Travel expert and flight attendant Dr. Melissa Young promotes the 4-7-8 breathing pattern. This approach is a powerful antidote to inflight insomnia and will ensure you enjoy an amenity-rich, relaxing flight. This technique is rooted in the ancient yogic practice of pranayama. In that most inconvenient time, it allows passengers the opportunity to settle their minds and bodies even in the conundrums of air travel.
The 4-7-8 method involves an easy but effective pattern of breath. Travelers need to take a deep breath in for 4 seconds. Then, have them inhale deeply and hold their breath for seven counts before slowly exhaling for eight counts. This orderly method works very well to distract from the concerns. It soothes the mind as much as it does the body, playing an integral part in relaxation and de-stressing.
Dr. Young explains some of the positive things the 4-7-8 method can do for you. It can be particularly useful for emerging adults who are not dealing with chronic sleep deprivation. New research supports this assertion extensively. In a 2022 study on the effects of the 4-7-8 method in young adults, researchers found that the technique significantly improved heart rate variability and blood pressure levels. This suggests that the practice can be an effective tool for creating a sense of calm that promotes restful sleep.
Dr. Keene, an aviation and aerospace medicine expert, further highlights the special obstacles presented by inflight environment. Austere conditions, such as dry air, background noise, and low ambient lighting prevent the brain from achieving an alert but relaxed state. Furthermore, the standing position needed for airplane seats adds to this feeling. He notes that dry air, noise pollution, low lighting, and vertical posture combine to keep the brain in a somewhat alert state. This powerful combination supercharges our intent and impact.
If you’re interested in incorporating this technique into your travels, here’s Dr. Keene’s advice for doing so. He suggests you practice it for a minimum of two minutes. Watch as he demonstrates how repeating this two-minute exercise not only calms your mind but reduces your heart rate. This teaches your body that it’s okay to relax.
Yoga breathing techniques, like the 4-7-8 technique, are perfect for quickly calming the body. They set you up for refresh sleep, providing convenient, natural rescue for every traveler’s stress.
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