CalmwingA one-minute breathing exercise for flight anxiety
A long breath out is the fastest way to tell your body it is safe. It switches on the part of your nervous system that slows the heart. Breathe in through the nose for 4, out through the mouth for 6. Follow the circle.
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When to use it
Practise it now, while you are calm, so it is ready when you need it: at the gate, during boarding, on takeoff, in turbulence. Longer out-breaths than in-breaths is the whole trick.
Other patterns
Box breathing: in 4, hold 4, out 4, hold 4. The 4-7-8 breath: in 4, hold 7, out 8. The double sigh: two quick breaths in through the nose, one long breath out. Calmwing has all four, with haptic taps and an optional voice guide.