Body scanning exercises for fear of flying

In brief

• Body scanning aims to help you shift from catastrophic thoughts to the present moment 
• Exercises can help you notice sensations, over time learning that while you may be uncomfortable, it’s not dangerous
• Body scans are short, structured, and discrete – meaning they can be done whenever you need them

Why body scanning helps fear of flying

Anxiety thrives on what-ifs, with negative thoughts potentially spiralling out of control. Body scanning works to break this anxiety loop by focusing the mind on what’s happening now. 

There are a series of simple exercises that you can do anywhere that help to anchor you in the present – which can be powerful at reducing anxiety. 

Instead of disappearing into your own disaster movie or  mentally flying ahead into imagined danger, you can connect with what’s happening with your body in the present moment.

Body scanning exercises can be used alongside breathing and grounding exercises to reduce stress and restore some calmness and control. 

How to use body scanning on a plane

Body scanning is about being present and connected with what’s happening with your body. Whenever you experience anxiety you choose how you deal with it. 

Here’s an example of how to deal with feelings of stress at check-in:

Instead of thinking “My chest is tight and that’s bad,” you can accept the feeling.  

Instead, try to think: “There is tightness in my chest. My shoulders feel raised. My hands feel cool. My stomach feels tense.”

This is a calm and unemotional reflection of what you’re experiencing. Instead of giving into fear, you’re recognising it and accepting it.

The theory is that over time, you can help to train your brain that bodily discomfort is tolerable. By simply observing sensations your nervous system can begin the process of  decoupling sensations of flying from fear.

Does it work?

The evidence base for body scanning isn’t coherent. While there are some studies that establish significant impact, a recent meta analysis found that body scanning alone wasn’t enough to improve health related outcomes. 

What we can take from this is that body scanning alone won’t cure fear of flying, but we never expected it would. The technique can have a positive impact on some people. On that basis, it’s worth a try as there are likely to be no negative side effects.

A 90-second in-seat body scan for anxious flyers

Here we’re going to walk you through a typical body-scanning exercise. This can take around 90 seconds and can be done anywhere you need it. Most people find these exercises work well during high-stress moments like takeoff and turbulence.

The wording here is to help you. It’s better if you find words that work for you. Practising a couple of times before you fly can embed the exercise in a way that feels natural for you.

How to do the exercise

Start by keeping your eyes open and resting your gaze on a neutral point in front of you. This could be the tray table if you’re on a flight.

Begin the exercise by thinking about your feet.

Can you notice the pressure of your feet against the floor? Don’t move or try to change anything. Instead, just focus on where the contact feels strongest: heels, toes, arches, or the edge of your shoes.

Now move your focus to your calves and thighs. Feel the weight of your legs against the seat. Explore whether your muscles are braced.

Next, move your focus to your hands. Are you strongly holding the armrest? How do your fingers feel? Are they cold, warm, tense, or loose?

After a few moments, think about your shoulders and jaw. These areas can hold tension, without us consciously being aware of it. Recognising this through body scanning can reduce the tension.

Now, notice your chest and stomach. How do you feel? Does your stomach feel like it’s fluttering? Is your breathing fast and shallow? Don’t try to force change, but recognise how you’re feeling.

Finally, focus on how your whole body is sitting safely in the seat.

You may recognise that your body is safe, stable and supported. The chair is holding you up and the floor is stable beneath your feet. Ultimately, you’re safe and secure.

This exercise should take around 90 seconds (and ideally, no more than a few minutes) and can be done whenever you need it.

How to use body scanning during turbulence

Turbulence is a big trigger for anxiety. During turbulence your mind can run away with itself, interpreting each sound, sensation and drop as danger. 

Instead of focusing on the movement of the aircraft and the strange sensation, body scanning can help you focus on how your body is being supported through the movement.

Working through the exercise above can help to reframe your perception of turbulence. Instead of the plane moving unpredictably and unsafely, body scanning can help you understand that your body is being supported and you’re safe. 

Of course, when you’re in an anxious state, it can be hard to focus on the process of body scanning but that’s the point. By focusing on what’s happening in the moment and connecting with your body, you’re not allowing your brain to be carried away into your own disaster movie.

Practice makes perfect

Like every fear-of-flying technique, body scanning works best when practised, memorised and internalised before you need it. Each time you do a body scan you can reduce anxiety, but perhaps more importantly, it demonstrates that you have the power to manage your emotions. 

Body scanning alone probably won’t help you to manage flight anxiety in its entirety, but it’s an additional tool that you can have to deal with the experience. Alongside breathing, grounding and mindfulness, body scanning can be powerful. It’s also simple to do and free, so why not give it a try?

If you’re searching for ways to deal with airplane anxiety, visit the Help Desk and download the Calm Flight Toolkit.

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