To help ease stress and worry on your next flight, there are four breathing exercises proven to help any anxious person relax and restore focus. Just be sure to breathe through your diaphragm and not your upper chest for the best results.

1. Lengthen your breath. In the simplest of the 4 breathing exercises, sit up straight in your seat and inhale deeply through your nose. Exhale slowly through your nose (instead of your mouth), for two to three seconds longer than the amount of time it took to breathe in. Do this for 60 seconds and feel instantly calmer.

2. Get tense to relax. Tense every muscle group in your body, starting with the muscles in your face and working your way down to your toes. As you flex each muscle, breathe in through your nose for three to four seconds. Exhale through your mouth for five to six seconds as you release tension.

3. Alternate breathing between nostrils. Block one nostril with your thumb and inhale until your lungs are full. Hold your breath as you move your thumb to close off the other nostril. Exhale slowly and repeat, switching up the cycle so you breathe in (and out) through each nostril.

4. Use the 4-7-8 technique. Start by breathing in through your nose for four seconds. Hold your breath for seven, and then exhale through your mouth for eight. Repeat this technique until you’re calm.