Yoga and Exercise for Motion Sickness

Yoga and gentle exercise do not stop an attack of motion sickness, but some practices may help the body cope with motion over time and calm anxiety. Evidence is limited.

When to practise

At home, before the journey and between trips, when you feel well. Do not practise during an attack or while moving.

Breathing practices

• Diaphragmatic breathing: slow belly breathing for 5 minutes
• Anulom Vilom (alternate nostril breathing): gentle, without breath holding
• Slow counted breathing: in for 4 counts, out for 6, which many people use in the vehicle

Gentle movement

• Neck rolls: very slow, short range and stop if dizzy
• Cat-cow: gentle spine movement
• Tree pose near a wall: steady balance practice
• Walking: brisk walks build general fitness

Balance and habituation exercises

A physiotherapist can set up graded exercises for people who get sick often or have inner-ear issues. Gradual exposure to motion may reduce symptoms over time.

What to avoid

• Fast spinning, inversions and head-down poses just before travel
• Breath holding and rapid breathing
• Practising on a very full or empty stomach

Pregnancy and older adults

Practise gently with a trained teacher and stop if you feel dizzy. Ask a doctor if you have a balance disorder.

Key point

Calm breathing and steady practice help you feel in control. They work alongside seat choice, light food and fresh air.

Remember

Most motion sickness is mild and passes once the movement stops. Plan ahead, stay hydrated and see a doctor if symptoms are severe or last more than a day.