From Jet Lag to Joy: Your Prevention and Wellness Tips

Henna
Jun 25
4 min read

Why Your Next Flight Could Make or Break Your Trip

You've planned and booked the perfect getaway and counted down the days. But 48 hours into your adventure, you're battling crushing fatigue, your immune system has surrendered, and jet lag has you wide awake.

Sound familiar? You're not alone.

Yes, I am often asked how I bounce back so well from long flights. I'd say, it is mindful prep. After years of long-haul lessons and travel mishaps, I’ve learned that great trips start before takeoff. Here are the simple practices that turned my travels from draining to energizing.

Building Your Pre-Flight Foundation (Week Before Departure)

Your real journey begins at home. This isn't about last-minute packing—it's about priming your body for optimal performance.

The Top Four

Hydration: Start increasing your water intake now, not just on the plane. Your body needs time to establish proper hydration levels.

Quality Sleep: Begin adjusting your sleep schedule gradually toward your destination's time zone. Even 30 minutes earlier or later each night makes a difference.

Nourishing Diet: Try to eat healthier or on anti-inflammatory foods. Boost your immune system - I take Vitamin C supplementation starting a week before travel.

Movement: This is where most people miss the mark. Your body needs to be strong and flexible before being confined to airplane seats for hours.

And the game-changer that may tie all of this together -

The Breath - The Jet Lag Prevention Reset Button

Your breath is the most powerful tool you have for managing travel stress and jet lag. It's your direct line to calming your nervous system and helping your body adapt to new time zones.

The 4-Count Reset Technique that can be done anywhere - on the plane, or in your hotel room:

1. Spend one minute simply observing your natural breathing pattern

2. Inhale through your nose: Count slowly—1, 2, 3, 4

3. Exhale through your nose: Count in reverse—4, 3, 2, 1

4. Add pauses: When comfortable, include brief holds after each inhale and exhale

5. Practice this several times throughout your travel day

The Galapagos sea lions in deep savasana.

Your In-Flight Yoga Toolkit

Long flights don't have to mean stiff joints and poor circulation. These carefully selected poses work even in cramped spaces and can be done right in your seat or during bathroom breaks.

The Essential Five Poses

Gentle Backbends - Your Energy Booster

Perfect for counteracting the forward slouch of airline seats. Lift your heart, chin up slightly, and breathe deeply for 3-5 cycles. This simple move combats fatigue and opens your chest for better breathing.

Easy Forward Bends - Your Tension Releaser

Whether seated or standing in the aisle, gently hinge at your hips and fold forward. Let gravity do the work—no forcing required. This releases lower back pressure from prolonged sitting.

Side Stretches - Your Circulation Enhancer

Reach one arm overhead and gently lean to the opposite side. Hold for 30 seconds each direction to wake up your spine and improve blood flow.

Gentle Twists - Your Digestive Aid

Seated spinal twists help maintain spinal mobility and can even aid digestion during those long flight hours.

Squats - Your Deep Vein Thrombosis Prevention

During bathroom breaks, do a few gentle squats to get blood pumping back to your heart.

Post-Arrival Recovery Boosters: Once you reach your hotel, complete your wellness routine with:

Downward Dog to fully stretch your spine

Legs Up the Wall to reverse blood flow and reduce swelling

These poses work together to improve circulation, reduce DVT risk, and help your body transition smoothly between time zones.

The Mental Game - Reframing Your Travel Experience

Physical preparation is only half the battle. The most resilient travelers master the mental aspect too.

Expect the Expected: Security lines, delays, crowded spaces, and confined quarters aren't inconveniences—they're simply part of the travel experience. When you mentally prepare for these realities, they become manageable steps rather than stress triggers.

Document Preparation: Gather all necessary paperwork well in advance: passport, travel insurance, accommodation confirmations, and any required health documentation. Nothing derails zen-like travel preparation like last-minute document panic.

Your 24++ Hour Pre-Departure Action Plan

3 Days Before:

Finalize all travel documents
Begin hydration protocol
Start gentle sleep schedule adjustment
Practice breathing technique daily. Do yoga stretches.

2-1 Day Before:

Complete packing
Do yoga focusing on backbends and forward folds
Get quality sleep (aim for 7-8 hours)
Check In for Flight

Travel Day:

Perform in-seat stretches every hour and simple breathing techniques
Stay hydrated (but not over hydrated)
Move your legs

Upon Arrival at Destination:

Legs up the wall pose for 10 minutes
Do move or walk
Continue simple breathing practice to adjust to new time zone

The Bottom Line

Travel wellness isn't about perfection—it's about preparation. I've certainly had my share of travel mishaps and days when I felt unprepared, but these practices have made my journeys smoother and more enjoyable.

Your body and mind are incredibly adaptable when given the right tools. By taking into consideration these strategies consistently, you're not just preparing for a flight—you're setting yourself up for the kind of travel experiences that energize rather than exhaust you.

Ready to transform your next trip from survival mode to thrival mode? Start with just one element—perhaps gentle yoga, and build from there. Your future traveling self will thank you.

Safe travels, and remember: the journey begins long before you reach the airport.