Breathing Exercises: The Secret to Relieving Migraine Pain and Stress

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The effect of breathing exercises on migraine

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Migraine is a common neurobiological disorder caused by increased excitability of the central nervous system. Did you know that breathing exercises can relieve the pain of migraines? Heart coherence therapist Katrien Geeraerts tells us how.

Also read: Breathing correctly: heart coherence as an answer to stress, burnout and hyperventilation

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“How often do you find yourself holding your breath, tensing your neck and back muscles, or gritting your teeth? These and other stress behaviors can worsen migraine symptoms or even trigger an attack,” says heart coherence therapist Katrien Geeraerts. “With the right breathing techniques you can relieve stress and also your headaches.”

Also read: Dysfunctional breathing: what are the symptoms of incorrect breathing?

Katrien is the author of the book ‘Keep breathing’ and knows better than anyone how breathing techniques can support your mental and physical health.

Benefits of correct breathing

Consciously slowing down your breathing leads to various beneficial effects, she says, such as:

• Inducing a calming response in the nervous system.
• Optimizing the respiratory system through controlled breathing patterns.
• The promotion of activities in the digestive system.
• Relaxing tense muscle tissue.
• Improving cognitive functions, including the absorption, concentration and retention of information.
• Stimulating creativity and strengthening passion for activities.

Also read: Why is breathing through your nose healthier?

Breathing exercises

Get started with breathing exercises yourself. First, make sure you have a quiet location with no distractions and a comfortable body position. As hard as it sounds, try to block out your worries and distracting thoughts. Choose an exercise that suits you, that relaxes you the most and repeat (at least 20 minutes per day).

• Rhythmic or cardiac coherent breathing:

Be aware of your breathing (the rhythm and breath)

Drop your shoulders

Slow down your breathing

Count slowly to four as you inhale, and then slowly count to six as you exhale.

Notice how your body naturally relaxes as you exhale slowly.

Recognizing this change will help you relax even more.

• Visualized breathing:

Find a comfortable place where you can close your eyes and combine slowed breathing with your imagination.

Imagine the relaxation entering your body and the tension leaving your body.

Breathe softly, in a natural rhythm.

Visualize your breath coming through your nostrils, entering your lungs, and expanding your chest and abdomen.

Then visualize your breath going out the same way.

Continue breathing, but with each inhale imagine that you are breathing in more relaxation. With each exhale, imagine that you are releasing a little more tension.

• Progressive muscle relaxation:

Shift your thoughts to yourself and your breathing. Take a few deep breaths and exhale slowly.

Mentally scan your body. Notice your headache, if you have one, and any other areas that feel tense or cramped.

Loosen these areas. Release as much tension as you can.

Turn your head smoothly in a circular motion once or twice. (Stop any movement that causes pain!)

Roll your shoulders forward and back a few times. Let all your muscles relax completely.

Conjure up a pleasant thought for a few seconds. Take another deep breath and exhale slowly.

You should feel more relaxed now.

Also read: Breathing exercise against stress

In the spring, neurologist Anneke Bogaerts will publish a new book on migraines and you can: reading of her follow-up organized by ‘Blijven Ademen’ in Zemst (Mechelen).

Last updated: January 2024

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2024-01-18 23:08:39
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