Breathing exercises for flying
Three guided breathing techniques for nervous flyers, box breathing, cardiac coherence and 4-7-8, to slow your heart and settle your body in about a minute, even with your eyes closed.
When fear spikes, thinking rarely helps. Breathing does. A slow breath with a long exhale activates the body's calming system and lowers your heart rate within a minute or two. FlyNest guides three techniques you can follow with your eyes closed.
The three techniques
| Technique | Rhythm | Best for |
|---|---|---|
| Box breathing | In 4, hold 4, out 4, hold 4 | Steadying yourself before boarding or takeoff |
| Cardiac coherence | In 5, out 5, for a few minutes | Long stretches of nerves, or the night before |
| 4-7-8 | In 4, hold 7, out 8 | Big spikes, such as a sudden bump or panic |
How to get the most from them
- Practice before the flight. A week of daily practice makes the technique automatic when you need it.
- Start early. Begin at the gate or as you sit down, not when fear is already at its peak.
- Keep the exhale long. If counting feels like too much, just breathe out slower than you breathe in.
Read more: What to do if you have a panic attack on a plane.
Frequently asked questions
Which breathing exercise is best for flight anxiety?
The one you've practiced. Many people like 4-6 breathing (in for 4, out for 6) for its simplicity, and 4-7-8 for strong spikes.
Can breathing exercises stop a panic attack?
They don't switch panic off instantly, but slow breathing reduces symptoms like dizziness and tingling and helps the wave pass faster.
