Overcoming Fear of Flying and Nighttime Anxiety - #47917

Hello

This condition can be understood as Vata-Pitta aggravation with Manovaha srotas involvement, leading to Chinta (anxiety), Bhaya (fear), Nidranasha (sleep disturbance) and panic-like symptoms.

🌿 Ayurvedic Treatment Plan

Internal Medicines

✔ Saraswatarishta – 20 ml twice daily after meals → Calms the mind, improves mental strength, reduces fear & anxiety

✔ Ashwagandha churna – 3 g twice daily with warm milk or water → Reduces stress, stabilizes nervous system, improves confidence

✔ Brahmi Vati – 1 tablet twice daily after meals → Enhances mental calmness, reduces overthinking

✔ Tagar (Valeriana wallichii) – 500 mg at night after dinner → Induces sound sleep, reduces panic & nighttime suffocation feeling

External Therapy

✔ Abhyanga (oil massage) Massage head, neck, chest, soles & spine with • Warm sesame oil or • Ashwagandha oil → Daily in the evening or before sleep (15–20 minutes)

🧘 Yoga, Pranayama & Meditation

Pranayama (Daily – 15–20 min)

✔ Anulom Vilom – 10 rounds ✔ Bhramari – 5–7 rounds (very effective for fear & panic) ✔ Deep abdominal breathing – 5 minutes

⚠ Avoid fast or forceful pranayama (like Kapalbhati) at night

Yoga Asanas

✔ Shavasana ✔ Balasana ✔ Viparita Karani (legs up the wall – 5 min) ✔ Sukhasana with breath awareness

Meditation

✔ 10–15 minutes guided meditation or mantra chanting (Om, Gayatri mantra, or calming music) ✔ Visualize a safe and smooth flight journey daily

🍲 Dietary Guidelines

Recommended

✔ Warm, freshly cooked food ✔ Milk with a pinch of nutmeg at night ✔ Ghee, almonds (2 soaked), dates ✔ Herbal teas – Brahmi, chamomile

Avoid

❌ Coffee, tea, alcohol ❌ Late-night heavy meals ❌ Cold, dry, packaged food ❌ Excess screen time before bed

🌙 Lifestyle Advice

✔ Fixed sleep-wake routine ✔ Avoid overthinking about flight at night ✔ Read calming literature before sleep ✔ Gentle evening walk ✔ No mobile/laptop 1 hour before bed

✈️ Before Flight (Mental Preparation)

✔ Practice pranayama daily till travel ✔ Carry calming music / guided meditation ✔ Avoid caffeine before flight ✔ Sit comfortably, focus on breathing, not thoughts

🌸 Expected Benefits

• Reduced fear & panic • Sound sleep without suffocation • Improved confidence during flight • Calm and stable mind

Thanks

Hello I can imagine how scary that must’ve felt—being up in the air, suddenly struggling to breathe, panicking, and then just lying awake at night replaying it all in your head.

It’s rough. But let me reassure you: what you went through points to anxiety or a panic episode, not some hidden physical problem. You’re not alone; lots of people actually face something like this on long flights for the first time.

Here’s the good news: you can totally handle this. With a bit of preparation, you’ll be fine flying back to Mumbai.

YOUR CONCERN

- Long-haul flight (9.5 hours) from India to Netherlands - Around 6 hours in, you suddenly felt like you couldn’t breathe—panic kicked in for about half an hour - Since then, the fear keeps coming back - Waking up anxious at night, can’t sleep well - No other physical symptoms - Return flight’s on 12.02.26 - You’ve tried deep breathing, which helps a little

WHY THIS HAPPENS (AYURVEDA + MODERN MEDICINE)

Ayurveda sees this as: - Vata getting out of balance (especially Prana Vata) - Stress and being in a new place - Disturbed Manovaha Srotas - Something like Chittodvega, Bhaya, or Udavarta

From a modern angle, it’s a panic attack or flight anxiety. Triggers?

- Sitting for hours - Changes in cabin pressure - Exhaustion - Feeling “trapped” in the air

Important: Oxygen levels on planes are safe. You feel like you can’t breathe, but your body’s getting all the oxygen it needs.

MOST IMPORTANT THING

Panic makes you feel like you’re suffocating, but you’re not. Your body is actually fine.

This is NOT: - A heart problem - A lung disease - Dangerous or life-threatening

You can travel safely—you just need a plan.

AYURVEDIC SUPPORT (SAFE & EFFECTIVE)

1. Brahmi Vati (plain): 1 tablet twice daily after food. Calms the mind, eases fear, helps sleep. 2. Ashwagandha Churna or Capsule: ½ tsp powder or 1 capsule at bedtime with warm milk. Reduces anxiety, steadies the nerves. 3. Jatamansi Churna or Capsule (really important): 250 mg at bedtime. Great for panic, fear, and night-time waking.

Stick with these at least until you’re back home.

BEFORE & DURING THE FLIGHT: WHAT TO DO

Before boarding: - Skip coffee, tea, and alcohol - Eat something light - Take 1 Brahmi Vati

During the flight:

- If fear hits, sit upright - Put one hand on your chest, the other on your belly - Breathe in for 4 seconds, hold for 2, breathe out for 6 - Tell yourself: “This is anxiety. I am safe.” - Get up and walk every hour or two - Sip warm water

Try not to:

- Overthink things - Keep checking the oxygen mask - Google symptoms mid-flight

AT NIGHT:

- Drink warm milk before bed - No phone after 9 pm - Soft lighting, gentle music or a mantra - Jatamansi + Ashwagandha really help

WHERE TO GET AYURVEDIC MEDICINES IN THE NETHERLANDS:

- Indian grocery or Ayurvedic shops in big cities - Online Indian Ayurveda sites that deliver internationally - Local Indian community groups - Look for brands like Baidyanath, Himalaya, Dabur, Arya Vaidya Sala

WHEN TO SEE A DOCTOR (JUST IN CASE):

- Chest pain - Fainting - Ongoing breathlessness, even at rest

Otherwise, what you’re dealing with is anxiety—not something dangerous.

WHEN WILL YOU START TO FEEL BETTER?

- Sleep: 7–10 days - Fear: 2–3 weeks - Confidence flying: gets better as you prepare

You’re not weak. You’re not sick. You’re not unsafe to travel. Your mind just had a panic response, and now it needs some kindness and steadying. With these steps, you’ll be able to fly home calmly and safely.

Take care, Dr Snehal Vidhate

Anxiety and other disorders related to the mind can only be treated when you make up ur mind to get rid of them.

❌ Try and avoid the trigger factors as much possible. Anxiety is a state of mind which you can surely control by altering your thoughts…

Just note the patterns n timings of the feeling and make yourself busy in that time… If you have nothing to do at that time simple do some physical activity or go for a walk or if it is possible for you concentrate on your breath.

🧘‍♀️ Anulomvilom and Bhramari Pranayam will help. But you have to do it early in the morning only.

❌ Donot get yourself into any addictions.

❌ Donot drink tea or coffee or aerated drinks.

❌ Reduce screen time… No screen in darkness and 1 hour before you sleep. Consume audio form of data rather than visuals before you sleep. Filter the content of data you consume…

✔️ Drink a glass of buffalo milk daily before you sleep; it will help you get a sound sleep.

✔️ 100 steps after both meals are must.

✔️ Eat only home cooked food… Avoid outside food, packed and processed food.

✔️ Prefer natural liquids like fruit juice, coconut water, lemon juice, kokum sharbat over packed ones.

💊 Medication: 💊

Panchendriya Vardhan Tailam 2 drops in each nostril early in the morning empty stomach.

Cap. Memorin(S.G.Phytopharma) 2 caps twice a day before food.

Syp. Prasham 4 tsp at bed time with lukewarm water. Tab. Manasmitra Vatak 2 tabs at bed time

✈️ Safety for Your Upcoming Flight

- Medical check-up before travel: Since you had breathing difficulty once, it’s wise to consult a physician in the Netherlands before your return flight, just to rule out lung or heart issues.

During flight: - Stay hydrated (warm water, herbal teas). - Avoid heavy meals before boarding. - Practice slow breathing (inhale 4 counts, exhale 6 counts). - Keep a small calming aid (like lavender oil or tulsi tea bag) with you.

- Mental preparation: Remind yourself that the episode passed safely last time, and you now have tools to manage it.

Rx 1.Manasmithra vatkam 1 tab twice daily with warm milk after meals 2.Brahmi vati 1 tab at bedtime with water 3.Ashwagandha capsules 1 cap twice daily with warm milk after meals

🍵 Gentle Home Remedies - Warm milk with nutmeg (jaiphal) at bedtime – mild natural sleep aid. - Tulsi tea in the evening – calming, balances Vata. - Abhyanga (oil massage) with sesame oil on feet before bed – grounding and reduces nighttime anxiety. - Pranayama: Anulom Vilom (alternate nostril breathing) for 5–10 minutes before sleep.

Warm Regards DR. ANJALI SEHRAWAT

Your symptoms are signs of Vata Dosha aggravation. 1. Immediate Night Solution (For Sleep & Suffocation) Foot Massage: Every night before bed, massage the soles of your feet with Warm Ghee or Sesame Oil for 5 minutes.

Nutmeg (Jaiphal) Milk - Add a tiny pinch of grated Nutmeg (Muskaatnoot) to a cup of warm milk and drink it before sleep.

2. Start taking Ashwagandha capsules (available at health stores in Amsterdam) twice daily starting today.

Marma Therapy (Emergency Button): Point: Talahridaya. When you feel fear rising, press the exact center of your palm with your thumb. Hold for 1 minute while breathing deeply.

3. The In-Flight Protocol (Mumbai Return) Nasya (Nasal Lubrication): Before boarding and every 3 hours on the plane, apply a little Ghee or Butter inside both nostrils with your little finger. Chew Cardamom: Keep a few pods in your pocket and chew one slowly if you feel uneasy.

Regards Dr Gursimran Jeet Singh MD Panchakarma