Overcome your fear of flying: do you know about cardiac coherence and sophrology?

Are you afraid of flying? Do you feel anxious about boarding a plane? If fear of flying is preventing you from fully enjoying your travels, cardiac coherence and sophrology can be invaluable aids in calming your mind and overcoming this apprehension. In this article, discover how these simple techniques can help you rediscover serenity during your journeys in the air.

Plane anxiety: two simple ways to calm yourself

Cardiac coherence and sophrology are powerful resources for calming your anxious mind on your next flight.

Using breathing techniques, cardiac coherence is a simple and effective way to stabilize your emotional state. Through precise exercises, you synchronize your breathing and heart rate.

Sophrology combines several tools to help you create a calm and serene bubble during your flight.

You can use these two techniques on the same flight to transform it into a pleasant experience.

Fear of flying: cardiac coherence to calm your mind

If you suffer from severe stress on a plane, cardiac coherence is a rhythmic breathing practice that will change your life. It helps you synchronize your breathing rhythm with your heart rate. With the anxiety of flying, the body reacts by releasing stress hormones. Heart coherence restores the balance by activating the parasympathetic nervous system, responsible for relaxation.

Here's a simple routine you can apply during your flight:

• 4-4-8 breathing exercise:

• Sit comfortably in your seat.

• Inhale deeply through your nose for four seconds.

• Hold your breath for four seconds.

• Exhale slowly through the mouth for eight seconds.

• Repeat this cycle for a few minutes.

This exercise should have an immediate calming effect. Is your fear of flying back an hour later? No problem, just repeat the exercise as many times as necessary.

Fear of flying: how to breathe properly under intense stress?

Your plane has just gone through turbulence and you're still shaken up. Here's another cardiac coherence exercise you can practice if you feel stressed during your flight:

• As before, sit comfortably with your back straight, shoulders relaxed and feet flat on the floor. Slowly close your eyes to visually disconnect from the stressful plane environment.
• Practice square breathing:
• Inhale slowly through your nose, counting to 4.
• Hold for 4 seconds.
• Exhale slowly through the mouth for 4 seconds.
• Hold for 4 seconds.
• Repeat this cycle until you feel a real sense of calm.

Airplane stress: practice visualization and relaxation

Sophrology is a method that combines breathing, muscle relaxation and visualization techniques. The aim: to promote mental well-being. When you're on a plane, try the following sophrology exercises to calm your fears.

Positive visualization

• Close your eyes and imagine yourself comfortably seated on the plane.
• Visualize every detail of the flight in a positive way. Review the smiling faces of the crew, or the magnificent scenery you can see through the windows.
• Combine these positive images with slow, deep breathing.

Progressive muscle relaxation

• Start by contracting, then relaxing every muscle, from your feet to your head.
• Concentrate on how relaxed you feel as you release each muscle.
• Repeat this process to release all your bodily tensions.

How can you overcome your fear of flying by combining the two practices?

Here's a little combo to help you overcome your anxiety attacks during your flight.

• Start by doing a 4-4-8 breathing exercise, or square breathing.
• Then move on to a soothing visualization. Depending on your preferences, you can imagine a desert beach, a forest or any other place that evokes tranquility for you.
• Then integrate positive affirmations into your breathing cycles. For example, breathe in while mentally repeating, "I am calm".

Overcome fear of flying with training courses

Fear of flying courses are programs specially designed to help individuals cope with the anxiety associated with air travel.

These courses are generally run by mental health professionals and aviation experts. The main objective is to provide you with an in-depth understanding of the mechanisms of fear of flying, and to give you the tools and techniques to overcome this apprehension.

The program includes information sessions on aviation safety, discussions on irrational thoughts and practical relaxation and breathing exercises. Some courses even include simulated flights!