BREATHE EASY
How to help calm fear of flying nerves before take-off in just 60 seconds
FLYING isn’t easy for some of us – it can make people anxious and even result in panic attacks in the air.
Known as aviophobia, if you're panicking before takeoff then breathing exercises can help to calm you down in under one minute.
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Read on for our tips, from relaxation and breathing exercises to where exactly is best to sit on the plane for a smoother journey.
Try breath lengthening
reports that breath lengthening is one of the simplest yet most effective breathing techniques and will help to calm you down if you are panicked.
Sit up straight, and inhale deeply through your nose, before exhaling again through your nose (not your mouth).
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When exhaling, aim to take two or three seconds longer than you did when you breathed in.
Repeat for 60 seconds, when you should feel noticeably calmer.
Alternate your nostrils when breathing
recommends the yoga breathing technique of alternating nostrils.
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Block one nostril with a thumb and inhale slowly, then hold your breath while covering the other nostril, then exhale slowly through the other nostril.
Repeat until you feel calm.
Book a seat over the wing of the plane
Where you sit on your flight could make a big difference as to how smooth your ride is.
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Professional pilot Jonny Knowlson writes a blog called Jonny the Pilot and revealed to Sun Online you should sit over the wing if you want to avoid turbulence as much as possible.
Jonny said: “If you’re looking for the smoothest ride, did you know sitting over the wings on a big aircraft that flies at a higher altitude will work in your favour?
“Being closer to the centre of the plane’s mass while forces such as lift, torque, wind, gravity, drag and thrust act upon it will mean you’ll be well placed for a smooth ride.”
Stay away from caffeine
Caffeine can make us jittery - and you should especially avoid it if you suffer with flying nerves as it can affect you even more at altitude.
reports that caffeine can take around five to six hours to wear off, so try to avoid it for that long before you fly if possible.
Download an app
Meditation apps like Headspace have specific tutorials for meditating when flying.
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Make sure to download the app to your phone and pack some headphones - this should really help to calm you down if panic strikes.
Sun Online Travel previously revealed a flight attendant's tips for getting a decent night's sleep when you're away on holiday.
A frequent flyer also revealed her tip for getting an upgrade when you fly - by saying one simple phrase.