Use the 4-7-8 technique.
Hold your breath for seven, and then exhale through your mouth for eight. Repeat this technique until you're calm.
So many travelers struggle with this fear, so the best way to cope is to find a seat with plenty of space. The least crowded section of the plane is first or business class. But if upgraded flying isn't in your budget there are still options. Try sitting in an aisle seat in an exit row towards the front of the plane.
Choose a seat in the middle of the plane. As the air circulates across the rows and not up and down the plane, some experts believe the worst air is in the front or the back of the plane. Stay well hydrated by drinking lots of fluids (water or fruit juice) and avoiding caffeine and alcohol, which will dehydrate you.
If you find yourself having difficulty breathing on board a flight, always let a flight attendant know. He or she may be able to provide you with an oxygen supply or increase the airflow to the cabin.
The air on a plane contains less oxygen than the air we normally breathe in. This leads to lower levels of oxygen in the blood.
Air pressure is lower at higher altitudes, which means your body takes in less oxygen. Airlines “pressurize” the air in the cabin, but not to sea-level pressures, so there's still less oxygen getting to your body when you fly, which can make you feel drained or even short of breath.
Causes of Panic Attacks on Planes
For example, ear popping and fullness, feeling "lighter," and pressure changes may all be triggers of fear and panic attacks; or at the very least increase the amount of self-monitoring a person does in a way that makes them more prone for attacks.
Keep yourself entertained inside the flight. Either binge-watch your favourite series and movies or read your favourite book. Distraction in such claustrophobic cases helps you to take off your mind from claustrophobia and anxiety. Keep yourself busy inside the flight with the things that you love to do.
Your healthcare provider may diagnose you with a specific phobic disorder, such as aerophobia, if you: Develop symptoms at the thought of the fearful object or situation, such as airplanes or air travel. Experience your fear for six months or longer. Go out of your way to avoid the object or situation you fear.
Feeling like you can't get enough air into your lungs can intensify feelings of anxiety and create panic. Some people experiencing an attack can believe they are having a heart attack, further intensifying feelings of panic, and making breathing even more difficult.
The only oxygen equipment allowed on an airplane is the portable oxygen concentrator (POC). If you need oxygen in flight, you must take a portable oxygen concentrator with you, and , you must let your airline know ahead of time. They may require a doctor's letter to verify the need for the POC on the plane.
Without oxygen, you will quickly feel drowsy and even euphoric, a phenomenon known as hypoxia, but as time passes, continued lack of oxygen to the brain will lead to blackouts, passing out, and possibly even death. How Clean Is the Air on Planes?
Traveling by airplane exposes people to decreased air pressure and lower than normal oxygen levels. For most people, these changes are not noticeable. However, for patients with certain underlying lung conditions, small atmospheric changes can have significant and potentially severe effects.
Many people are afraid of flying in airplanes, but they shouldn't be. Flying is actually one of the safest ways to travel. In fact, when measured per mile, flying is actually farsafer than driving, or travelling by train. Not only is flying the safest mode of transport, but it is also the fastest.
It's very treatable – but if you ignore it, it tends not to go away,” says Bor. Price and Bor agree that the best way to overcome the phobia of flying is controlled exposure.
It's very treatable – but if you ignore it, it tends not to go away,” says Bor. Price and Bor agree that the best way to overcome the phobia of flying is controlled exposure.
She told the group what worried her. “I am afraid of dying.” Fear of flying, or aviophobia, is an anxiety disorder.
In the United States, there are 0.07 fatalities per billion passenger miles, which translates like this: If you fly 500 miles every day for a year, you have a fatality risk of one in 85,000. In short, flying is, by far, the safest mode of transit.