Steadier steps for trains, lifts and escalators—London-proof and kind.
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Start here • Self-check • Red flags • Why this happens • Fixes for today • Cycle tweaks • SHEIQ Tube Protocol™ • Scene kits • Decision ladder • Talk to your GP/Pharmacist/ENT • Downloads • Sources
Start here (3 quick wins)
- Face the direction of travel. Stand or sit facing forwards and look to the far end of the carriage, not your phone.
- Plant and breathe. Place both feet hip-width on the floor, soft bend in knees, one steady hand on a pole, then breathe in 4, out 6 for five cycles.
- Cool and sip. Move near a doorway/vent if you can and sip ~200–300 ml water across the journey; heat and dehydration worsen dizziness.
You’re not “weak with crowds.” The Tube mixes motion, noise, heat and visual flow—tough on balance. This guide is information, not medical advice.
Today at a glance (so it feels doable)
- Time today: ~6 minutes total
- You’ll need: small water bottle • a soft mint/ginger sweet • optional earplugs (for loud lines)
- Likely wins: fewer “wavy” moments on straights • calmer escalators • less post-journey nausea
Self-check (2 minutes)
Tick what fits this week:
- I feel woozy when the train pulls in or out
- I sway on escalators or feel odd at the top/bottom
- I get motion-type nausea if I read or scroll
- Busy visuals (crowds, fast ads) make me unsteady
- I hold my breath when anxious; I feel hotter than others
- I feel worse pre-period or after a sleepless night
Keep this list for your GP/Pharmacist/ENT chat.
Red flags (get urgent help)
Call NHS 111 or 999 (or go to urgent care/A&E) if you have:
- Sudden, severe headache, weakness in a limb/face, slurred speech, confusion, or vision loss (stroke-like symptoms).
- Chest pain, shortness of breath, or fainting.
- New, severe spinning vertigo with vomiting, hearing loss, or fever.
(For most commuters, dizziness is non-urgent—but safety first.)
Why this happens
Dizziness on trains comes from mixed signals: your inner ear says you’re moving, your eyes stare at a fixed screen, and your body tenses. Add heat, noise, perfume, hunger or anxiety and the system overloads—so you feel floaty, nauseous, or off-balance.
Good news: simple gaze, stance, breath and cooling cues can steady the brain’s “motion maths.” We’ll also plan where to stand/sit and what to avoid on busy routes.
This guide supports, not replaces, your clinician’s advice.
Fixes for today (you control these)
1) Set your stance (1 minute)
- Face forwards toward the far end of the carriage.
- Plant both feet hip-width with a soft knee bend; hold one pole/rail.
- Lean lightly into turns instead of bracing.
2) Fix your gaze (1 minute)
- Look far, not near: choose a stable point (carriage end/door frame), not your phone.
- Use the 3-blink cue: blink slowly 3 times to relax your eyes when motion/ads feel “too much.”
3) Manage heat & air (1 minute)
- Move toward doors/vents if possible.
- Open coat/loosen scarf; sip ~200–300 ml water across the journey.
4) Nausea buffer (2 minutes)
- Skip reading/scrolling in motion.
- Try a mint/ginger sweet at the first hint of quease.
- Breathe in 4, out 6 for 1 minute to settle the system.
5) Micro-prep before you travel (1 minute)
- Eat a small steady snack if you’re empty (protein + fibre).
- Pack earplugs if loudness tips you into dizziness (use safely—keep situational awareness).
Cycle tweaks (the SHEIQ way)
Some women notice more motion sensitivity pre-period. Use this as a kind overlay:
- Elevate (earlier phase): normal carriage stance, 3-blink cue, breathe in 4, out 6 for one stop.
- Ignite (mid-cycle/busy days): stand facing forwards, avoid scrolling, move to cooler spots if crowded.
- Radiate (luteal/PMS): sit facing the direction of travel when you can, shorten segments (swap at an intermediate stop if needed), carry water + mint.
SHEIQ Tube Protocol™ (14-day steadying plan)
SHEIQ tools are co-designed with UK women. Use this any week your commute wobbles.
Days 1–7
- Pick one “steady seat/stance” choice (face forward; hold one pole).
- Use the 3-blink cue on each pull-in and pull-out.
- Run one minute of “breathe in 4, out 6” after boarding.
- Carry water + mint/ginger; avoid reading/scrolling in motion.
Days 8–14
- Keep the above.
- Add a cooler spot routine (near doors/vents if available).
- Add an escalator habit (hand on rail, count “3-2-1 step off”).
What success looks like
- By Day 7: fewer “wave” moments when trains arrive/leave; less throat-quease.
- By Day 14: steadier feet on escalators; calmer carriage changes.
Rule of 2s
- If you’re still dizzy after 2 weeks or you feel unsafe on most days >2×/week, talk to your GP/Pharmacist/ENT.
Prefer WhatsApp? Message TUBE to our SHEIQ number to get the SHEIQ Tube Protocol™ as a pocket guide in chat (gentle reminders only if you say yes).
Scene kits (pick what fits your life)
Crowded rush hour
- Board middle-carriage doors if you can; face forwards.
- Plant feet; one hand on pole; 3 slow blinks at pull-off.
- Skip the phone; stare to the far end.
- If heat rises, move one door along at the next stop.
Long rides & interchanges
- Choose a seat near the carriage centre (often steadier than the ends).
- Break the journey once (one station) if you start to feel woozy.
- Sit facing travel on longer stretches.
- Breathe in 4, out 6 for one minute after each change.
Escalators & lifts
- Hand on rail; soft knees; eyes on a fixed point at the far wall.
- Count “3-2-1 step off” to smooth the exit.
- Prefer lifts on rough days; face the doors and breathe in 4, out 6.
Decision ladder (what to try next)
- Step 1 (14 days): Follow the SHEIQ Tube Protocol™ (stance, gaze, breathe in 4/out 6, cooling, no scrolling).
- Step 2: Still off-balance? Ask a pharmacist about travel-sickness options (non-drowsy if commuting).
- Step 3: If dizziness comes with ear symptoms (fullness, tinnitus, ear pain) or true spinning, book your GP to consider vestibular causes and vestibular rehabilitation/physiotherapy if suitable.
- Step 4: If symptoms escalate or feel unsafe, stop travel, seek urgent help using the red flags.
Talk to your GP/Pharmacist/ENT
“I feel dizzy and nauseous on the Tube—especially when the train pulls in/out and on escalators. I’ve used a 14-day plan (forward-facing stance, 3-blink cue, breathe in 4/out 6, cooler spots, no scrolling). I’m still having episodes >2×/week. Could we review vestibular causes, options for non-drowsy travel-sickness meds, and whether I’d benefit from vestibular rehab/physio?”
Bring your self-check and a two-week diary (which lines/times, what helped).
