Masks suddenly triggering gag reflex. Help!

December 21, 2021 7:01 AM

I have been wearing masks with no problems at all since the pandemic began. However, since last month wearing a mask often triggers my gag reflex. This is extremely frustrating! I can't figure out why this is happening or how to fix it. Any ideas?

This happens with surgical, cloth, and N95 masks of all designs. I also gagged the other day when I got cold and pulled my scarf up over my chin and mouth. My health seems fine, my teeth are fine, my breath isn't particularly horrifying. I'm not pregnant or on any new medication. I'm not claustrophobic.

I've always had a strong gag reflex, but this is extreme. What to do? Will it go away if I keep trying to power through it?

posted by Stoof to Health & Fitness (12 answers total)

Best answer: Wearing a mask can effect how you breath, even if you are not aware of it. You could be breathing harder which can trigger your gag reflex, or shorter shallower breaths that are triggering a panic response which is making you gag. If you have an easy to trigger gag reflex that might be all it takes. I would look at trying some mindful breathing exercises while wearing your mask to make you more aware of your breathing while wearing the mask and then you can look at controlling the issue.

I found I tended to breath too shallow and have found breathing in through my nose and out slowly through my partially closed lips, like blowing out a candle, really helped me.
posted by wwax at 7:15 AM on December 21, 2021 [4 favorites]

Best answer: I have a tendency to stick my chin out while wearing a mask, which doesn't cause me to gag but does change my tongue position and bite, both of which I can imagine having some effect on your gag reflex. I try to make a habit of resting my the tip of my tongue against my bottom teeth or even between my teeth, which helps counteract the jaw thing.
posted by mskyle at 7:36 AM on December 21, 2021

Maybe using a plastic cage under your mask will help? They’re about $1 each online. I safety pin them to the mask so they don’t fall off when I remove it.

Wearing a cage gives a small space between your mouth/nostrils and the mask but still allows the mask to seal to your cheeks. If your face is large, consider a child-size cage, to make sure the mask can still wrap around it to achieve a side seal. The cage keeps me from thrusting my chin which might help your gag reflex.

Another option might be to try the fish shaped masks which have structural folds in the design so they stand away from your face.
posted by nouvelle-personne at 7:43 AM on December 21, 2021 [3 favorites]

In the morning I have a bit of this when I first put my mask on and go out into my building's hallway and elevator (terribly for me this is the most stressful part of any outing because I live in a tall building filled mostly with young adults). There are two things I do to deal with it. First, I consciously tell myself that it will soon pass because it usually does in about a minute or so. The second is that I sometimes wear a mask when it is unnecessary so it isn't always directly associated with the anxiety of dodging covid.

I also find that this experience is worse in the winter because when I am all bundled up I often start over heating and in the past my face and breath was a way to dissipate heat and now it builds up more and this contributes to temporary mask discomfort and anxiety.

Also candy or cough drop sometimes helps.
posted by srboisvert at 7:55 AM on December 21, 2021 [1 favorite]

Having a lozenge to suck on seems to help this issue. Just keep a cough drop or mint in your mouth at the times you think the feeling might occur.
posted by mmf at 8:11 AM on December 21, 2021 [2 favorites]

I am a fan of the cage thingies, which are all over Amazon FYI. I find that the mask just holds it in place, so I don't bother to pin it or otherwise attach it. (And sometimes I'm doing bouncy stuff like jumping rope but I find it's not a problem.)
posted by BlahLaLa at 9:09 AM on December 21, 2021

I agree with wwax. Focusing on your breathing and steadying yourself out might help a lot with this. I don't think you necessarily need to change what masks you're wearing or how you're wearing them if it's only recently become a problem and you haven't changed the style of mask you've been using.

It might also be psychosomatic at this point, especially if it's being triggered by something like just pulling your scarf up over your nose and mouth. You may have tripped a switch somewhere that's telling you to panic or that you're definitely going to gag and choke when you're wearing a mask, so your body makes it happen. Maybe wearing a mask in a calm mundane environment like just around your home will help re-acclimatise you to the feeling.
posted by fight or flight at 9:16 AM on December 21, 2021

I have a very sensitive gag reflex, which makes visits to my dentist particularly difficult. She has often suggested making a fist with my left hand, squeezing the thumb in the fist. Apparently this triggers an accupressure point which helps to suppress the gag reflex. Despite quite a bit of "here's how you do it" guidance, I could never get it to work for me, but she says she's had positive results from several other patients.

My gag reflex is only triggered by things touching the back of my mouth; I've never had a reflex from wearing a mask, scarf, putting on a shirt, etc.
posted by xedrik at 9:31 AM on December 21, 2021 [1 favorite]

on your left hand put your thumb between your ring and middle fingers and squeeze. focus on that.
posted by evilmonk at 12:10 PM on December 21, 2021

re: cough drops and masks — I have found that when I am wearing a mask, the exhaled menthol from the cough drop vents slightly out of the top of my mask and irritates my eyes.

Sucking on something is a great suggestion but maybe use a hard candy instead.
posted by mekily at 1:36 PM on December 21, 2021

I have trouble with this when I have congestion. If I blow my nose, it goes away for a few minutes. What I've ended up doing is taking generic mucinex, combined with blowing my nose but not as often. I don't know if it will work for you but it's been what's helped me.
posted by stray thoughts at 12:35 AM on December 23, 2021

I'll also add my recommendation to the plastic things. Separately, look at masks that build in some room for your breath -- example might be Under Armour SportsMask. (No Pepsi Blue except as my own choice.)

Just in case anyone is considering the Under Armour SportsMask I'll throw in the counterpoint that I found it to be a terrible mask for me. The ear loops are just a stretchy polyester fabric that quickly stretches out and it didn't really produce a tight fit even before stretching out (I have a large oblong head and a L didn't fit on my face and the XL/XXL was too lose). The nose clip was too weak to hold a bend and the mask fabric was flimsy and drew in and out on breathing - making contact with my mouth on inhales for me despite being nowhere near a tightly sealed mask. It was also far sweatier than a KN94, despite being touted as a sport use mask, which likely rendered it's filtration function ineffective by the end of a sport use. I consider it the worst money I spent on pandemic related goods so far.
posted by srboisvert at 3:29 AM on December 23, 2021