In moments of stress, many people instinctively reach for something to chew—whether it's biting fingernails, crunching on ice, or unwrapping a piece of gum. This behaviour isn't coincidental. The connection between chewing and stress relief runs deep, rooted in both physiology and psychology. But is there actual scientific evidence that chewing gum can help manage stress, or is it merely a comforting habit?
In this article, we'll examine what research tells us about gum and stress, explore the mechanisms behind its calming effects, and provide practical guidance for using chewing gum as part of your stress management toolkit.
What the Research Says
Over the past two decades, numerous scientific studies have investigated the relationship between chewing gum and stress. The findings are generally positive, though the mechanisms are still being understood.
A notable study published in the journal Physiology & Behavior found that participants who chewed gum during stress-inducing tasks showed significantly lower cortisol levels—the body's primary stress hormone—compared to non-chewers. The gum-chewing group also reported feeling less anxious and more alert.
Research conducted at Swinburne University in Australia demonstrated that regular gum chewing was associated with reduced stress and anxiety levels in working adults. Participants who chewed gum during their workday reported better mood and lower perceived stress, effects that persisted even during high-pressure periods.
Another study in the journal Appetite showed that chewing gum reduced cortisol levels by approximately 16% during mild stress and 12% during moderate stress conditions. Participants also showed improvements in alertness and self-reported stress levels.
While individual studies vary in their findings, the overall body of research suggests that chewing gum can provide modest but meaningful stress reduction benefits. Effects are most consistent for mild to moderate stress rather than severe anxiety disorders.
How Does Chewing Reduce Stress?
Several mechanisms likely contribute to the stress-relieving effects of chewing gum. Understanding these can help you use gum more effectively as a calming tool.
The Rhythmic Motion Effect
The repetitive, rhythmic motion of chewing appears to have inherent calming properties. This isn't unique to gum—repetitive motions like knitting, walking, or even rocking have long been recognised for their soothing effects. Scientists believe this rhythmic activity may help regulate the autonomic nervous system, shifting the body from "fight or flight" mode toward a calmer state.
The jaw muscles are richly supplied with nerve endings that connect to brain regions involved in stress regulation. Activating these muscles through chewing sends signals that may help modulate the stress response.
Cortisol Reduction
Multiple studies have documented lower cortisol levels in people chewing gum during stressful situations. Cortisol is released by the adrenal glands in response to stress and, while necessary for short-term stress responses, chronically elevated cortisol is associated with numerous health problems including anxiety, depression, weight gain, and weakened immunity.
By helping to keep cortisol levels in check during stressful situations, chewing gum may provide protective effects against the negative consequences of chronic stress.
Increased Blood Flow
As discussed in our article on gum and cognitive function, chewing increases blood flow to the brain. This enhanced circulation delivers more oxygen and nutrients to brain cells, which may help the brain cope with stress more effectively. Some researchers speculate that this increased cerebral blood flow contributes to the improved mood and reduced anxiety seen in gum-chewing studies.
- Rhythmic chewing: Activates calming nervous system responses
- Cortisol reduction: Lower stress hormone levels during challenging situations
- Increased blood flow: Better brain oxygenation for stress coping
- Sensory engagement: Pleasant flavour provides positive distraction
- Muscle release: Channelling tension through jaw muscles
Oral Gratification and Comfort
From a psychological perspective, the act of putting something in your mouth has deep associations with comfort and safety, tracing back to infant feeding and self-soothing behaviours. This isn't about regression—it's simply acknowledging that oral activity can trigger feelings of comfort at a fundamental level.
The pleasant taste and sensation of gum also provide a mild sensory pleasure that can serve as a positive distraction from stressful thoughts. This redirection of attention, even briefly, can help break the cycle of anxious thinking.
Tension Release
Many people unconsciously clench their jaw when stressed—a habit that can lead to headaches, jaw pain, and increased tension. Paradoxically, controlled chewing provides an outlet for this jaw tension, allowing the muscles to engage and release in a rhythmic pattern rather than remaining chronically clenched. This physical release may contribute to overall tension reduction throughout the body.
Using Gum Strategically for Stress Management
To maximise the stress-relief benefits of chewing gum, consider these evidence-based strategies:
Timing Matters
Anticipatory chewing: If you know you're about to face a stressful situation—a difficult meeting, a job interview, or a challenging conversation—start chewing gum about 10-15 minutes beforehand. This gives your body time to begin experiencing the calming effects before stress peaks.
During stress: Chewing gum while experiencing stress can help moderate your body's response. Studies show benefits when gum is chewed during stress-inducing tasks, suggesting real-time stress reduction.
Recovery chewing: After a stressful event, chewing gum may help your body return to baseline more quickly. The calming effects can support the natural stress recovery process.
Choosing Stress-Reducing Gum
While any gum can provide the basic rhythmic chewing benefits, certain characteristics may enhance stress relief:
Mint flavours have aromatherapeutic properties associated with alertness and clarity. Peppermint in particular has been studied for its stress-reducing effects even when simply inhaled. The combination of chewing and mint aromatherapy may provide compounded benefits.
Long-lasting flavour keeps the experience pleasant throughout your chewing session. Gum that loses flavour quickly may become frustrating, potentially adding to rather than reducing stress.
Comfortable texture matters for sustained chewing. Choose a firmness level that feels good in your jaw—forcing yourself to chew uncomfortably firm gum defeats the purpose.
Consider designating a specific gum flavour as your "stress relief" gum. Using the same flavour consistently during relaxation or stress management can create a conditioned response, where simply tasting that flavour begins to trigger feelings of calm.
Limitations and Realistic Expectations
While research supports gum's stress-relieving potential, it's important to maintain realistic expectations about what chewing gum can and cannot do:
Gum is not therapy. For significant anxiety disorders, chronic stress conditions, or mental health challenges, chewing gum is not a substitute for professional help. It can be a helpful complementary tool but should not replace evidence-based treatments when they're needed.
Effects are modest. Studies show meaningful but moderate effects. Chewing gum won't eliminate stress—it can help take the edge off and support other stress management efforts.
Individual responses vary. Some people find gum very helpful for stress; others notice little effect. Personal experimentation will reveal whether it works for you.
Jaw considerations. If you have TMJ issues or tend to clench your jaw excessively, frequent gum chewing might not be appropriate for you. Listen to your body and consult a healthcare provider if you experience jaw pain.
Integrating Gum into a Stress Management Plan
Chewing gum works best as part of a comprehensive approach to stress management. Consider combining it with:
- Deep breathing: Practice slow, deep breaths while chewing for combined calming effects
- Mindfulness: Focus on the sensations of chewing as a mindfulness anchor
- Regular exercise: Physical activity is one of the most effective stress reducers
- Adequate sleep: Rest is essential for stress resilience
- Social support: Connection with others helps buffer stress
- Time management: Reduce stress sources where possible
The Bottom Line
Scientific evidence suggests that chewing gum can indeed help reduce stress, primarily through its effects on cortisol levels, rhythmic muscle activity, and psychological comfort. While not a cure-all, gum represents an accessible, affordable, and convenient tool that can complement other stress management strategies.
If you're looking for simple ways to better manage daily stress, keeping a pack of gum handy is worth trying. Choose a flavour you enjoy, use it strategically during challenging moments, and observe how your body responds. You may find that this simple habit provides a meaningful addition to your stress-management toolkit.