Practical tips for maintaining breathing habits while traveling

July marks the busiest travel month of the year, bringing exciting adventures but also unique challenges to our wellness routines. As seasoned travelers know, maintaining healthy habits can be particularly difficult when navigating airports, airplanes, and hotel rooms. At Simply Breathe, we believe proper breathing is the foundation of health – especially during travel when your body faces disrupted sleep, recycled air, and new environments.

Why Breathing Matters When Traveling

Travel environments present several breathing challenges:

• Dry airplane cabin air with humidity levels as low as 10-20% (compared to the ideal 40-60%) can quickly dry out your nasal passages

• Recycled air in planes, airports, and hotels often contains more pollutants and fewer beneficial compounds like nitric oxide

• Altitude changes during flights affect oxygen levels in your blood

• Stress and sleep disruption can trigger mouth breathing, which further compounds these issues

When we breathe through our mouths rather than our noses (which often happens unconsciously during travel), we miss out on the natural filtering, warming, and humidifying benefits that nasal breathing provides. This can lead to increased risk of respiratory infections, poorer sleep quality, and greater fatigue – not how anyone wants to start their vacation or business trip!

Practical Breathing Tips for Travelers

Before Your Flight

• Hydrate strategically - Begin hydrating 24 hours before your flight, focusing on electrolyte-rich fluids. Well-hydrated nasal passages function better.

• Pack your Simply Breathe strips - Don't forget to pack enough strips for your entire trip, plus a few extras for unexpected delays.

• Pre-flight breathing practice - Take 5 minutes to practice nasal breathing exercises before heading to the airport, focusing on slow, deep breaths exclusively through your nose.

During Your Flight

• Apply Simply Breathe strips during long flights - For flights longer than 3 hours, consider wearing your strips while sleeping to maintain nasal breathing. This helps prevent dry mouth and promotes better oxygen uptake.

• Practice the "Decongest the Nose" exercise - If your nose feels stuffy from cabin pressure:

1. Take a normal breath in and out through your nose

2. Pinch your nose and hold your breath

3. Gently nod your head or walk a few steps

4. When you feel a moderate air hunger, release and breathe calmly through your nose

• Stay hydrated but limit alcohol and caffeine - Both dehydrate your airways and can disrupt normal breathing patterns.

At Your Destination

• Adjust to the new time zone with breathing - Use slow, rhythmic nasal breathing (4 seconds in, 6 seconds out) to help regulate your nervous system and adapt to the local schedule.

• Use Simply Breathe strips your first few nights - Many travelers experience disrupted sleep in new environments. Our strips ensure you maintain nasal breathing all night, improving sleep quality and helping you adjust faster.

• Morning breathing reset - Take 3 minutes each morning to practice light, nasal-only breathing to set the tone for the day.

The Simply Breathe Travel Kit

Consider assembling a small breathing kit for your carry-on:

• Simply Breathe strips (in their travel case)

• Small nasal spray with saline solution to maintain moisture

• Travel-sized humidifier for hotel rooms (optional)

Maintaining proper breathing habits while traveling isn't just about comfort—it's about ensuring your immune system stays strong, your sleep remains restorative, and your energy levels support all your travel activities.

Remember, if you can breathe through your nose for three minutes, you can breathe through your nose for life—even at 30,000 feet!

Safe travels from all of us at Simply Breathe!