How to calm down on a plane: a step-by-step guide
What to do in the moment when anxiety or panic hits mid-flight, using the NHS's self-help advice, plus how to prepare beforehand.
In this article · 6 sections
If you're in crisis in the US, call or text 988 any time (988 Suicide & Crisis Lifeline). In an emergency, call 911. On the plane, tell a flight attendant.
Right now: five steps from the NHS
If you feel panic rising, the NHS suggests:1
- Stay where you are, if possible. On a plane, that means staying in your seat with your belt fastened.1, 4
- Breathe slowly and deeply. (There's a guided version below.)
- Remind yourself the attack will pass. The NHS says most panic attacks last between 5 and 20 minutes.1
- Focus on positive, peaceful and relaxing images.
- Remember it's not life-threatening. The NHS is clear: panic attacks are frightening, but they're not dangerous and won't cause you physical harm.1
The breathing exercise
This is the NHS's calming breathing technique.2 It works sitting in an airplane seat:
- Put both feet flat on the floor and rest your arms on the armrests.
- Let your breath flow down into your belly, as deep as is comfortable, without forcing it.
- Breathe in gently through your nose, counting steadily from 1 to 5. (You may not reach 5 at first. That's fine.)
- Let it flow out gently through your mouth, counting 1 to 5 again.
- Keep going for at least 5 minutes.
Our breathing timer paces this for you, and it's in the in-flight pack, which works offline.
Name what you're feeling
Racing heart, sweating, shaky limbs, a churning stomach, a choking feeling, even a sense of dread: the NHS lists all of these as common panic symptoms.1 Saying to yourself "this is panic, and it passes" can take some of the fear out of the fear.
If it's a sound or a bump that set you off, look it up in Is this normal?. Most of what you hear and feel on a flight is routine.
Before your next flight
The NHS's self-help advice for phobias includes breathing exercises, talking to someone you trust, joining a self-help group, checking whether airlines run sessions for nervous flyers, and avoiding caffeine and energy drinks after 3pm.3 To prevent further panic attacks it also suggests regular exercise, and avoiding caffeine, alcohol and sugary drinks.1
Our 7 days to your flight program walks you through how flying works, one day at a time.
When to get help
If fear of flying or panic is affecting your life, the NHS advises seeing a GP (your doctor). Talking therapies such as CBT are a main treatment.1, 3 SafelyAboard explains flying and shares NHS self-help steps. It isn't therapy or medical advice.
Keep reading
- Fear of flying: practical things that help
- Why do planes suddenly drop? "Air pockets", explained
- Should I tell the flight attendant I'm a nervous flyer?
- Can't sleep before a flight?
Quick answers
How do I stop a panic attack on a plane?
The NHS suggests staying where you are, breathing slowly and deeply, reminding yourself the attack will pass, focusing on peaceful images, and remembering it isn't life-threatening.
How long does a panic attack last?
The NHS says most panic attacks last between 5 and 20 minutes. They're frightening but not dangerous and won't cause you physical harm.
What breathing exercise helps with flight anxiety?
The NHS breathing exercise: breathe gently into your belly, in through your nose and out through your mouth, counting 1 to 5 each way, for at least 5 minutes.
Can I use these techniques without Wi-Fi?
Yes. The breathing exercise needs nothing at all, and the SafelyAboard in-flight pack and breathing timer work in airplane mode once you've opened them before your flight.