It sounds almost too simple — but research shows chewing gum reduces anxiety by over 17% during stressful situations and improves cognitive performance. Here is what the science shows.
At PanicAttackRecovery.com we are always interested in practical, low-barrier strategies that can make a real difference in daily life. Chewing gum is one of those ideas that is easy to dismiss — until you look at the research.
A study from Swinburne University of Technology found that chewing sugar-free gum effectively reduces anxiety by more than 17% during stressful situations. This was a meaningful, measurable effect — not a marginal one.
Chewing gum reduced anxiety by more than 17% during stressful situations — and simultaneously improved alertness and cognitive performance.
The same study found that chewing gum also increases alertness and improves performance during multi-tasking. Professor Andrew Scholey, the lead researcher and Professor of Behavioural and Brain Sciences at Swinburne, noted that his earlier studies at the Human Cognitive Neuroscience Unit at Northumbria University demonstrated a relationship between increased alertness and a more relaxed state — two things that can seem contradictory but often co-occur.
One proposed explanation is that chewing gum may be associated with positive, relaxing social behaviours — the act of chewing has deep associations with calm, safe situations like mealtimes. Another explanation involves blood flow: the rhythmic jaw movement associated with chewing may increase blood flow to the brain in ways that support cognitive function.
If you are concerned about sugar, artificial sweeteners, or chemical flavourings in conventional chewing gum — reasonable concerns — there are natural alternatives worth considering. Natural chewing gum made with fennel seeds is one option.
Fennel seeds are themselves interesting from an anxiety perspective. Some studies have found that fennel seeds increase the amount of nitric oxide in the body, which causes blood vessel dilation. This is associated with lower blood pressure and has been studied for performance enhancement in athletes. Nitric oxide also plays a role in neurotransmission — the same mechanism identified in the Breakout Principle research by Dr. Herbert Benson.
We are not suggesting everyone should start chewing gum constantly. But as a situational tool — during a stressful meeting, a difficult conversation, a moment of rising anxiety, or a task requiring sustained concentration — it is worth trying. The barrier to entry is essentially zero.
If you choose to use it regularly, opt for sugar-free varieties to protect dental health, or explore natural alternatives like fennel seed gum if you prefer to avoid artificial ingredients.
Chewing gum will not resolve anxiety on its own — but it is one of the most accessible, evidence-backed micro-tools available. A 17% reduction in anxiety during stressful situations is not trivial, particularly when the intervention costs nothing and has no side effects.
Think of it as one small tool in a broader toolkit. Combined with evidence-based approaches like CBT, relaxation techniques, and the Breakout Principle, small strategies like this contribute to a cumulative improvement in how you manage daily stress and anxiety.