Breathing Exercises for Migraine

Breathing exercises can play a crucial role in managing migraine by promoting relaxation, reducing tension, and improving core stability. Here are a few breathing exercises you can try:

1. Diaphragmatic Breathing: Diaphragmatic breathing, also known as belly breathing, encourages relaxation and helps engage the diaphragm and deep abdominal muscles.

• Instructions: Find a comfortable seated or lying position. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs. Exhale slowly and fully through your mouth, feeling your abdomen gently fall. Focus on the sensation of your breath and the movement of your abdomen.

2. 4-7-8 Breathing: This technique promotes relaxation and can help manage stress that might contribute to migraine attacks

• Instructions: Sit or lie down in a comfortable position. Close your eyes and take a deep breath in through your nose for a count of 4. Hold your breath for a count of 7. Exhale slowly through your mouth for a count of 8. Repeat this cycle for a few minutes, gradually increasing the duration as you become more comfortable.

3. Box Breathing: Box breathing can calm the nervous system, reduce tension, and promote mindfulness.

• Instructions: Inhale deeply through your nose for a count of 4. Hold your breath for a count of 4. Exhale slowly through your mouth for a count of 4. Pause without breathing for a count of 4. Repeat this pattern for several rounds, focusing on each phase of the breath.

4. Visualization Breathing: This practice combines deep breathing with visualisation to ease tension

• Instructions: Close your eyes and take a few deep breaths to relax. As you inhale, visualize soothing, healing breath entering your body. As you exhale, imagine any tension or discomfort in your head and neck releasing and dissipating. Continue this practice for a few minutes, focusing on the positive sensations of relaxation.

Incorporate these breathing exercises into your daily routine, particularly when they experience discomfort or stress. Consistent practice can lead to better relaxation, improved core engagement, and a greater sense of well-being over time.