Breathing Easy at 30,000+ Feet
What flight attendants and frequent flyers know about staying calm in the chaos
If you’ve turned on the news lately, you’ve probably seen a few too many headlines involving aircrat and phrases like “emergency on the tarmac”, “near miss”, or “strikes passenger jet”.
As someone who’s about to board a plane soon, I’ve been thinking a lot about flying—and not just which snacks I’m planning to bring. Between unpredictable turbulence and those charming announcements that casually drop words like “delayed” and “diverted,” air travel can feel… less than breezy.
And surprising absolutely no one, I’m far from alone in my thinking. A recent article featured flight attendants sharing the chaos they face on the job. I mean, I think if I were a flight attendant, I would expect unruly passengers to ask when breakfast is being served… but not for them to interrupt me doing CPR to do so.
These people deserve an award (and probably a nap).
So, what can we do when our nervous system goes into full pre-takeoff panic?
When our seatmate pulls out tuna salad or starts painting their nails mid-flight?
Or when that little ding chimes overhead again and we’re convinced this is the start of a disaster movie… even though it was just the seatbelt sign turning off?
We breathe. (Seriously, were you expecting something else?)
I mean, maybe we also passively aggressively glare at any individuals who are directly contributing to our displeasure. (Nail polish?! Am I f*cking kidding you? No I am not. This did happen to me once.)
But at the same time, we breathe.
Not the shallow chest breaths we take while trying to flip the tray table open without getting everyone else’s cooties all over your fingers. I mean intentional breathing—just enough to bring your nervous system back from “I’m spiraling” to “okay, I got this.”
✈️ Why Flying Feels So Stressful (Even When Nothing Goes Wrong)
Our bodies aren’t wired to love being flung through the sky in a metal tube. And that’s before you add in being sleep-deprived, over-caffeinated, and squished into a middle seat between two strangers who have very different armrest philosophies.
Even if we rationally know it’s safe, our nervous systems might be like: “Whoa, whoa, whoa, this sure feels like a threat?!”
Breathwork helps send the message: “Nope. We’re safe. You can stand down, cortisol.”
🧠 How Breathwork Helps (Without Turning You Into That Person Huffing and Puffing in Row 12)
Slowing down your exhales activates your parasympathetic nervous system—the “rest and digest” mode that dials down anxiety, racing thoughts, and that weird urge to Google “how do planes stay airborne” mid-flight.
Best of all? You don’t need noise-canceling headphones, a meditation app, or any external “stuff”. Just your lungs (check), a few slow, conscious breaths (check), and maybe a little practice beforehand (optional, but gold-star-worthy).
Ready to give it a try?
🫧 Pursed Lip Breathing
This one’s a quiet powerhouse. It helps slow your breathing, reduce anxiety, and gives your nervous system a gentle nudge toward calm. Plus, it looks totally normal. No dramatic inhales, no audible exhaling—just you, being your composed and grounded self in seat 12D.
Here’s how to do it:
Inhale through your nose for about 2 counts—nothing too deep, just a soft breath in.
Then exhale slowly through pursed lips—like you’re gently blowing out a candle you don’t actually want to extinguish. Aim for a 4-count exhale or whatever feels easy.
Repeat for a minute or two. That’s it.
This is one of those techniques that’s perfect for travel: discreet, soothing, and super effective. You can also do it as a 4-8 count, which is my personal preference. But the 2-4 count is especially helpful if you’re feeling short of breath or a little panicky. Which can totally happen when your brain is busy playing worst-case-scenario bingo.
✨ Want 5 More Easy, Science-Backed Ways to Feel Better Fast?
If you liked this breathing technique and want a few more you can use anytime—between meetings, before bed, or yes, mid-flight—I’ve got something for you.
💨 Download your free 5 Breaths in 5 Minutes Kit — it’s short, sweet, and designed to help you reset your mood and energy without overhauling your whole day.
You don’t need another routine. You just need your breath—and maybe someone to remind you how to use it. 💛
Last Gasp
“Lovers of air travel find it exhilarating to hang poised between the illusion of immortality and the fact of death.”
– Alexander Chase