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