The good news is that reducing the stress and anxiety that often accompany travelling can be cured without an extended stay at a luxury spa. WithU’s breathwork coach, Anthony Mullally, is here with some simple tips to keep your mental wellness in check wherever you’re travelling, using the power of breathwork.
Delayed flight? Last-minute gate change? Lost baggage? There are plenty of stress-causers at even the smallest airports. Be aware of how you’re breathing: if you find you’re taking quick, shallow breaths, think ‘Nose, low and slow.’
Breathe in through your nose slowly, extend your exhale, and your heart rate will naturally come down, accompanied by a sense of calm. Aim for a 4-second inhale and a 6-second exhale to calm your nerves.
Struggling to get some shuteye on the plane or relax in your accommodation? It’s only natural. Our nervous systems like familiarity, and sleeping in new environments plus bouts of jet lag can cause disruptions to our sleep.
However, the right breathing tempo can calm the body down, allowing the nervous system to prioritise recovery and restoration, preparing us for a good night’s sleep. Try a tempo of 4 seconds in, hold for 4 seconds, then breathe out for 8 seconds.
We all want to wake up refreshed and excited for whatever the day holds, but that’s not always what we get, especially if we haven’t managed to have a good night's sleep. If you wake up feeling anxious, Anthony recommends a simple, coherent breath pattern of 5 seconds in and 5 seconds out for a total of 5 minutes.
If you need an energy boost, you can increase the frequency and intensity of your breathing through power breaths. Focus on the flow of air coming in through your nose and out of your mouth for 20 breaths, then return to ‘nose, low and slow.’ Repeat as many rounds as needed until you feel alert and ready to go.
The great thing about breathwork is that it removes the stereotype of needing to clear the mind, which for most people is difficult, if not impossible. Perhaps you’ve previously tried meditation before but struggled to shut out your intrusive thoughts.
Using the breath as the stimulus to follow allows us to narrow our awareness down to one focal point. Thoughts and feelings will come and go during breathing sessions, but the key is not to get frustrated and continue with whatever breathing tempo you’re following. Over time your concentration will increase without you even realising!
Want to try out some breathwork exercises while you’re at the airport, your hotel, or wherever you happen to be? Jump into a session with Anthony on WithU, the fitness and wellness app included in your Priority Pass membership.
In addition to multiple breathwork sessions to help you relax, unwind, and reset, there are workouts designed specifically for restricted spaces like hotel rooms that don’t require any equipment. Plus, if you’re just looking for that feel-good, post-workout buzz in the fastest time possible, then Daily Sessions are the way to go: short, low-impact workouts that can be done anywhere, anytime.
Free access to WithU is available to members who have purchased their Priority Pass membership directly from PriorityPass.com. Click here and enter the first 10 digits of your membership number to unlock your free access.