My Long-Haul Travel Wellness Ritual
Ayurveda Meets Modern Science: What I Do Before, During & After a Long-Haul Flight
Twice a year, I make the long journey from Australia to Los Angeles.
I love travelling. There is something about stepping into a different environment, climate and rhythm that awakens the senses and brings fresh perspective.
But after many years of international travel, I’ve also learnt that travelling well isn’t simply about what I pack in my suitcase. It’s about how I prepare my body and nervous system for the transition.
Long-haul travel brings prolonged sitting, disrupted sleep, dry cabin conditions, changing environments and significant shifts in our circadian rhythm.
Ayurveda offers another fascinating lens.
Travel embodies many of the qualities traditionally associated with Vata: movement, speed, dryness, irregularity, lightness and change. So when I travel, I intentionally introduce the opposite qualities: warmth, grounding, nourishment, hydration, rhythm and rest.
My personal travel protocol has evolved from the ancient practices I’ve studied and taught for decades, modern wellness and travel science, and quite simply, learning to listen to what my own body needs.
This isn’t about doing everything perfectly.
It’s about giving your body a little more support while asking it to do something quite extraordinary.
BEFORE: Prepare & Ground
1. My Travel Ritual Begins Five Days Before I Leave
Whenever possible, I try to have most of my packing finished at least five days before departure.
This isn’t an Ayurvedic prescription or something you’ll find in a medical journal. It’s something I’ve learnt about myself.
Last-minute packing creates unnecessary stress. Suddenly you’re searching for chargers, deciding what to wear, finishing work and tying up loose ends when what your body really needs is steadiness.
Being organised creates what I call an emotional and physical cushion around my departure.
I don’t want to begin a long-haul flight already exhausted.
2. Protect Sleep Before Sacrificing It
It’s tempting to stay up late getting everything done before a trip, but I try to do the opposite.
Sleep becomes a priority.
For significant time-zone changes, gradually shifting sleep and wake times towards your destination schedule before departure can help the circadian system begin adapting. Appropriately timed light exposure is another important part of managing jet lag.
My philosophy is simple:
Don’t begin your journey depleted.
3. Nourish Before You Travel
On the day I fly, I like to eat something warm, hydrating and nourishing rather than rushing out of the house on an empty stomach.
One of my favourites is a simple chicken and vegetable soup.
From an Ayurvedic perspective, warm, cooked food can feel particularly grounding before entering the dry, cool and constantly moving environment of airports and aircraft.
For me, it’s also an easy way to begin the journey feeling nourished rather than depleted.
Nourish before you travel. Don’t begin the journey running on empty.
4. Abhyanga: My Ayurvedic Grounding Ritual
One of my favourite Ayurvedic practices before travelling is Abhyanga, or warm oil self-massage.
Ayurvedically, oiling is traditionally used to balance Vata’s dry, mobile and light qualities.
For me, there’s another dimension: touch brings me back into my body.
Instead of mentally racing ahead to my destination, I slow down, breathe and create a moment of grounding before all the movement begins.
5. My Personal Supplement Routine
In the weeks leading up to travel, I become particularly mindful of good nutrition and consistency with my personal supplement routine.
This may include vitamin C, vitamin D and zinc, nutrients that have established roles in normal immune function.
I also personally use CoQ10 in the ubiquinol form as part of my broader wellness routine. CoQ10 is naturally produced by the body and plays an important role in cellular energy production.
These are my personal choices rather than a prescription for every traveller. More isn’t necessarily better, and supplement requirements vary according to diet, health, medications and individual needs. CoQ10 can also interact with some medications, including warfarin and insulin. (nccih.nih.gov)
6. Infrared Sauna
When it’s available to me, I enjoy an infrared sauna before travelling.
I think of this primarily as a warmth, relaxation and recovery ritual rather than a way of “detoxifying” the effects of flying.
Because sauna increases sweating, I make sure I replenish fluids afterwards. The last thing I want is to begin a long-haul journey dehydrated.
7. What About HBOT?
When possible, I also sometimes incorporate hyperbaric oxygen therapy (HBOT) before travelling.
During HBOT, oxygen is breathed in a pressurised environment, temporarily increasing the amount of oxygen carried within the blood.
It’s important, however, to distinguish my personal wellness ritual from established medical evidence.
HBOT has recognised medical uses, but it hasn’t been established as a treatment for jet lag or as a way for healthy travellers to “store” additional oxygen before flying.
For me, therefore, it remains an optional personal recovery practice, not an essential travel recommendation.
IN FLIGHT: Protect Your Rhythm
Once I’m onboard, my priorities become wonderfully simple:
Hydrate. Move. Breathe. Rest.
1. Hydration Over Alcohol
I don’t drink alcohol when I fly, particularly on a red-eye.
Instead, I make hydration a priority throughout the journey.
Cabin air is extremely dry, with humidity typically around 10–20%, which is one reason our nose, throat and eyes can feel so dry during a long flight.
2. Hydrogen Water: One of My Personal In-Flight Rituals
One product I personally travel with is HEALR H2 Molecular Hydrogen Tablets.
These tablets release molecular hydrogen gas (H₂) when dissolved in water, creating hydrogen-rich water.
Importantly, I keep this separate from my Ayurvedic herbal flask.
Following the manufacturer’s directions, I add one HEALR H2 tablet to approximately 300–500 mL of water, allow it to dissolve completely and drink it soon after preparation rather than leaving it sitting in my bottle for hours.
Molecular hydrogen is an interesting emerging area of research. Scientists are investigating potential effects relating to oxidative stress, inflammatory pathways, mitochondrial function and metabolic health.
However, research is still developing, and hydrogen water hasn’t been established as a treatment for jet lag or as protection against the effects of commercial air travel.
For me, it sits firmly in the category of:
Emerging science + personal ritual.
And whether you choose hydrogen-rich water or ordinary water, the most important foundation is simply staying adequately hydrated.
Explore HEALR H2 Molecular Hydrogen Tablets
3. My In-Flight Ayurvedic Herbal Infusion
This is one of my favourite travel rituals.
Before leaving home, I prepare portions of my herbal mixture so that I have enough for my long-haul journey.
My Herbal Blend
For one preparation, I use approximately:
- 1 teaspoon organic coriander powder
- 1 teaspoon organic cumin powder
- 1 teaspoon organic fennel powder
- 1 teaspoon organic turmeric powder
- 1 teaspoon organic ginger powder
- A small amount of ghee
I place the mixture into my one-litre flask and, once onboard, politely ask the cabin crew if they are able to add warm water.
Then I sip it slowly throughout the flight.
For particularly long journeys, I carry additional pre-portioned herbs so I can prepare another flask later if I feel I need one, rather than treating the recipe as something everyone should repeat at a prescribed interval.
The blend draws inspiration from the warming and digestive spices traditionally used within Ayurvedic food and herbal traditions.
But for me, the ritual is just as important as the ingredients:
Warmth. Hydration. Nourishment. Familiarity.
I don’t describe this as a “radiation detox tea.” Although we’re exposed to small amounts of cosmic radiation at altitude, there isn’t established clinical evidence that drinking particular herbs removes that radiation from the body.
Instead, this is my Ayurvedic travel infusion, designed around the qualities I personally want to cultivate while travelling.
4. Don’t Forget Your Nose
This is such a small ritual, but one I find particularly useful.
Because aircraft cabins are so dry, my nasal passages can quickly feel uncomfortable.
I carry a FESS saline nasal spray to help moisturise my nasal passages.
From my Ayurvedic toolkit, I may alternatively use an appropriate sesame-based nasal oil as part of my personal practice.
The intention is simple:
Moisture and comfort.
I don’t claim that either prevents respiratory infections. I use them because they help counter that uncomfortable feeling of dryness during long-haul travel.
5. Movement Is Non-Negotiable
I don’t wait until my body is completely stiff before I move.
While seated, I regularly move my feet, ankles and calves. And when it’s safe, I get up and walk around the cabin.
Prolonged immobility during long-distance travel can increase the risk of blood clots, particularly for people with additional risk factors. The CDC recommends frequent leg movement and suggests getting up to walk every 1–2 hours when possible. (cdc.gov)
I also incorporate simple standing yoga and mobility movements.
Some of my favourites include gentle calf raises, standing side stretches, supported forward folds, gentle spinal movements and simple hip-opening movements where space and safety allow.
I’m certainly not trying to hold a yoga class in the aisle!
I’m simply keeping my body moving after hours of sitting.
6. My Little Travelling Apothecary
Essential oils have travelled the world with me for years.
I carry a small collection of Young Living essential oils, and their familiar aromas have become sensory cues reminding me to slow down, breathe and reconnect with myself.
Thieves is part of my personal wellness ritual, which I traditionally apply to the soles of my feet.
I love R.C. on my chest or handkerchief for its fresh aroma.
Lavender is my favourite when I’m ready to relax. I may apply appropriately diluted oil to my chest, temples or the back of my neck.
I use Frankincense when I want to create a sense of grounding and centredness.
And I reach for Peppermint when I want a fresh, cooling sensory experience. I use a small amount in my palms, rub my hands together and gently inhale the aroma.
People often comment on the scent of my oils when I travel.
I sometimes joke that I’m a walking diffuser!
Of course, an aircraft is a shared environment. Some people experience fragrance sensitivities, migraines, allergies or respiratory conditions, so I’m conscious of using aromatic products discreetly and respectfully.
7. On a Red-Eye, I Choose Rest Over Entertainment
You’ll rarely find me watching movie after movie on an overnight flight.
For me, a red-eye is an opportunity to reduce stimulation.
I put on my blue-light-blocking glasses or silk eye mask, meditate, practise Yoga Nidra and sleep when it’s appropriate for my destination time.
Light is one of the strongest signals controlling our circadian rhythm, which means when we’re exposed to light—and when we deliberately seek darkness—can matter when crossing multiple time zones. (cdc.gov)
My mantra becomes:
Less stimulation. More restoration.
ARRIVAL: Reset & Recalibrate
Landing isn’t quite the end of the journey.
Your luggage may have arrived, but your internal body clock may still be somewhere over the Pacific!
This is the stage I think many of us overlook.
1. Seek Natural Light
Once I arrive, I get outdoors.
Appropriately timed light is one of the most powerful signals we have for shifting the circadian clock after crossing time zones. The timing matters, so more light isn’t automatically better at every hour, but daylight is an important part of adapting to our new destination. (cdc.gov)
2. Walk & Ground
I love going for a gentle walk after arriving.
Movement helps me feel embodied again after hours of sitting, while being outdoors gives my body environmental cues that say:
This is where we are now.
From my Ayurvedic perspective, it’s another beautiful way of settling Vata after so much movement.
3. Hydrate & Nourish
I continue hydrating and choose simple, warm, nourishing food rather than immediately overwhelming my digestive system.
Warmth, nourishment and regular meals help me begin establishing my new rhythm.
4. Infrared Sauna & HBOT
When I can find reputable facilities at my destination, I sometimes incorporate infrared sauna and/or HBOT into my arrival routine.
I personally enjoy these as part of my recovery experience.
But I distinguish what feels supportive to me from what has specifically been demonstrated to treat jet lag.
Neither infrared sauna nor HBOT should be regarded as a proven jet-lag cure.
5. Give Yourself Permission to Arrive
Perhaps this is my most important travel ritual of all.
I try not to land and immediately expect myself to perform at 100 percent.
I’ve crossed an ocean.
I’ve changed environments.
My circadian rhythm is adjusting.
My nervous system has processed airports, crowds, noise, security, confined spaces and hours of movement.
Why wouldn’t I give it some grace?
I’ve come to call this:
Arrive Before You Achieve
Your plane may have landed, but your body is still recalibrating.
Give yourself permission to arrive too.
Ayurveda Meets Modern Science
What I love most is that these two worlds don’t need to compete.
Ayurveda teaches me to recognise the qualities of travel and respond with grounding, warmth, nourishment, oil, rhythm and rest.
Modern science teaches us about circadian rhythms, light exposure, sleep, prolonged immobility, circulation and hydration.
And decades of travelling have taught me something else:
The best wellness protocol is one you can actually live.
I don’t do these rituals from fear.
I do them because they make the journey itself feel more intentional.
Whether I’m travelling across the world or simply moving through a particularly busy season of life, the underlying question remains the same:
What would help my body feel supported through this transition?
Explore My Travel Wellness Protocol
If you’d like access to some of the products I personally travel with, including my essential oils, hydrogen tablets and other wellness essentials mentioned in this article, you can visit my Wellness Protocol, where I’ll share the products I personally use along with available links and discount codes.
Travel beautifully. Arrive gently. And give your body time to arrive with you.
A Gentle Invitation
If you’re ready to reconnect with your body, your identity, and your natural rhythm:
Let’s create a way of living that honours your uniqueness, not erases it.
If This Resonated With You
Share this article with someone who may need it too. Come and tell me your biggest insight or AHA moment on my socials, I love hearing what lands for you.
Take gentle care of your beautiful self.
About Me
I’m Jemma, a holistic wellness and transformational coach. My work is about helping you come home to yourself: your worth, your voice, your inner steadiness. Together, we reconnect the threads between body, mind, and spirit so you can move through life with clarity, confidence, and deep self‑trust.
If you’re curious to explore this work, you can book a free 15‑minute call anytime.
With love,
Jemma xx
Wellness note: This article shares my personal practices and general educational information and isn’t intended as individual medical advice. Supplements, herbs, essential oils, sauna and HBOT aren’t appropriate for everyone and may interact with medications or health conditions. If you have cardiovascular or respiratory conditions, increased blood-clot risk, take medication, are pregnant, or have other medical considerations, seek personalised advice from an appropriately qualified healthcare professional.