Jet Lag Recovery: Yoga Poses and Breathing Techniques to Combat Travel Fatigue

Traveling can be an exciting experience, but the aftermath of crossing time zones often leaves us dealing with jet lag. As mums, it's essential to bounce back quickly to keep up with our busy lives no matter if you are arriving to your holiday destination or returning back home. Fortunately, yoga and breathing techniques offer natural and effective ways to combat travel fatigue.

Here's how you can incorporate these practices to help your body adjust and recover.

Understanding Jet Lag

Jet lag is when your internal body clock is disrupted by traveling across time zones which can cause a temporary sleep problem. Some people can get more affected than others and take longer to recover when they reach their destination. It also depends on if you travel back or forwards in time on how tired you are. When your natural sleep rhythm or circadian rhythm gets affected it can lead to a range of symptoms. Here are some common effects.

1.      Sleep disturbances

a.      Insomnia -difficulty falling asleep or staying asleep at night

b.      Waking early or sleeping longer – waking to early or sleeping longer than intended

2.      Mood changes

a.      Irritability – becoming more frustrated or irritable

b.      Anxiety – feeling unsettled or anxious

3.      Daytime fatigue

a.      Tiredness -feeling tired or lethargic during the day

b.      Difficulty staying awake – struggling to stay awake especially in the afternoon

4.      Physical discomfort

a.      Headaches – migraines or headaches

b.      Appetite changes – loss of appetite or eating more at strange times

What influence the severity of Jet Lag

There are many factors that can affect the jet lag and how you experience it as well as how long it will take you to recover. Some of these factors are;

• Number of time zones crossed : The more time zones you cross the more severe the jet lag

• Age: Older adults seem to be affected more by jet lag and take longer to recover

• Direction of travel: Traveling east e.g. from New York to London often results in worse jet lag than if you travel west New York to Los Angeles because it’s harder to advance your internal clock than delay it.

• Individual differences: Some people are more sensitive to jet lag and other factors could be genetic such as pre-existing sleep disorders.

Managing Jet lag

There are several things you can do to mitigate and help you feeling better when reaching your destination so you can enjoy your holiday. Here are some great tips that can help you.

• Light exposure: take a walk and seek sunlight during the day that natural light will help you reset your internal clock.

• Exercise: Some light exercise can help boost your mood and energy levels and also improve your sleep quality.

• Healthy diet: Eat healthy well-balanced meals at regular times and not too late.

• Stay hydrated: Drink lots of water and avoid alcohol and caffeine that will keep you awake and could dehydrate you.

• Take short naps: If you are tired take short naps of 20-30mins to recharge, sleeping any longer will make you more tired.

Yoga poses for Jet Lag Recovery

By integrating yoga into your travel routine, you can alleviate the symptoms of jet lag, helping your body and mind adjust more smoothly to new time zones and environments.

Here are some poses that are good to practice when feeling jet lagged.

1. Child’s Pose (Balasana)

Benefits: Calms the mind, relieves fatigue, and gently stretches the back and hips.

Instructions:

Kneel on the floor, touch your big toes together, and sit on your heels.

Separate your knees about hip-width apart.

Exhale and lay your torso down between your thighs.

Extend your arms forward, palms down, and rest your forehead on the mat.

Hold for 1-3 minutes, focusing on your breath.

2. Legs Up the Wall (Viparita Karani)

Benefits: Reduces swelling in the feet and legs, improves circulation, and promotes relaxation.

Instructions:

Sit next to a wall and swing your legs up as you lie back.

Scoot your bottom as close to the wall as comfortable.

Extend your arms out to the sides, palms up.

Relax in this position for 5-15 minutes, breathing deeply.

3. Seated Forward Bend (Paschimottanasana)

Benefits: Stretches the spine and hamstrings, calms the mind, and helps relieve stress.

Instructions:

Sit on the floor with your legs extended straight in front of you.

Inhale, lengthen your spine, and reach forward from your hips.

Hold your feet or shins, keeping your back as straight as possible.

Hold for 1-3 minutes, breathing deeply.

4. Reclining Bound Angle Pose (Supta Baddha Konasana)

Benefits: Opens the hips, relaxes the nervous system, and promotes deep relaxation.

Instructions:

Lie on your back and bring the soles of your feet together.

Let your knees fall open to the sides, forming a diamond shape with your legs.

Place your arms by your sides, palms up.

Hold for 5-10 minutes, focusing on your breath.

Breathing techniques for Jet Lag

Travelling can be unsettling and stressful and as mums we can find ourself breathing more shallow. These breathing techniques are easy to use and give you a quick reset when you are on the go.

Alternate Nostril Breathing (Nadi Shodhana)

This technique balances the nervous system, calms the mind, and promotes mental clarity.

Instructions

Sit comfortably with your spine straight.

Use your right thumb to close your right nostril.

Inhale deeply through your left nostril.

Close your left nostril with your right ring finger and release your right nostril.

Exhale through your right nostril.

Inhale through your right nostril, then close it and exhale through your left nostril.

Continue for 5-10 cycles, finishing with an exhale on the left side.

2. 4-7-8 Breathing

This breathing reduces anxiety, promotes relaxation, and helps you fall asleep.

Instructions

Sit or lie down in a comfortable position.

Inhale quietly through your nose for a count of 4.

Hold your breath for a count of 7.

Exhale completely through your mouth for a count of 8.

Repeat the cycle 4 times.

By integrating these yoga poses, breathing techniques, and practical tips into your routine, you'll find it easier to overcome jet lag and get back to your energetic self and enjoy your holiday. Remember, taking time for self-care is not only beneficial for you but also for your family. Happy travels and namaste!