an awkward working position, or the physical demands of a full schedule. Those still deserve attention.

But it’s one more thing we can become aware of without adding another task to an already busy day.

And when the clinical day is over?

Our breathing doesn’t suddenly become irrelevant when we put our instruments down.

After hours of concentrating, interacting with patients, and managing the physical demands of hygiene, some of us get home feeling exhausted while our bodies still seem to be in work mode.

That’s one reason I like incorporating breathwork into recovery practices. Taking a few minutes to slow down and breathe comfortably can help create a transition between the demands of patient care and the rest of the day.

It’s also something I incorporate into Breathe & Balance, my yoga-based recovery program for dental hygienists, alongside gentle mobility and guided relaxation.

But during your next clinical day, you don’t need to think about any of that.

Just pay attention the next time you’re working on tenacious calc and catch yourself holding your breath.

Take the breath.

And maybe check whether you’re death-gripping that mirror while you’re at it! 💜