by Carole Jackson, Bottom Line Health
Yawning is something we mostly stifle — after all, itâs embarrassing to yawn in the face of another as if to announce that you didnât get enough sleep or, worse, that youâre bored. Thatâs a shame — because researchers have discovered that the humble yawn is a major contributor to mental alertness… keeps our brains properly cooled (literally)… and helps us to shift from one activity to another, even to adjust from one time zone to another. They recommend using yawning consciously as a tool to make life better. For example, yawn soon after awakening to rev up your brain for the day or at night to help calm yourself and promote sleep.
Â THE SCIENCE OF THE YAWN
Â Most people believe that we yawn to bring oxygen from the air into the body, but thatâs wrong, says psychotherapist Patt Lind-Kyle, MA, the author of Heal Your Mind, Rewire Your Brain. She calls yawning an “exercise for the brain” based on the growing number of studies that have found that it facilitates mental efficiency. Yawning does its magic by literally forcing extra blood directly to the brain. When you yawn, your facial muscles broadly contract and then relax, and this action pushes oxygen-rich blood into the brainâs prefrontal cortex, the location of the “executive function” that covers planning, organization, decision-making, personality expression and many other crucial activities.
Â The yawn also sends blood to stimulate an area called the precuneus, which is involved in consciousness along with memory and motor coordination. As far as serving to cool the brain, a 2007 study at State University of New York-Albany found that performing difficult mental tasks, such as processing lots of information, actually increases brain temperature. Though weâre all familiar with the way ongoing mental labor can trigger yawning, itâs not because it is tiring. Again, the yawn sends blood to the brain to curtail its rising temperature, which is how it helps to maintain mental efficiency. Interestingly, both yawning and body thermoregulation seem to be controlled by the same area of the brain, the hypothalamus.
Â Putting Your Yawns to Work
Â Okay, so now we know that yawning can increase our efficiency in a number of areas… how can we take better advantage of this? Just decide to yawn and then do it — and I mean do a real face-stretcher! Iâll tell you how in a moment, but first here are some situations in which Lind-Kyle suggests adding a yawn…
Â Â Â Â Â Â Â To stimulate better thinking. When you are preparing for an exam, a presentation or an important conversation, you can enhance your performance by yawning several times first. During an exam, donât be shy about yawning when you find yourself losing focus or starting to stumble in your thoughts — it will help.
Â Â Â Â Â Â Â To reduce jet lag and reset energy levels. At 20 weeks gestation, fetuses start to develop a wake/sleep pattern and as part of the process, they yawn… a lot. Lind-Kyle says that we can consciously use yawning to help reset our wake/sleep patterns, including when suffering jet lag. To start, yawn five times or so as soon as you get off the airplane. When youâve experienced how well this refreshes you, Lind-Kyle says you may soon begin to do it intuitively — youâll find yourself yawning whenever you feel yourself starting to drag. She says that yawning can be used in this manner to help you acclimate to high altitudes and to reset your energy level as you switch from one activity to another, such as from sleep to wakefulness.
Â Â Â Â Â Â Â To improve your mood… and, possibly even your relationships. Yawning is associated with increased levels of dopamine, the neurotransmitter released from the hypothalamus that is associated with pleasure, motivation and sociability. Lind-Kyle says that when two people yawn together, it can help diminish tension in the relationship… and fortunately, yawning is highly contagious, so itâs easy for both of you to get in on the act. If nothing else, a shared yawning session should make for a few ice-breaking laughs.
Â Â Â Â Â Â Â For relaxation. Curiously, although yawning serves to stimulate the brain, a deep yawn and wide stretch also relax the body. Lind-Kyle, who leads meditation classes, always starts with a healthy yawn, which she says gets people relaxed quickly. She said that bringing on a few deep yawns at bedtime may help you get to sleep.
Â How to Bring on a Yawn
Â We think of yawns as automatic, but itâs surprisingly easy to make yourself yawn…
Â Â Â Â Â Â Â Focus thoughts on yawning. Yawns are not only contagious from person to person — even thinking about a yawn can help trigger one, says Lind-Kyle. Close your eyes and picture a yawn, or say the word “yawn” repeatedly to encourage one.
Â Â Â Â Â Â Fake a yawn… or two… or three until a real one sets in. Lind-Kyle says she generally gets a real yawn after one or two fakes, but however long it takes, stick with it — it will happen.
Â Â Â Â Â Â Â Consciously slow your breathing. The decreased oxygen may help trigger a yawn — flaring your nostrils as you breathe in may make this happen faster.
Â And finally, the best yawn is one you fully experience, Lind-Kyle says. So go all the way — open your mouth wide, scrunch your face fully, and take a deep, full breath. Just be ready to explain yourself if youâre in company!
Patt Lind-Kyle, MA, psychotherapist based in Nevada City, California, and author of Heal Your Mind, Rewire Your Brain (Energy Psychology Press).