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Claustrophobia and panic attacks
People who are claustrophobic and thus fear being in confined spaces are extremely susceptible to fear of flying. The thought of being trapped in a relatively small space, high in the air, having no control once you board and the classic turbulence, can cause feelings of (extreme) panic and nervousness.
Breathing against fear of flying
Efficient breathing plays an important role in managing stress and anxiety symptoms. When we are anxious, we tend to breathe shallowly, putting our bodies in a state of heightened alertness and tension. This can actually lead to an amplification of the anxiety and physical symptoms you are already experiencing.
The Del Ferro Method
The importance of proper breathing in overcoming fear of flying cannot be overemphasized. It helps calm your body and lower the heart rate. The breathing technique according to the Del Ferro method activates the parasympathetic nervous system, which is responsible for relaxation.
By consciously breathing according to this technique, you can naturally control your anxiety response. Another aspect is the mental side such as overcoming fear thoughts. You get a tool you can use anytime and anywhere. This gives you back the feeling of control and peace over your body and mind.
However, it is understandable that fear of flying is not always rational. If this fear affects your life and this keeps you from flying, it may be helpful to seek professional help. Especially for the upcoming summer season, do you still want to have control over your fear of flying?
Do something about it! Especially for BEDROCK, Ingrid Del Ferro shares a few tips for a less anxious flight.
- Begin with an exhalation, through your mouth.
- In doing so, very consciously lower your shoulders.
- After the exhale, pause to relax your breathing muscle, the diaphragm.
- Breathe again, gently through your nose, only after your body indicates that it needs oxygen. Do not do this excessively deeply. Imagine a lovely perfume you are smelling and let the air flow in, as it were.
- While inhaling, place your ribs horizontally apart, thus preventing stressed chest or shoulder breathing.
- Then immediately exhale and take another break. Repeat the exercise several times and enjoy the peace it brings.
The exhalation and the pause afterwards are a perfect calming device, as your diaphragm muscle totally relaxes. This exercise helps you get out of your head and panic. By doing this exercise several times a day, as well as before and during flight, you will find that you become calm and stay in the “now,” calming both mind and body.
Controlling your breathing is an important tool and well worth trying.
Bon voyage!
