Jet lag can be a real buzzkill for travelers, disrupting your sleep patterns and leaving you feeling fatigued and disoriented. However, there are natural and holistic approaches to combat this common travel woe. In this comprehensive guide, we will explore various spiritual exercises for jet lag that can help you rebalance your energy and overcome the effects of long-haul flights. From meditation techniques to mindful practices, we've got you covered.

Grounding Meditation

Jet lag often leaves us feeling disconnected from our surroundings. Grounding meditation, which involves visualizing your connection to the Earth, can help you reestablish a sense of rootedness. Find a quiet spot, sit comfortably, and focus on your breath. Imagine roots extending from your body into the Earth, grounding you and restoring your energy.

Meditations From Skylight to try:

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Breathwork for Relaxation

Deep breathing exercises are a powerful tool for reducing stress and promoting relaxation. Practice mindful breathing to calm your nervous system and ease the tension caused by jet lag. Inhale deeply for a count of four, hold for four, and exhale for a count of four. Repeat this cycle several times to soothe your body and mind.

Sun Salutations

Exposing yourself to natural light is crucial for resetting your internal clock. Sun salutations, a sequence of yoga poses, can be performed outdoors to absorb sunlight and synchronize your circadian rhythms. Start your day with this rejuvenating practice to combat jet lag effectively. Here are the correct steps to perform a sun salutation (Surya Namaskar):

  • Begin by standing with your feet together.
  • Inhale and raise your arms overhead, keeping your ribs lifted off your waist.
  • Exhale as you fold forward, keeping your back straight and fingers in line with your toes. If flexibility is an issue, you can place your hands on your shins.
  • Inhale, lift halfway, look forward, and squeeze your shoulder blades together. Your hands can be on your shins or on the ground if you're flexible.
  • Step back to a plank pose with your hands under your shoulders. Avoid letting your shoulders sag forward.
  • Exhale, lower down with control. If needed, modify by lowering your knees, arching your back, and lowering your chest and chin between your thumbs.
  • Inhale, slide forward into cobra pose. Your hands should be beside your lower ribs, elbows squeezing behind you, and chest lifted.
  • If desired, transition into upward-facing dog with strong legs, lifting from the mat and spreading your collarbones.
  • Exhale and press into your palms, transitioning to downward-facing dog. Spend five breaths in this pose.
  • To move to the front of the mat, lift your heels, bend your knees, and either hop or walk your feet to your hands.
  • Inhale, come to a half-lift, either with hands on shins or fingertips in line with toes.
  • Exhale, fold, and tuck your chin.
  • Inhale, press into your feet, and come all the way up, bringing your hands together overhead.
  • Finish by bringing your arms by your sides.

Remember to perform these movements with one breath per movement and focus on maintaining proper alignment throughout the sun salutation sequence.

Affirmations for Alignment

Positive affirmations can shift your mindset and help you adapt to a new time zone. Create personalized affirmations that resonate with you, focusing on phrases like "I am in sync with the time," or "My body easily adjusts to new time zones." Repeat these affirmations daily to reinforce a positive mental state.

Here 10 great affirmations to try:

  • "I breathe deeply and relax to promote peaceful sleep."
  • "Relaxing my muscles helps me find restful sleep."
  • "I'm grateful for this journey and look forward to rejuvenating sleep."
  • "I can relax knowing I'm prepared for the day ahead."
  • "As I practice healthy habits, I'll overcome jet lag faster."
  • "I stay awake to embrace the adjustment and reset my body clock."
  • "I release racing thoughts and embrace tranquility."
  • "My body and mind are in sync with the new time zone."
  • "I surrender to the rhythm of the journey and find inner peace."
  • "I trust that my sleep patterns will harmonize with the local time."

These affirmations can be repeated before bedtime or throughout the day to help combat jet lag and promote restful sleep during your travels.

Natural Remedies

Here are several natural ways to combat jet lag:

Spend Time Outside

Spending time outdoors in natural sunlight can help regulate your circadian rhythm. Sunlight exposure is essential, especially for eastbound flights, as it can help you wake up and adjust to the new time zone.

Create a Dark Sleep Environment

Block out distractions with earplugs and a sleep mask to ensure complete darkness. Melatonin production occurs throughout the night in darkness, helping to regulate your circadian rhythm.

Melatonin Production

To enhance melatonin production, take cold showers in the evening before bedtime. Melatonin is essential for regulating your sleep-wake cycle.

Herbal Teas

Incorporate herbal teas into your sleep routine. Yerba mate, ginkgo biloba, or ginseng can provide an energy boost in the morning, while chamomile, lavender, and valerian can help you relax and fall asleep in the evening.

Adjust Your Schedule

If your trip is only for a day or two, consider staying on your home timezone schedule. This approach allows you to avoid trying to adjust to a new time zone for a short visit.


Jet lag doesn't have to ruin your travel adventures. By incorporating these spiritual exercises into your routine, you can minimize its effects and enjoy a smoother transition when crossing time zones. Remember that consistency is key, and with practice, you can regain your energy, balance, and enthusiasm for exploring new destinations.

Now that you have a toolkit of spiritual exercises for jet lag, put them into action on your next journey and experience the benefits firsthand. Safe travels!


Q: How long does it typically take to recover from jet lag using spiritual exercises?
A: The recovery time varies from person to person, but consistent practice of these exercises can significantly expedite the process.

Q: Can I combine different spiritual exercises for better results?
A: Absolutely! Combining exercises like meditation, breathwork, and sun salutations can enhance your recovery from jet lag.

Q: Can children benefit from these exercises to overcome jet lag?
A: Yes, children can also benefit from age-appropriate versions of these exercises, helping them adjust to new time zones more comfortably.

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