Breathing for agitation: 3 minutes, on a plane

About this practice

Nothing to learn and nothing to fix: 3 minutes of breathing for agitation, on a plane. A guided session of about 3 minutes, suited to all levels. Nothing is recorded and no account is needed.

What this works on: agitation

Agitation is activation without an outlet. The body wants to move, the mind wants to switch tasks, and neither discharges the energy.

It tends to show up as:

• Restless, unable to sit through anything
• Switching tasks every few minutes
• Fidgeting without noticing

Channel the movement rather than suppressing it. Slow, deliberate physical attention gives the restlessness somewhere to go.

Doing this on a plane

• Use headphones, and keep the seatbelt on
• Bring a layer — being cold works against settling
• Skip alcohol; it makes the alertness worse

Cabin noise is constant and will mask the audio more than you expect. Try the headphones before you settle in.

How breathing works

A breathing practice uses the breath as the object of attention and as the control lever. Because exhaling slows the heart through the vagus nerve, it acts on the nervous system directly rather than through thinking.

• Keep the exhale longer than the inhale — that is the active ingredient
• Count the exhales and start again whenever you lose count
• Do not force depth; let the breath find its own level

What happens, minute by minute

1. 0:00Unclench your jaw. You were probably holding it without noticing.
2. 0:12We'll take this slowly, and there's no version of this where you get it wrong.
3. 0:26Let your body feel heavier than it did a minute ago. Let the chair or the floor take it.
4. 0:42Feel the last part of the exhale, where it turns into nothing.
5. 0:55Let the exhale empty you a little more than usual, but not to the point of strain.
6. 1:10Notice your fingers, one by one, starting with the little finger.
7. 1:22There is a part of you that has handled hard moments before. That part is here now, even if it is quiet.
8. 1:40If the restlessness that will not sit still has been with you all day, it is probably tired too. Let it rest alongside you.
9. 1:59Breathe as if you had all evening. There's no rush in this part.
10. 2:12This is not the last time the jumpy energy looking for an outlet will visit. That is not bad news. It means you will get more practice.
11. 2:32Notice the tone of your own inner voice. Is it kind?
12. 2:44There's no need to try harder than this.
13. 2:55Let your breathing be completely ordinary again.

Questions people ask

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.