Guides

A breathing exercise you can do on a plane

When fear rises, your breathing speeds up, and fast breathing makes the fear feel worse. Slowing the exhale is one of the quickest ways to turn that around.

The pattern

• Breathe in through your nose.
• Take a second, smaller breath in on top, to fill your lungs a little more.
• Breathe out slowly through your mouth, for longer than you breathed in.
• Repeat for one to five minutes. Let it be easy; it should not feel forced.

Why it helps

A long, slow exhale engages the part of the nervous system that slows the heart. In a 2023 study, a few minutes a day of this "cyclic sighing" improved mood and lowered breathing rate more than a comparable mindfulness practice (Balban et al., Cell Reports Medicine, 2023).

When to use it on a flight

• While you wait at the gate or for takeoff.
• During the takeoff roll, as the engines get loud.
• In turbulence, while the seatbelt sign is on.
• Whenever you notice your shoulders lifting or your breath getting short.

If you have panic attacks outside of flying too, or your fear began after a frightening flight, it is worth also talking to a doctor or therapist. Breathing helps in the moment; they can help with the wider picture.