Being able to self regulate is an important skill.  It allows us to monitor our feelings and states of agitation, and to take steps to calm those reactions or stabilize them.  Depending on a lot of factors, people of all ages possess different abilities to self regulate. Below are some suggestions for training a relaxation response that range from fully independent to those needing cues or help from caregivers.  Before you start on any of the desensitization training boxes, relaxation training should be well established.

1.  Diaphragmatic Breathing:  

Here is a good link to a Youtube video outlining this technique.  It is easy to learn for both children and adults. As it does not require any supplies, it can be done anywhere as a successful relaxation technique.  The great thing about diaphragmatic breathing, or “belly breathing,” is that it is incompatible with the stress response. When we are scared, we end to breathe using short breaths in our chest. By slowing our breathing using our belly, we combat the effects of fear, and relaxation is induced.

2.  Progressive Muscle Relaxation:  

For those who tend to experience stress in their arms, legs, shoulders and muscle systems, PMR can be an effective way to induce relaxation.  This particular technique can be really effective for those with sensory issues. The following video focuses on a guided relaxation exercise, focusing on all of the muscle groups and relaxing them.  For those with sensory issues, the results of the video can be enhanced by first tensing the muscle group and then holding it to the count of five before releasing. This can enable a greater sense of relaxation.

3.  Caregiver assisted relaxation:  

During the dental visit, it is natural for the client to be a little more anxious than during your desensitization training.  Establishing a trust word or gesture as a reminder to engage in self-regulation or relaxation can be helpful. For some this will be a verbal cue such as “soft body” or “deep breaths”, and for others, touch, either firm or soft on shoulders, belly or limbs.  Some clients find touch very reassuring, others become more agitated, so knowing your client’s preferences beforehand is very helpful.