A long-haul flight can transport us to dreamy destinations and winter sunshine, but the journey itself often feels less glamorous. Hours of sitting in a pressurised cabin, coupled with disrupted routines, can leave you feeling exhausted, stiff and stressed. Fortunately, we’ve turned to wellness experts to provide their top strategies for staying calm, healthy and comfortable when travelling long distances. From stress-busting tools to movement routines and gut-friendly advice, here’s how to transform your next flight experience.

1. Stay Calm in the Air

Ignacio Marcos, Founder of the Turbli

For those nervous about flying, turbulence is often one of the most stressful parts of a journey. Ignacio Marcos, founder of Turbli,  offers reassurance. “You’ve probably heard it before, but turbulence is completely safe for planes. Aircraft are specifically designed to handle it, even in severe cases.” Turbulence, he explains, is incredibly common: while light turbulence often goes unnoticed, moderate turbulence happens occasionally, and severe turbulence is rare.

“Next time you see the wings of your plane flexing during turbulence, remind yourself that they are designed to do exactly that. Even older planes are rigorously maintained with strict regulatory checks, including a complete overhaul every 6–10 years.”

For those who want to be proactive, Ignacio’s platform Turbli allows travellers to track expected turbulence on their specific flight. “By checking turbulence forecasts before flying, you can set realistic expectations and ease anxiety before you even board the plane.”

If your fear of turbulence triggers stress mid-flight, Ignacio suggests box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) to regulate your body’s stress response. Using grounding techniques, like holding a comforting object, can also be helpful.

For those with a severe fear of flying, Cognitive Behavioural Therapy (CBT) can be a game-changer. “CBT helps reframe your thinking patterns and reduce negative associations with flying. It also uses gradual exposure to fears, which can be incredibly effective,” he says.

2. Nourish Yourself for the Journey

Jessica Love, Nutritional Therapist and Founder of Jessica May Wellness

Airplane cabins have lower humidity than we’re used to, accelerating moisture loss and leaving us feeling dehydrated. Jessica Love stresses the importance of hydration: “Aim to drink 2 litres of water across the day, and steer clear of caffeine and alcohol, which can worsen dehydration.”

Nutrition is also vital for keeping your energy levels stable during a flight. Love suggests packing healthy snacks like fresh fruit, raw nuts, crudités with hummus, or homemade protein balls made from dates and nuts. These provide sustained energy without the sugar spikes caused by processed snacks.

For meals, planning ahead is key. “Airport meals are often more nutritious than in-flight options, so research your options beforehand and choose a pre-flight meal balanced with protein, fibre, and healthy fats. If you prefer, pack your own lunchbox or pick up a fresh takeaway meal at the airport.”

Love also warns against the high sodium content of in-flight meals, which can contribute to bloating and dehydration. By taking control of your food choices, you can ensure a more comfortable journey.

3. Stay Mobile and Relaxed

Laura Dodd, Founder of The Yoga Class

Sitting for hours on end can leave your body feeling stiff and achy, but Laura Dodd says incorporating movement into your travel routine can make all the difference.

Before your flight, she recommends gentle yoga stretches and foam rolling to release tension and promote mobility:

• Cat-Cow Pose: Mobilises the spine.
• Seated Spinal Twists: Relieves tension in the back.
• Forward Folds: Stretches hamstrings and promotes blood flow.
• Wide-Legged Squats (Malasana): Opens hips and supports joint mobility.

Compression socks can also be a game-changer, especially for those prone to swelling. And don’t forget a neck pillow to ensure proper support during rest.

During the flight, incorporate simple seated movements to improve circulation and prevent stiffness:

• Ankle Rolls: Lift one foot and rotate your ankle in slow circles.
• Knee-to-Chest Stretch: Gently pull one knee towards your chest, holding for 10–15 seconds.
• Seated Cat-Cow: Sit tall and alternate between arching your back and rounding it while coordinating with your breath.
  Walking down the aisle and stretching at least once per hour can also prevent blood clots and muscle stiffness.

Post-flight, it’s important to reset your body:

• Stretch immediately after landing, targeting tight areas like hamstrings, hip flexors, and the lower back with poses like Downward Dog and Child’s Pose.
• Take a brisk walk or light jog to improve circulation and shake off stiffness.
• For ultimate recovery, try Legs-Up-The-Wall Pose to reduce swelling and promote relaxation.

4. Care for Your Gut Health

Dr Thomas Gurry, Microbiome Scientist and Co-Founder of Myota

Long-haul flights can disrupt your gut health due to stress, dehydration, and altered circadian rhythms. Dr Thomas Gurry explains, “Stress hormones and inflammation caused by flying can promote the growth of harmful bacteria in the gut, creating a vicious cycle of increased stress and discomfort.”

To combat this, Gurry recommends reducing stress before your flight. “Exercise beforehand to boost your mood and reduce anxiety, prepare in advance to avoid last-minute panic, and practise relaxation techniques like meditation.”

During the flight, staying hydrated and moving regularly can help prevent bloating and sluggish digestion. Post-flight, your gut may still feel unsettled, but Dr Gurry has some recovery strategies:

• Avoid processed sugars, which can cause energy crashes and further stress your gut.
• Increase your intake of prebiotic fibres from foods like whole grains, fruits, and vegetables. “These nourish beneficial gut bacteria and produce anti-inflammatory short-chain fatty acids, which help your gut recover,” he explains.
• Continue moving and stay hydrated to support digestion and reduce fatigue.

Long-haul flights don’t have to leave you feeling drained and frazzled. With these expert tips, you can arrive at your destination feeling refreshed, energised, and ready to enjoy your trip. From tackling turbulence anxiety with the Turbli app to stretching your way to comfort and supporting your gut, these strategies can make all the difference. Safe travels!

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