Free tool · Works offline once loaded
Breathe with me.
Pick a rhythm and a length, press start, and follow the circle. Slow, steady breathing with a longer out-breath helps your body settle. You can do this in your seat, with your eyes open or closed.
Press start when you're ready
Easy: breathe in through your nose for 4, out slowly for 6.
Which rhythm should I pick?
- Easy (in 4, out 6) is the gentlest place to start. The longer out-breath is the part that helps you settle.
- Box breathing (in 4, hold 4, out 4, hold 4) gives your mind something steady to count. Many people like it during takeoff or bumps.
- 4-7-8 (in 4, hold 7, out 8) is slower and deeper. Try it at home first, and if the hold feels like too much, switch to Easy.
Whichever you choose, don't force it. If you feel light-headed, stop and breathe normally for a moment. The NHS suggests practising breathing exercises regularly, so they're familiar when you need them.1
While you breathe, it can help to know what's going on around you: common sounds and sensations, and why turbulence isn't dangerous to the airplane. Not sure what part of flying bothers you most? Take the 2-minute quiz.
On a plane? This page keeps working in airplane mode once it has loaded. Add it to your home screen, or save the in-flight pack, before you board.
If you'd like to practise a little each day before your flight, 7 days to your flight is a gentle, self-paced program: one short read, one technique and a calm audio track a day, finishing on the day you fly. Days 1–2 are free; the full program is $29 one-time. The free tools here stay free.
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This is a general relaxation exercise, not medical advice or treatment. If you have a health condition or feel unwell, speak to a doctor. On board, tell a flight attendant.