What is yawning?
Yawning is an involuntary process that occurs when we open our mouths wide and breathe in deeply. It often involves stretching and closing the eyes. Yawns are contagious – when we see someone else yawn, it makes us want to yawn too. Researchers believe yawning helps regulate alertness and promote deep breathing.
Why do we yawn?
There are several theories about the purpose of yawning:
- To take in more oxygen – Yawning brings cool air into the lungs which may help stimulate and wake us up.
- To regulate brain temperature – Yawning cools down the brain after getting too hot.
- Social bonding – Contagious yawning promotes empathy and social closeness.
- To flex muscles – Stretching the jaw and facial muscles may relieve muscle tension and prepare the body to take action.
Overall, yawning appears to be a way to change our arousal state and physiology to become more alert and attentive.
How to yawn deeply
Here are some tips to promote deeper, more satisfying yawns:
Relax the face and jaw
Let your mouth hang open instead of deliberately opening it. Allow your facial muscles to relax rather than tensing them. This prevents inhibitions and allows you to reach full extension.
Inhale through the mouth
Breathe in slowly and deeply through the mouth rather than the nose. This maximizes air intake. Time the inhalation to last the duration of the yawn.
Stretch out the arms
Raise your arms overhead with hands clasped and really stretch your body. This helps extend the yawn and provides a satisfying full body relief.
Close the eyes
Letting your eyes close prevents distraction and allows you to focus on the yawn. It may also help trigger the reflex.
Find triggers
Look for things that will induce an involuntary yawn. Watching yawning videos, reading about yawning, or thinking about being sleepy can help precipitate a natural yawn.
Yawn in response
Don’t suppress an oncoming yawn. Let it flow naturally without restraint. Respond to others’ yawns by joining in. This builds a positive feedback loop.
Time it right
Yawn when you are relaxed and not busy with an activity requiring concentration. Yawning when already drowsy and in a restful state will be most satisfying.
Breathe out slowly
Complete the yawn with a long, gradual exhalation through the mouth. Allow the breath to fully empty the lungs.
Optimal conditions for deep yawns
Certain environments promote deeper, more complete yawning:
- When you are relaxed or getting sleepy
- In comfortable temperatures
- Early morning or late evening
- Alone or in the company of close friends and family
- After meals
- During transitions between activities
Being well-rested, calm, and comfortable means yawns can run their full course without interruption. Daily circadian rhythms also influence yawning.
Troubleshooting
If you have difficulty yawning deeply, try these troubleshooting tips:
Rule out medical conditions
Certain medical issues like nerve damage, stroke, or neck arthritis could affect your ability to yawn. Consult a doctor if you have pain or limited range of motion.
Loosen up tight muscles
Tension in the face, neck, shoulders, or back can inhibit full yawning. Try massage, applying heat pads, or doing gentle stretches to release tight muscles.
Manage stress and anxiety
High stress and anxiety levels interfere with the reflex to yawn. Try relaxing activities like deep breathing, meditation, or yoga to calm your mind. This allows the body to respond naturally.
Get more sleep
Fatigue and sleep deprivation can reduce yawning. Ensure you get adequate sleep regularly. Catch up on sleep on weekends if you have a sleep deficit.
Change medications
Some medications like stimulants, antidepressants, and sedatives can affect yawning. Consult your doctor about adjusting dosages or switching prescriptions if this is a side effect.
Practice regularly
Make time to yawn throughout the day, especially when tired or bored. The more you yawn fully, the more the behavior will become conditioned.
Health benefits
Deep, powerful yawning has many health advantages:
- Improves alertness and stimulates the brain
- Enhances respiratory function and oxygenation
- Increases circulation
- Releases tension in muscles and joints
- Reduces stress and induces relaxation
- May lower blood pressure
- Promotes digestion after eating
- Heightens sensory focus and attention
The physical stimulation of a full yawn is like getting a power boost for both mind and body.
Conclusion
Yawning deeply is simple but requires overcoming social inhibitions that deter us from yawning loudly and widely. By relaxing the body completely rather than stifling yawns, we can allow this innate process to fully run its course. Pay attention to conditions where yawning comes naturally and practice extending the duration of inhalation and exhalation. With time, the capacity for deep yawning will strengthen. Yawn away whenever the urge strikes for a dose of mental and physical renewal.
| Tips for Deep Yawning | Benefits |
|---|---|
| Relax the face and jaw | Maximizes air intake |
| Inhale through the mouth | Improves oxygenation |
| Stretch out the arms | Provides full body relief |
| Close the eyes | Helps trigger the reflex |
| Find triggers | Precipitates natural yawns |
| Yawn in response | Builds positive feedback loop |
| Time it right | More satisfying when already relaxed |
| Breathe out slowly | Empties the lungs fully |