vuelotranquilo
SOS

SOS · Calm protocol

For the moment the wave hits. Works offline.

  1. I am with you. What you feel is a wave of sensations: it rises, peaks, and always comes down. We will ride it together.
  2. Rest your feet firmly on the floor. Feel the seat holding you. The aircraft is designed for this; you only need to breathe.
  3. Inhale through your nose counting four… one, two, three, four. Hold for two seconds. Exhale through your mouth counting six… one, two, three, four, five, six.
  4. Again. Inhale… two… three… four. Hold. Exhale… two… three… four… five… six. Very good.
  5. Look around: silently name five things you can see, four you can touch, three you can hear. You are still here, safe, supported.
  6. Turbulence is uncomfortable, not dangerous: the aircraft is certified for far more than it will ever encounter. The crew is still serving coffee.
  7. The wave is already coming down. Keep breathing slowly like this. Every breath tells your body: we are safe.
  8. Well done. You can repeat this exercise as many times as you need. I am here, right beside you, for the whole flight.

If you feel you cannot go on or think about harming yourself, call 024 (Spain) or 112 (EU). This exercise is wellbeing companionship, not medical care.