Breathing for fear of flying
For fear of flying, slow breathing with a long exhale - through takeoff, landing, and turbulence - can ease the physical spikes of fear. For a sudden jolt, a physiological sigh (a second small sip of breath in, then a long exhale) settles you fastest. The sensations pass; your breath gives you something steady to hold.
Ride the spikes, do not fight them. A long exhale and the physiological sigh are the two tools worth practising before you fly.
What to try
- A long-exhale breath (4 in, 6-8 out) through takeoff and bumps.
- A physiological sigh for a sudden spike: two inhales through the nose, one long exhale.
Fast option
One or two physiological sighs the instant fear jumps - it is the fastest way to take the top off the spike.
Longer option
Practise the long-exhale breath in the days before you fly, and run a silent Watch session on the plane so you have a rhythm to follow.
What to avoid
- Fast, shallow breathing, which feeds the light-headed, panicky feeling.
- Trying to force the fear away - aim to ride it out, not delete it.
Evidence and limitations
Slow breathing lowers arousal, and a short daily physiological-sigh practice improved mood and lowered anxiety in a controlled study. Neither is a treatment for a flying phobia - for a severe fear, a therapist or a fear-of-flying course can help more.[2]
Safety
If flying causes severe panic or you avoid it entirely, consider talking to a doctor or therapist. Breathing is a coping tool, not a cure for a phobia.
In the app
A silent Apple Watch session works with the seatbelt sign on and headphones in - the rhythm taps on your wrist.
Sources
- How Breath-Control Can Change Your Life: A Systematic Review of Psycho-Physiological Correlates of Slow Breathing - Zaccaro A, et al., Frontiers in Human Neuroscience (2018). doi:10.3389/fnhum.2018.00353
- Brief structured respiration practices enhance mood and reduce physiological arousal - Balban MY, et al., Cell Reports Medicine (2023). doi:10.1016/j.xcrm.2022.100895
This is general wellbeing information compiled by our editorial team, not medical advice.