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Motion Sickness
Motion sickness can be an unpleasant experience, but there are several strategies you can try to manage it.
What is Motion Sickness?
Motion sickness, also known as travel sickness or seasickness, is a condition that occurs when there is a conflict between the visual perception of motion and the inner ear’s perception of balance. This often happens during travel, such as when you’re in a car, boat, plane, or on an amusement park ride. The brain receives mixed signals, leading to symptoms like nausea, vomiting, dizziness, and cold sweats.
The connection between breathing and motion sickness lies in the body’s autonomic nervous system, which controls involuntary functions like heart rate, digestion, and breathing. When someone experiences motion sickness, their body may respond with changes in breathing patterns due to the stress and discomfort caused by the conflicting sensory signals. Shallow and irregular breathing can sometimes be associated with motion sickness.
How to Minimize Motion Sickness
Choose the Right Seat
If you’re traveling by car or bus, try to sit in the front seat or by a window to minimize motion. In an airplane, choose a seat over the wings, as this is supposed to be the most stable part of the aircraft.
Focus on the Horizon
Fixating your gaze on a stable object in the distance, such as the horizon, can help reduce the sensation of motion. Avoid looking at objects that are moving quickly or in different directions.
Take Breaks and Get Fresh Air
If possible, take regular breaks during your journey. Step outside for some fresh air and allow your body to adjust to the surroundings. Fresh air and a change of scenery can often alleviate symptoms.
Control Your Breathing
Deep, slow breaths can help calm your body and alleviate symptoms. Practice breathing exercises or focus on slow, controlled breaths when you start feeling nauseated. To manage motion sickness, controlled and deliberate breathing techniques can be beneficial. Deep, slow breaths can help calm the nervous system and alleviate some of the symptoms associated with motion sickness. Focusing on your breath can also redirect your attention away from the discomfort of motion sickness and help you relax.
- The “4 x 4 breathing” technique, also known as “box breathing,” is a relaxation and stress management exercise that involves controlled breathing patterns. It’s often used in practices like yoga, meditation, and mindfulness to help calm the mind, reduce anxiety, and improve focus. The technique is simple and can be done anywhere:
- If possible, find a quiet and comfortable place to sit or lie down. Otherwise, just begin.
- Close your eyes and relax your body.
- Inhale slowly and deeply through your nose for a count of 4 seconds. Fill your lungs completely but comfortably with air.
- Hold your breath for another count of 4 seconds. Keep your chest and body relaxed.
- Exhale slowly and completely through your mouth for a count of 4 seconds.
- Pause and hold your breath again for 4 seconds.
- Repeat this cycle for several rounds, usually around 4 to 6 cycles to start with. Gradually, you can increase the number of cycles as you become more comfortable with the technique.
Avoid Reading or Using Screens
Activities like reading books, looking at maps, using smartphones, or watching movies can exacerbate motion sickness symptoms. Try to avoid these activities or take frequent breaks if you must engage in them.
Remedies
Medication
In some cases, over-the-counter or prescription medications can help prevent or alleviate motion sickness symptoms. Consider over-the-counter medications like dimenhydrinate (Dramamine) or meclizine (Bonine). They can be effective in preventing motion sickness. Consult with a healthcare professional before using any medication, especially if you have any underlying health conditions.
Natural Remedies
Ginger: Ginger has been known to alleviate nausea and can be effective in managing motion sickness. You can try ginger chews, ginger ale, or ginger capsules. Some people find relief by drinking ginger tea or chewing on raw ginger. Try these ginger candies, they help with nausea and they taste great!
Peppermint Drops: Peppermint is a popular flavoring for gums, mints and teas and it also works well for treating upset stomach and nausea. Keep some of these peppermint drops in your bag.
Tools to Try
Acupressure Wristbands
These wristbands apply pressure on specific points on your wrists and are thought to help reduce nausea and motion sickness symptoms for some individuals. I have mild struggles with motion sickness and I use the wristbands pictured above and they work for me. My husband has worse troubles and he uses these wristbands that are a little more substantial.
Patches
These non-drowsy seasickness patches just stick behind your ear. You can exercise and swim in them and they seem to stay on. I have a friend who swears by them! Each set lasts about 72 hours.
Food and Drink
Stay Hydrated
Dehydration can worsen motion sickness symptoms, so make sure to drink plenty of fluids before and during your journey. Drink water or clear fluids to stay hydrated, but avoid large amounts of water right before or during your journey.
Limit Alcohol and Caffeine
Avoid excessive consumption of alcohol or caffeine, as they can dehydrate you and make motion sickness worse. It’s best to avoid or limit their consumption before and during travel.
Frequent Small Meals
Instead of eating one large meal, consider eating small, frequent meals or snacks. This can help prevent an empty stomach or overeating, both of which can contribute to motion sickness.
Choose Complex Carbohydrates
Foods rich in complex carbohydrates, like plain pasta or oatmeal, can help regulate blood sugar levels and prevent fluctuations that might contribute to motion sickness.
Avoid Strong Odors
Strong food odors can trigger nausea for some individuals. Avoid strong-smelling foods that might worsen your motion sickness symptoms.
Avoid Heavy Meals
Consuming heavy, greasy, or spicy meals before traveling can increase the likelihood of motion sickness. These types of foods can be harder to digest and may worsen nausea.
Eat Light Snacks
Opt for light, easily digestible snacks like crackers, plain bread, or plain rice. These foods can help keep your stomach settled without burdening your digestive system.
Optimize Your Environment
Keep the air inside the vehicle fresh by opening a window or using the air conditioning system. Avoid strong smells and ensure proper ventilation. When possible, avoid activities that can worsen your motion sickness.
Remember that what works for one person may not work for another, so it may take some trial and error to find the strategies that are most effective for you. If your motion sickness symptoms persist or significantly impact your daily life, it’s advisable to consult with a healthcare professional for further guidance.
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Live well. Be well.
Laura
