In brief
- A rapid heartbeat is usually a stress response and not a sign of danger
- Understanding that your increasing heart rate is a natural reaction that can help to reduce stress
- Things like breathing, grounding, and physical techniques can help to slow your heart rate
Why airplanes = anxiety for some people
Many people with a fear of flying can experience a sudden increase in heart rate during a flight. You can find your heart rate increases at any stage, including boarding, takeoff, or mid-air during turbulence. It’s a natural response to a situation that causes you anxiety.
A raised heart rate isn’t a problem. What’s really happening is that your body’s alarm system has momentarily misfired – mistaking a safe situation for a stressful one.
We’re going to look at the reasons why your heart rate may spike in the air, and show you how some simple exercises can help you to stay calm.
Why your heart races in the air
Flying can expose your body to physical pressures that can cause your heart rate to spike, including dehydration, low oxygen, and changes in air pressure. These can all cause your heart rate to speed up.
When the brain detects potential danger it signals the release of the stress hormones adrenaline and cortisol.
When they enter your system these chemicals can speed up your heart rate as your body prepares danger. This can cause you to enter into fight-or-flight mode.
People who are afraid of flying can find their bodies enter into this stress response, even in situations that objectively aren’t dangerous.
You may find that these sensations are amplified when you’re on a plane. Things like strange sensations during takeoff and landing, unfamiliar noises, or turbulence can act as triggers, causing your heart rate to increase.
While the rational part of you understands and recognises that flying is safe, your body can react as if it is dangerous. One solution is to find ways to reduce this stress when it appears.
(Studies also suggest that being fit and healthy can also reduce heart rate increases in the air, but the evidence isn’t conclusive.)
Start with breathing exercises
Breathing exercises can help to refocus your body and mind. Try this exercise if you find your heart rate increasing while boarding or on the plane:
- Inhale slowly through your nose and count to four
- Hold for one
- Exhale gently for six
- Repeat several times
Breathing exercises work by activating your parasympathetic system. This can help to lower your heart rate naturally.
You can repeat this exercise (and any of the other breathing exercises you may know) as often as you know. Don’t worry too much about counting, but focus on the rhythm.
You can learn more about breathing exercises here.
Use grounding to steady yourself
Grounding techniques and exercises can help to break the cycle of stress by focusing your mind’s attention on the present.
Try this exercise. You can name:
- Five things you can see
- Four you can feel
- Three you can hear
- Two you can smell
- One you can taste
It may seem like a simple exercise, but the exercise can refocus your attention away from your heartbeat stress towards what’s happening right now.
You can learn more about grounding techniques here.
Refocus your thoughts
Flying is incredibly safe, as the statistics show. Having some phrases (known as positive affirmations) can help to reduce stress and bring you back to the present.
We recommend remembering these or writing these down somewhere (on paper or a notes app on your phone). During periods of high-stress, you can read them to help rationalise the fear and hopefully reduce your heart rate:
- This is just adrenaline. It will pass.
- My heart knows what to do.
- Flying is safe.
- Turbulence is just the plane moving through rough air. It will pass.
- The noises I hear are normal and there’s nothing to be afraid of.
These phrases can provide inner reassurance. When you pair these positive affirmations with slow breathing exercises and grounding exercises, you can bring a little more calmness back and hopefully increase your confidence in the air.
Prepare for calm before every flight
If you know that flying causes anxiety, then you can prepare yourself physically and mentally before you get on the plane.
If you experience rapid heart rate, avoid excessive caffeine before a flight as this can increase palpitations. Eat lightly and stay hydrated, as dehydration can make your heartbeat feel stronger.
You can learn the grounding, mindfulness and breathing exercises before your flight. Practising them can give you the confidence you have the power to reduce stress when you need it.
Remember, your heart rate increases at times of anxiety – but also at times of excitement. While you might currently associate flying with fear, the more times you fly, the more likely you are to break this negative relationship.
To help you, we’re created the Calm Flight Toolkit, which is packed full of information, advice and guidance to help keep you relaxed and confident while flying.
FAQs
While there are physical reasons why your heart rate may increase on a plane (dehydration, increased air pressure, etc.) An increased heart rate while flying is usually caused by your body releasing adrenaline when your brain perceives threat.
We’re not medical experts and won’t provide medical advice. However, medical websites say that for most healthy people, no. It’s not a medical emergency, but an adrenaline surge and the sensation should pass. Of course, if you have a diagnosed heart condition, always speak to a healthcare professional before you fly.
We can’t guarantee that the exercises and recommendations here will work for you, but they do work for lots of people.
We believe that you have the power to change how you feel. Before your flight, reduce caffeine, stay hydrated, and practise calm breathing before and during the flight. Being prepared can be powerful at reducing anxiety which can potentially help you to reduce heart palpitations.